What is The Ketogenic Diet?

What is The Ketogenic Diet?

Many people mistakenly believe that The Ketogenic Diet is just another version of a low carb diet.  When we think of a low carb diet, we think of a diet that is high in protein and low in carbs.  And in fact, that is what I was used to when following a low carb diet such as Atkins or The 100 Diet.

The Ketogenic Diet, also called the Keto Diet, is actually High Fat, Moderate Protein and Low Carbohydrate.  You will often see the acronym LCHF (LowCarb High Fat) when people talk about this diet on forums and blogs.

It is the High Fat part of this diet that tends to scare people away, especially women.  As women, we are taught to fear and loathe all things fat.  Eating it is no exception to that rule.

If you are a woman reading this, hopefully you will follow along with my progress and change your mind.

It is the ratios that are important in the Ketogenic Diet.  For epilepsy and cancer, the ratios are very specific and should be medically supervised.  For those of us who are metabolically challenged, where weight is hard to lose, we want to achieve a state called Nutritional ketosis. When you are in ketosis, your body is burning fat.  Exactly what we want!  For more information I recommend The Art and Science of Low Carbohydrate Living.
If you research all the information out there about the ketogenic diet, you will find many different ratios, all of them at least 60% fat or higher, going all the way up to 90% which is actually then considered a fat fast.  Many people can be quite successful on the 60 -65% fat Ketogenic diet.  I am not one of them!

There are those of us whose metabolism has been completely screwed up after years of yo-yo dieting, and even for other medical reasons.  Our goal is to get into a state of ketosis as quickly as possible and to do that we need to go with the higher fat ratio.

So, in order to get there fast, I am starting out with this ratio:  80% fat, 15% protein and 5% carbs.

I use a program called MyFitnessPal.com to keep my ratios in line.  You can use that on your smart phone as well as log into your account on the computer and it is free.

I am also keeping my calories to 1500 per day, since I am mostly unable to exercise at this time.  I hope that changes!

So for me, I eat 1200 calories per day of fat.  I eat it in the form of avocados, macadamia nuts, heavy cream and to a lesser extent, bacon and cheese.

I also prefer to seat several small meals a day, for example 5 meals of 300 calories each.  Itketogenic diet lettuce wraps just suits me better. I have pictured one of my favorite mini-meals here, my Ketogenic Tacos.

Once you have reached ketosis and are stable, you can gradually change those ratios to 75% fat, 20% protein and 5% carbs.  You can fudge those ratios a little bit as long as you are still losing weight. Eventually, as long as I still keep losing, my ratios may be more like 65/25/10.

It’s hard to describe exactly what this looks like on a practical daily basis, but if you read some of my posts under the Category of Daily Musings, you will find some good examples of what I eat every day.

I also recommend visiting my Getting Started page at the top of the menu here.

As I find good things to eat, I will also provide recipes or link out to my favorite recipes. I hope you will hang out with me as I go on this ketogenic journey!

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52 Responses to What is The Ketogenic Diet?

  1. pete says:

    Great info I been eating low carb high protein for years and lost a lot of weight but have just hit perimenopause and started gaining .Have been scared to go hflc but did a fat fast and have not looked back steadily losing that peri belly !!Coconut oil cream cheese and macadamias a must .Strongly believe after years of trying every diet under the sun that this is the way to go .Never felt better get on it girls .

  2. pete says:

    Thanks for the great site.Good info and reassuring to know I on right track.Killed my metabolism with every diet under the sun and chronic exercise ate high protein low carb low fat for years and destroyed myself.Hit perimenopause and the wheels really fell off gained heaps so jumped in and did a fat fast and have not looked back losing nicely and feel alive again .Fat is not the enemy but the saviour to us girls .

  3. Excellent information once again. Thanks a lot!

  4. Aida Ingram says:

    I have never heard of this before. Ketosis is something I was familiar with, but nutritional ketosis not so much. I will have to keep checking back, you have some really great info!

  5. Thank you for giving me a clear understanding about this kind of diet. A proper ratio or portion is a must.

  6. Thank you so much for posting more information about this diet! I’m definitely going to consider it!

  7. Robyn says:

    I’m looking for a new diet, so I’m glad I came across this.

  8. Thank you so much for posting this. I have been wondering what exactly the diet entailed. I am going to do some further research but I think this could help me lose the extra weight that I can’t seem to get off. I have to make sure it will work with my digestive issues first.

