How many times we heard “at the end, it is all about portions”? Well, it seems there is truth behind this old saying…
It seems, if we want to loose weight or maintain our weight loss, we have many choices on a ZC WOE. Some folks do IF (intermittent fasting) with great success while others limit their overhaul portions if they are lucky enough their “hunger signals system” works. While some have the courage to do a period of 5BDZC for some time….
So what street should we choose? What quantities should we eat? What? If? Why?...
I was recently doing some reading on KETOGENIC diets and I crossed the interesting rule called the WILDER’ KETOGENIC RATIO.
The ketogenic diet works because it puts down your insulin to the lowest levels your body can get, so lipids to not tend to enter fat cells, AND it assures you burn dietary and body fats for energy. It is suggested an average ratio of 3:1 (fat : protein) which means a 75%/25% daily ratio. But…
But the WILDER’S KETOGENIC RATIO goes even further: it includes any carbohydrates you could get, even if minimal like in eggs, and consider the fact 10% of the fat we eat is transformed into carbs, as well as 54% of the protein. Which DO MAKE a big difference in the ratio. Of course, this formula do not consider your exercise level and age, as well as many other factors that can change considering ones particular metabolism.
First, we must master the principle that fat, protein and carbohydrate CAN break down into glucose and ketones in different proportions:
FAT: 90 % ketones - 10 % glucose
PROTEIN: 46 % ketones - 54 % glucose
CARBS: 0 % ketones - 100 % glucose
Which means FAT has a 90% ketogenic effect and a 10% non-ketogenic effect (glucose formation) which is part of the neoglucogenesis process. For proteins, the quantity transformed into carbohydrates CAN go up to 54%. Finally, 100% of the carbohydrates you eat will stay… carbohydrates!
So in calculating your KETOGENIC/NON KETOGENIC ratio, you must consider, in grams, ALL the three components in your diet:
FAT in g X 90% + PROTEIN in g X 46%
FAT in g X 10% + PROTEIN in g X 54% + CARBOHYDRATES in g X 100%
For example, if I eat per day 200 g FAT, 60 g PROTEIN and 0 g carbohydrate, I would get:
200 X 90% + 60 X 46 % = 200 X 10% + 60 X 54 % + 0 X 100%
giving a 4:1 keto/non keto ratio.
It seems a difficult calculation but as our diet is straightforward on ZC with meat + fat, you can easily get the quantities of fat and protein you get per day as long as your know the quantities you eat: http://nutritiondata.self.com/facts/.
All this being said, a 4:1 ratio of keto/non keto ON A ZC DIET can be summarize easily: “a hell of a lot of FAT + the minimum protein to answer your daily requirements”.
Eating twice a day makes it even simpler because “all that fat” will satisfy your appetite.
Of course, on can choose to get the ratio down to 3 : 1, which is probably the best, even 2.5 : 1, which is much more feasible as the meat protein can go up.
It is only a question of personal choice and the “speed of thing” we are looking for.
BUT IF WE REMEMBER 10% OF FAT AND 54% PROTEIN CAN BE TRANSFORMED INTO GLUCOSE TO ANSWER OUR NEEDS ON A ZC DIET, WE ALREADY UNDERSTAND ONE IMPORTANT PRINCIPLE: ANY EXCESS OF THESE TWO WILL BE TRANSFORM INTO GLUCOSE… WITH THE SUBSEQUENT CONSEQUENCES WE ALL WELL KNOW!!!