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Low Carb Diet for Nutritional Ketosis

  • August 7, 2021
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How to Add More Fat to Your Low Carb Diet for Nutritional Ketosis

Low Carb Diet for Nutritional Ketosis helps us in many ways. Staying energized and having natural weight loss support are the two main objectives of a low-carb diet.

Lately the interwebs have been buzzing with Jimmy Moore’s summer 2012 weight loss success after tweaking his macronutrient ratios. I have been on the edge of my seat, waiting to see how he did it. He is basing his new refined low-carb diet on the advice from the great book The Art and Science of Low Carb Performance by Dr. Phinney and Dr. Volek.

Low Carb Diet for Nutritional Ketosis: More insights

Just like Jimmy, many long-time low-carb consumers and nutrition enthusiasts have tried various methods – thyroid/adrenal protocols, parasite cleanses, homeopathy, HCG diets, colonics/enema’s, Leptin resets, green juices, bone broth diets, probiotics, meditation, EFT, positive thinking, HITT training,

Slow Burn, Crossfit – you name it. We can all relate to his struggle of “doing everything right” but not losing weight. Maybe Jimmy Moore, Dr. Phinney, and Dr. Volek have found the missing link to the low carb weight loss puzzle: restricting protein. Jimmy’s success in losing weight has given us hope that if he can do it, maybe we can also bust through our plateaus.

Low Carb Diet for Nutritional Ketosis: how it works?

Is monitoring protein and increasing fat the answer to low carb weight loss stalls? It is worth a shot, and it can’t hurt to try, as long we make sure to eat the highest quality fats. Here is my article about which fats are healthy to eat: Which Fats Are Healthy at GrassFedGirl.com. Please ensure that you eat the right fats, or you will not succeed long-term on a low-carb diet.

Protein free for all in Low Carb Diet for Nutritional Ketosis

I came into low carb and paleo in the summer of 2010 and have always eaten plenty of protein and fat without worrying about percentages. This lifestyle has kept my weight stable, tamed my autoimmune condition, and helped me regulate my blood sugar, but I would love to lose a few extra pounds (who wouldn’t?). I have seen Paleo and low carb work wonders in my clients, but some people need extra help to fine-tune their low carb results.

Low Carb Diet for Nutritional Ketosis: Keto-what?

In their book, Phinney and Volek instruct readers to restrict protein and carbs to lose weight and become keto-adapted. Keto adaptation is where the body burns fat instead of relying on glucose (carbs) for fuel. The authors think that eating too much protein will also turn to sugar, preventing the body from becoming keto-adapted and burning fat as fuel.

Low Carb Diet for Nutritional Ketosis: What should my protein intake be?

What does limiting protein mean in practical terms, and how much do we need daily to get into nutritional ketosis? Check the chart displayed here. 

Low Carb Diet For Nutritional Ketosis
Low Carb Diet for Nutritional Ketosis

Don’t forget to keep counting those carbs:

Another tip Dr. Volek and Dr. Phinney give readers in The Art and Science of Low Carbohydrate Performance is to keep carbs very low — 50 grams or less.

Low Carb Diet for Nutritional Ketosis: Getting into the optimal Ketone Zone:

I understand that optimal nutritional ketosis and fat-burning levels are (1.5 – 3 mmol/L) mode. This can be measured with a blood ketone meter. It can take a week or so to get into this zone, so keep checking and don’t give up.

How to increase your fat intake:

If someone is limiting protein and carbs, they need to increase fat to be full after meals. Fat is very satiating. But who wants to eat plain butter? I wanted to give you some interesting ways to lower protein intake but still feel fulfilled without resorting to drinking olive oil.

Low Carb Diet for Nutritional Ketosis:  Ghee butter makes it better

Add butter to each bite of meat. Dr. Volek and Phinney advise using Irish grass-fed butter because it is more nutritious. I like to add a big bite of grass-fed butter to each bite of meat to speed satiation. Don’t forget about ghee which is just butter with the casein removed. Ghee is extra delicious on top of steaks and soups. Some people who can’t tolerate butter can tolerate ghee.

Low Carb Diet for Nutritional Ketosis: Add Cheese, please

Add a variety of cheese if tolerated, but try to get organic and/or raw milk cheese whenever possible. Hormones and antibiotics that are given to animals are concentrated in milk products. Use caution on serving sizes; in his New Diet Revolution, Dr. Atkins advised a limit of 4 oz cheese per day. If your weight loss stalls, removing dairy may help speed up results. It is a common food sensitivity, causing intestinal stress.

Low Carb Diet for Nutritional Ketosis:  Cream of the crop

Add cream if you can tolerate it; again, go for grass-fed and organic dairy to lower the chemical burden on the liver, improving fat burning. Also, check for the thickener carrageenan, a carcinogen, and gut irritant.

Low Carb Diet for Nutritional Ketosis:  Veggies as Fat Vehicles

Use low-carb veggies like kale chips, spinach, celery, endive, romaine, etc, as a fat vehicle. See my last article on CarbSmart.com about adding crunch to your low-carb diet.

Mucho (homemade) Mayo:

Try this easy recipe for macadamia nut oil mayo; it will add life to chicken or ham. Beware low-quality fats like soybean and canola; Volek and Phinney find they can make low carbs feel unwell.

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