There are various recommendations for the nutrients ratio in keto. Here is a general but not strictly definitive guide:
The ratios depend upon your current body structure and your goal. It is very important to get enough fats (1-3 per kg of body weight) so the body has enough material to produce energy. Inadequate fat intake can cause the symptoms described below, under “Short-term reactions”. The protein intake should be moderate – around 1-2.5 grams per kg.
We made a chart of nutritional contents of dietary products with which you can calculate your daily intakes to help you in your endeavor to achieve stronger body. It will soon be available in the main menu under “Nutrition”.
Additional benefits with the keto diet
▪ Increased mental clarity and aliveness.
▪ Reducing excess fat especially the hardcore ones around the belly.
▪ Increased muscle-building potential in resistance training.
▪ Higher energy levels.
▪ Higher physical endurance.
▪ Improved cardiovascular health and blood results.
▪ Cleaner skin and reduction of acne.
Ketones are superior energy source compared to glucose.
Short-term body reactions in switching to ketosis
When we switch the body to ketosis we change the way metabolism works. The body is an adaptive mechanism. After long years of being used to burn sugar, switching to ketosis is a big change for the body, to which it can have various reactions. These reactions usually wear away after a few days. Irritability, tiredness, nausea, headaches are not unusual to appear.
This can occur if you do not have sufficient intake of water, salt and other minerals, especially in the first days when the body eliminates excess water, and with it some of the minerals such as salt and potassium are also eliminated. In any case, the body retains less water on keto (unlike when on carbs). After the first few days, if done correctly, these short-term reactions will disappear. Get enough vegetables to replenish minerals.
These initial symptoms can be avoided or alleviated by taking 200-300 grams of water with 2-3 grams of salt. In about 15-20 minutes the symptoms should recede. You can do this once a day in the first week. After this, the body adapts and the real keto benefits begin. As for salt, you need to take 4-5 grams daily (a teaspoon). And always, at least 2 liters of water.
