There are some good youtube videos that have helpful information. I'd look at some that compare the Adtkins diet with the ketogenic diet. In general, Adtkins doesn't distinguish too much between how much protein and fat you take in as long as the carbs are low and you remain in ketosis. General rule of thumb is you stay at 20g or less of carbs per day. So double bacon cheeseburgers without the bun for you.
Ketogenic diets specify carbs at 5% of daily caloric intake, with protein at about 20-25%, and fat at 70-75%. Further, they want you to take in healthy fats like olive oil, avocados and nuts, and not a bunch of vegetable oils. I think Adtkins looks easier because you just avoid the breads and pastas, rice and potatos, and eat a ton of meat. But for a long term lifestyle, the ketogenic diet seems to be better.
I've seen several docs that push for a modified ketogenic diet that ups the carbs to about 50g or so carbs per day, and they don't really worry about whether you're in ketosis or not. They simply state that all that glucose in your bloodstream messes with your insulin sensitivity and affects HDL/LDL, etc. I'm beginning to believe they're right, I'm just trying to figure out how to actually live that type of lifestyle, as I'm not crazy about throwing out all the yummy carbs in my diet for the rest of my life.
The focus is staying in the ketosis zone. From what I have read, one misstep or stepping out for a cheat day takes you out of ketosis and it takes time to get back in.
Anyone come across a real good e-book or book on keto? I figure if I am going to do it, I want to make sure I am spot on.
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