If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).
The macronutrient ratios for the keto diet can range between 65-90% fat, 5-25% protein, 4-10% carbohydrates depending on the person. Those are actually pretty large ranges, so they deserve an explanation. There are a lot of details that come into play to calculate your macros for ketosis including your current weight, target weight, exercise frequency, and more.
Although studies have shown that the keto diet can reduce seizures for children with epilepsy, there is no evidence indicating that keto helps with other brain disorders or improves mental cognition, according to Harvard Health Publishing. Some studies show that keto may lower blood sugar for people with type 2 diabetes, but there is not enough long-term research to determine whether it’s safe and effective for diabetics.
Remember the low-fat diet craze? Back in the 1990s, we were told that swapping regular cookies and chips for those labeled "low fat" would be the ticket to easy weight loss and better health. Today, it's the opposite—a low-carb, high-fat eating plan called the ketogenic diet, or keto diet for short, is getting all the buzz. Celebrities like Halle Berry, Kim Kardashian, and Megan Fox are fans; more than 7 million Instagram posts have been tagged #keto; and upwards of 1 million people search "keto diet" on Google every month.
It’s not for me, but it interesting to learn these things, and of course there seem to be good reasons for doing it for some people. I’m happy with the “eat less, exercise more” diet for now, but I might try out intermittent fasting since I’ve seen a few things suggesting it might help with allergies? I doubt that’s well supported, but I’ve liked what you’ve had to say about it, so since it’s not a thing I have to spend money on to try out, might as well, right?
A related clinical diet for drug-resistant epilepsy is called the medium-chain triglyceride ketogenic diet, in which MCT oil is extensively used because it’s more ketogenic than long-chain triglycerides. (13a) Another dietary therapy for epilepsy called Low Glycemic Index Treatment (LGIT) was developed in 2002 as an alternative to the ketogenic diet. LGIT monitors the total amount of carbohydrates consumed daily, and focuses on carbohydrates that have a low glycemic index.) (13b)
Because the main tenet of the keto diet is counting and cutting carbs — a commonly used way to control blood sugar — this eating approach has become increasingly popular among people with type 2 diabetes who are looking to lower their A1C, which is the two- to three-month average measurement of blood sugar levels. Indeed, research suggests this diet may lead to fast weight loss and potentially lower blood sugar for people with the disease. (13)
The keto diet isn’t new, and it’s been around for nearly a century. It was originally developed to treat people with epilepsy. In the 1920s, researchers found that raised levels of ketones in the blood led to fewer epileptic seizures in patients. The keto diet is still used today to treat children with epilepsy who don’t respond well to anti-epileptic drugs.
The current hypothesis is that the brain functions differently on ketones than on glucose, and this is what causes certain brains to reduce epileptic seizures. I would then also hypothesize that certain people who feel that “brain fog” lifted on ketosis is due to either placebo effect OR their brain actually functioning differently on ketones vs glucose.
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