The optimal macronutrient ratios for a ketogenic diet typically involve high fat, moderate protein, and very low carbohydrate intake. These ratios are often represented as a percentage of total daily calorie intake. While individual needs may vary, here are the general macronutrient guidelines for a standard ketogenic diet (SKD):
Fat: Fat is the primary source of energy in a ketogenic diet. It should contribute around 70-75% of your total daily calorie intake. Focus on consuming healthy fats from sources such as avocados, nuts and seeds, olive oil, coconut oil, butter, and fatty fish.
Protein: Protein is important for maintaining muscle mass and supporting various bodily functions. Aim for approximately 20-25% of your total daily calorie intake from protein sources. Good protein sources include meat, poultry, fish, eggs, dairy products, and plant-based protein options like tofu and tempeh.
Carbohydrates: Carbohydrate intake must be significantly restricted to induce a state of ketosis. On a ketogenic diet, carbohydrates should make up only about 5-10% of your total daily calorie intake. This usually means limiting your daily carbohydrate consumption to around 20-50 grams of net carbs per day. Focus on obtaining carbs from non-starchy vegetables and small amounts of low-carb fruits.
It’s important to note that these macronutrient ratios are general guidelines, and individual needs may vary depending on factors such as activity level, metabolic health, and personal goals. Some individuals may benefit from adjusting their macronutrient ratios slightly. Consulting with a healthcare professional or Nutritionist who is familiar with the ketogenic diet can help you determine the optimal macronutrient ratios for your specific needs.