From Dr. Mercola:
There’s emerging scientific evidence that a high-fat, low-net carb, moderate protein diet is an ideal diet for most people. However, compliance tends to be low for a number of reasons.
Discussing this is Randy Evans, who has a master’s degree in nutrition and works with Dr. Jeanne Drisko at the University of Kansas Integrative Medical Center. I recently interviewed Drisko on her clinical use of nutritional ketosis.
Evans grew up on a dairy farm in Southern Iowa at a time when agriculture was largely still organic. “I actually grew up eating mostly real whole foods,” he says, noting his interest in nutrition was an outgrowth of his upbringing. His interest in the ketogenic diet emerged when he began working with Drisko five years ago.
“Our goal with most patients is to push back on those low-fat guidelines we got in the ’80s … and to encourage people to incorporate healthy fats in every meal … We’re really just getting carbs from Mother Nature here,” he says.
Getting Started on a Ketogenic Diet
The nutrient ratio Drisko and Evans typically recommend for their new patients is a 1-to-1 ratio of healthy fats to net carbs plus protein. This means your grams of healthy fats will be about equal to your combined grams of non-fiber carbs and protein put together.
This ratio, they found, is fairly easy for most people to achieve, and will get most people very close to nutritional ketosis.
“We shoot for that ratio first and then … we’ll advance them to the ratio of maybe 2-to-1 or 3-to-1 or even 4-to-1. That’s just more and more fat. That’s when you actually start to restrict some of the starchy carbs and fruit more.
But for most people, the moderate version gets them pretty close …