Getting into nutritional ketosis has health benefits but having too much fat or protein may not mean weight loss.
The benefits of ketosis are proven in epilepsy and there is emerging evidence in cancer, dementia, diabetes, Parkinson’s disease and autoimmune disease. Some people need to get into ketosis for starting weight loss but most of the time the weight loss is dependent on the balance of intake and getting those portion sizes down.
It’s a complicated topic but the simple first step in weight loss is cutting back on the sugar and carbs, pay attention to true hunger rather than habit and then the portion size. Don’t get too hung up on ketosis levels unless there is a health issue.
The Nutrition for Life team are seeing more people for fine tuning of their LCHF lifestyle. We are all individuals and working out the balance takes time.
From Mike Julian and Luis Villasenor
“Do I have to keep up with the “magic” Ketogenic Ratio for weight loss?
Busted. There is no sense in following a “Ketogenic Ratio”… (usually defined as 25% Protein, 5% Carbs, 70% Fat) unless you are are doing a “therapeutic ketogenic diet” as a treatment for a neurological illness, or have a condition that requires so.
If your aim is fat loss and or muscle gain, all macros are better counted by NET weight, in grams. Ketosis does not happen due to eating Fat in relation to Protein, it happens when you stop eating carbohydrates.
However, invariably when people tried to apply the KR (Ketogenic Ratio) to low-carbohydrate fat loss diets, one of two things happened. If the person set calories appropriately and used the KR, the protein intake ended up being far too low (because dietary fat had to be so damn high). Alternately, if they set protein appropriately and tried to scale dietary fat to the proper ratio, the caloric intake ended up being too high. The former was a poor choice from the standpoint of protein sparing; the second limited (or eliminated fat loss).
So basically I threw out the ketogenic ratio.
As noted above, it’s crucial for the development of epilepsy treatment diets (anyone wanting more information on this topic should purchase the excellent The Ketogenic Diet: A Treatment for Epilepsy by Freeman, Freeman and Kelly.) But for dieters and folks seeking body recomposition, it made setting up appropriate diets impossible.”