What does a 75% fat, 20% protein, and 5% carb diet look like?

What does a 75% fat, 20% protein, and 5% carbohydrate diet look like?  This style of eating would be considered a ketogenic diet.  In a ketogenic diet, fats are the major source of your daily caloric intake. The goal of this diet is to get the body to burn fat for energy instead of relying on carbohydrates.  This is called ketosis and is a harmless metabolic function not to be mistaken for Ketoacidosis, which is a very dangerous metabolic state.  This diet typically consists of a variety of healthy fats and oils including:

  • avocado
  • beef tallow
  • butter
  • ghee
  • chicken fat
  • olive oil
  • coconut oil
  • red palm oil

Protein intake should not be excessive, because excess protein will be converted to glucose by the body. Excess protein can be turned into glucose via a process known as gluconeogenesis. It occurs when dietary sources of glucose are not available or the liver has exhausted its glycogen stores.

The limited carb intake permitted in the diet would mainly come from dark leafy greens as these are lowest in sugars and net carbs when compared to other veggies and fruit. Fruits are not typically a part of this diet because of natural sugars which could quickly surpass your 5% carb allowance.

So basically you will eat fats, protein(meat, poultry, whole eggs, cheese, full-fat dairy, leafy green vegetables, and nuts and seeds.

As a general rule, stay away from anything sweet and be careful with spices; onion powder, garlic powder, cinnamon, allspice, and a few others have carbs.

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