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The concept of ketogenic dieting is not new – it has existed in many forms and in many variations. A ketogenic diet is quite simply any diet that forces the body into a process called ketosis, whereby fats are burned instead of carbohydrates for use as energy. The ketogenic diet works much like any other diet: by limiting the amount of calories you consume, thereby creating a caloric deficit where the body burns more energy than it takes in.
Many people choose to buy a product called Ketostix, which allow you to check the ketone levels of your urine. It has many similarities to the Atkin’s Diet, and is cousins with other popular diets like South Beach and Paleo. A proper ketogenic diet calls for the dieter to consume high amounts of fat, adequate amounts of protein, and very low amounts of carbohydrates.


It is generally recommended that ketogenic dieters should consume about 60% of their macronutrients from fat, 35% from protein, and 5% from carbohydrates. When starting out, it is generally recommended that you limit your carbohydrates to 20 grams per day, as being strict initially will make sure you enter ketosis, and help you learn the ins and outs of successful low carbohydrate dieting.
When in ketosis, our bodies excrete excess ketone bodies through our urine, sweat, and breath.
Below, we’ve outlined exactly what the ketogenic diet is, how and why it works, and how you can get started with a ketogenic diet today. WHILE CALORIES ARE NOT NECESSARILY EQUAL, YOU SHOULD NOT EXPECT TO LOSE WEIGHT ON A 4500 KCAL DIET UNLESS YOUR CALORIE EXPENDITURE IS GREATER (WHICH IS HARD TO DO).
Before we dive in, however, it is important to understand that there are three types of ketogenic diets: the Standard Ketogenic Diet, the Cyclical Ketogenic Diet, and the Targeted Ketogenic Diet.


When we enter ketosis by sufficiently limiting our carbohydrate intake, our livers start breaking down fat cells into fatty acids and ketones, to be used as energy. If they are present in any amount, your body is in ketosis and you can be certain that you are sufficiently limiting your carbohydrate consumption. For all intents and purposes, when we refer to ketogenic diets on TheKetogenicDiet.org, we are typically referring to the Standard Ketogenic diet unless otherwise noted. Most information here is relevant regardless of what type of ketogenic diet you are practicing, however.



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