About Keto

In short a ketogenic standard diet is one that rearranges the hierarchy of macronutrients. It focuses on good quality fats as the primary source of fuel for the body (like our prehistoric ancestors) using a % ratio, most commonly, of 75/25/5 (fat/protein/carbs). For most people that’s about 20 grams of NET carbs a day. Some people can handle up to 50 grams without being bumped out of ketosis for long periods; generally 50 grams is recommended into a person is well into keto-adaption. 20 grams is optimal until you’ve reached whatever goal you have in mind.

Macro (Net Carb/Protein/Fat) Ratios for Two Keto Styles:
Keto: 5:25:70
High-Protein Keto: 5:35:60
(Net Carbs = Total Carbs - Fiber - Sugar Alcohols)

One myth that should be dispelled with immediately is that a ketogenic lifestyle is just all meat and fat. In fact, a proper ketogenic way of eating is full of vegetables. Individuals that I have coached through to their goals into the maintenance stage have reported never eating so many vegetables in their life. And they LOVE IT!
The ketogenic diet, which was originally developed to treat symptoms of Epilepsy and was effective in controlling Type-2 Diabetes in the 1920’s before the creation of exogenous insulin, is currently being studied, with encouraging and positive results, for many health issues, including the following health conditions:

  • Inflammation in the brain - which is at the root of many neurodegenerative disorders like Alzheimer (see below for more) and MS

  • Inflammation in the body - arthritis, joint pain (chronic inflammation of the body can lead to cancers, rheumatoid arthritis, atherosclerosis, periodontitis)

  • Cancer - alleviating side effects of chemotherapy and improving effectiveness of radiation

  • Metal Health: depression, bipolar/manic-depression, schizophrenia

  • Metabolic Syndrom - decreased levels of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol

  • Neurodegenerative Disorders: Alzheimer, Dementia, Parkinsons, MS (Multiple Sclerosis)

  • Tumors - reduction of tumor growth

➡ The following link happens to be what I could consider THE BEST online resource for people curious about Keto. It’s the first resource I give to anybody who has asked me about keto and who was interested in starting their path on it for weight loss and/or an alternative standard of nutrition. It has great graphics and is easy to understand.

About Low-Carb

It sounds like what it is. But there are various different ways you can do it.
For a good guide on the many ways to approach a low-carb lifestyle:

The 8 Most Popular Ways To Do A Low-Carb Diet

Macro (Net Carb*/Protein/Fat) Ratios for Low-Carb Styles:
Low Carb High Fat (LCHF): 12:25:63
Low Carb Moderate Fat (LCMF): 20:40:40
No Carb/Carnivore: 0:25:75
(Net Carbs = Total Carbs - Fiber - Sugar Alcohols)

Peer Reviewed Resources: