How to eat on keto?

The first thing you should pay attention to when building nutrition is the ratio of Proteins, Fats and Carbohydrates (hereinafter referred to as PFC) in the diet. Classic keto nutrition is based on the following PFC proportions: carbohydrates – no more than 5%, proteins – no more than 20% and fats – 75%. The carnivore diet is based on 20% of proteins, 80% of fat and no carbohydrates (including fiber). LCHF is a low-carb diet, but with 25% of carbohydrates (higher than in classic keto), and sometimes up to 30%; protein is still 20% and fat is 50-55%. Some people confuse LCHF and classic keto diet, but they are not the same thing. There are many varieties of the keto diet. You may come across names such as paleo, Mediterranean diet, but these are all close varieties to what I described. To avoid confusion of a beginner it is better to focus on the first three diets. According to my method, I recommend increasing the fiber to 8-10% of the total diet. This helps those who are trying to change their eating habits for the first time to quickly adapt to a new type of diet. Fiber is essential for women; it removes excessive estrogen (female sex hormones) from the body. If you have problems with the thyroid gland, disorders like hypothyroidism (poor function), then you are also not recommended to reduce your fiber intake to less than 9-10%, because the disease is usually accompanied by constipation and you can’t get without fiber in your food. I strongly recommend the same to those who have problems with the gallbladder, or gallbladder removed, and to those who have high cholesterol in the blood. Fiber is essential for this category of people! Dietary fiber binds bile acids and cholesterol, facilitating excretion from the body. It prevents bile stagnation, increase the biliary tract motility and reduce the likelihood of stone formation. Fats in the food stimulate the bile secretion! Eating them is extremely important, but only few people pay attention to it! Continuation in comments👇🏻

Irina Nikashina

Hi! My name is Irina Nikashina, I am a nutritionist, dietitian, anti-age manager.