  9. Sarah Bailey says:

    Thank you so much for this – I’m finding it really interesting following this I honestly realise more each year I know nothing about nutrition. x

    • KetoWoman says:

      And there is so much conflicting advice, which doesn’t help. Low carb is the only thing that ever budges any weight off me, so I’m committed!

  10. Pam says:

    I really do like those foods you listed as your high fat foods, but, as you said, have been taught to fear and loathe fat! I can’t wait to see your progress.

  11. Areeba says:

    Thanks a bunch for sharing this 🙂

  12. I too thought this was just another name for Atkins. I tried Atkins years ago and ended up so sick. The Dr said it was carb withdrawal. I eventually had gastric bypass because I was just too big and ended up in a wheel chair. Now with my age, I am seeing some pounds creep back. I don’t know if I would be able to do this (I am a food blogger PLUS live with someone that would lose his mind if I changed how I cook) but your story is very interesting and I am looking forward to following your journey!

    • KetoWoman says:

      I hear you! I LOVE to cook. This very restrictive part is only a short time, soon you will see that loosen up a bit and I will post more interesting recipes! I appreciate your support!

  13. Pam says:

    Interesting for sure and I did check out the link to Jorge Cruise’s new book. I look forward to following your progress.

  14. Thanks for the information. I was looking into the new lifestyle changes nowdays and came across this Ketogenic Diet. I, personally, not allowed to do this – Liver problems. Blah. It sounds like it has tastier recipes than the RAW Diet!

  15. Corinne says:

    I am glad you explained this because I did think it was just a new name for an Atkins or South Beach Diet. This explains the high fat content of the taco recipe. I haven’t heard much about this. Will have to do some reading and learn more!

  16. Kristi says:

    This sounds interesting. I stuck to the Atkins diet once for two weeks and never went into Ketosis. I determined that I was metabolically resistant based on what Atkin said about this. I can see where this diet works because in the end you are counting calories. Calories in calories out…Good luck! I am glad it is working for you.

    • KetoWoman says:

      Yes, I am metabolically resistant for sure! Where many people go wrong is thinking they can eat unlimited calories just because they are doing low carb. Definitely a balancing act!

  17. amanda says:

    if it works for you then all the better!

  18. Viccy H says:

    Thanks for this – I’m currently on a weight-loss journey so this might be something to consider! x

  19. Michelle H says:

    Thanks for the explanation. It definitely is different than anything I’ve heard of before. I’m intrigued.

  20. Interesting. I have heard of this but don’t see how eating that much fat can promote weight loss. I’ll have to read more on this subject.

  21. Rosey says:

    It sounds like you are learning so much about this, and it’s nice that you’re sharing it.

  22. I have actually never heard of this diet before. I do need to try something like this though. I’ve been thinking about starting on a diet to get rid of those 15lbs that doesn’t seem to want to go away. This might just be what I need.

  23. Melanie says:

    I have heard about this, so I never really knew just what it was. Thanks for explaining it. My husband may be interested in this as well so I’m bookmarking! Great info !

  24. Samantha says:

    I have heard about it from my neighbor. Her doctor suggested it to her.. My husband and I cut out alot of things from our diets a few months back and its helped alot.. Thanks for sharing and can not wait to see your progress.

  25. I need to look into this for my Hubs. He is trying so hard to cut out carbs. Because of the candida diet, for me it is so easy but he is of Italian descent and you know those Italian Moms… Munga, Munga!!

  26. Akhil says:

    I believe in fitness and i think this is the best diet for me..many thanks for sharing this 🙂

    • KetoWoman says:

      I believe in fitness as well. I used to run a bootcamp for plus sized women! With my knee injury, I had to step down from that and I really miss all the exercise I was getting.

  27. how to lose says:

    I recently found my belly-fat this year. I’ve made numerous modifications to drop my “muffin best” for about a month today, however it is just not working. I’ve eliminated unhealthy foods such as pastries and oils from my diet, and am cautiously watching my calorie and fat consumption. I have also been jogging most times of the week for around half an hour, sometimes even more if I’ve time. Do you have any ideas about how I am able to successfully lose belly fat as rapidly as possible?.

    • KetoWoman says:

      I’m a great believer in low carb diets because they eliminate so many things that are known to promote belly fat. Check out Jorge Cruise, he has written a book called The Belly Fat Cure, here’s a link to his newest book

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