While opinions vary greatly as to what macro profile is best to optimize weight loss during a ketogenic diet, I believe the best macro profile for most people during this type of dieting is:
- 70 to 75 percent of calories from fat (or even more, many people strive for a full 80%),
- 15 to 25 percent of calories from protein, and
- 5 to 10 percent of calories from carbs.
It’s important to remember that being in ketosis or undertaking a ketogenic diet by itself is not enough to lose weight. The First Law of Thermodynamics (Conservation of Energy) would be violated if it did. In order to lose weight while in ketosis/using a ketogenic diet (or on any diet plan for that matter), a person absolutely must burn more calories than they ingest. People can meet this goal by reducing caloric intake, burning more calories from healthy exercise or, ideally, a combination of both.
Consumers who are trying to induce and/or maintain ketosis should completely avoid eating any foods that contain moderate-to-high amounts of carbohydrates. This includes all grains, even whole meal grains like wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat and sprouted grains. It also means avoiding quinoa and white potatoes. Additionally, any foods that are made from these grains such as pasta, bread, pizza, cookies, crackers, etc., and sugar/sweets (e.g. table sugar, high fructose corn syrup, agave syrup, ice cream, cakes, sweet puddings and sugary soft-drinks) should be completely avoided to induce and properly maintain ketosis. Also, all tropical fruits (e.g., pineapple, mango, banana, papaya, etc.) and other high-carbohydrate containing fruits (e.g., tangerine, grapes, etc.) need to be avoided.