Entering Ketosis: A Macro Ratio for Keto
Ketosis occurs when the body has no dietary source of glucose/sugar and its store of glycogen has been depleted. When this occurs, the body primarily begins cleaving fats into fatty acids and glycerol, and transforms the fatty acids into acetyl CoA molecules which are then in turn eventually transformed into ketone bodies in the liver. In other words, under a ketogenic metabolism, the body uses dietary and bodily fats as its primary energy source.
It is possible to induce the initiation of this metabolism thru a careful diet; this diet must contain limited amounts of carbohydrates, sugars, and proteins, and should be comprised primarily of fats.
The ideal macro-nutrient ketogenic ratio is this: 65% of your calories should come from fats 30% of your calories should come from proteins 5% of your calories should come from fibrous carbohydrates.
This ratio was created by assuming a man whose daily Caloric goals being 2,000 kcal possesses 150 pounds of LBM and thus requires at least 150 grams of protein for muscle-preservation making his protein requirements 30% of his energy intake. As you can see the ratio will certainly be a non-personal estimate for everyone else. Though the percentages are good enough for weight-loss it might be beneficial to calculate yourself exactly what you require. The steps to do so are contained in the last subsection of this section.
The protein/fat balance is important to a degree. If one does not consume enough protein then muscle-mass will be lost since the body requires a certain amount of glucose per day, and if one consumes too much protein then ketosis may be halted since protein is converted to glucose via gluconeogenesis. The dangers of a disruption of ketosis by protein consumption are highly unlikely as one would have to consume an unnatural amount of protein with the help of supplementation to cause this, so the more probable danger is a loss of muscle-mass. So eat enough protein if you care at all for aesthetics.
It is also vital to understand that the driving force for weight-loss even under a ketogenic metabolism is in fact an energy deficit. Ketosis works so wonderfully for everyone because it blunts appetite and increases satiety and in so doing causes a natural energy deficit. Because of these qualities it may not be necessary for very obese individuals to keep track of energy intake but as you near lower body-fat percentages it might be helpful to keep track of energy intake and ensure that you are at a deficit in order to continue to lose weight.
If you are lazy you can enter your information into the Ketogenic Macro-Nutrient Calculator in order to find out exactly how many calories of each macro-nutrient you should eat per day. A more highly recommended procedure would be to calculate energy intake and macronutrient layout yourself. You can calculate energy intake by referring to this guide, and you can calculate your macronutrient goals by referring to section 3F of this guide.