Standard Ketogenic Diet (SKD)
The Standard Ketogenic Diet (SKD) is low carbohydrate diet that is used for weight loss. Ketogenic diets use a metabolic state known as ketosis, where fats are used as the energy source of the body. By using fat as the energy source instead of glucose the human body is able to burn more fat, resulting in increased weight loss and fat mass reduction. The SKD diet is high in fats and low in carbohydrates. Why the ketogenic diet is high in fat is to establish ketosis and once ketosis is established the body uses fats as energy instead of carbohydrates and glucose.
SKD Macro nutrient ratios : Fat 75%, Protein 20%, Carbohydrates 5%
Standard Ketogenic Diet (SKD) - Ketosis
With the ketogenic diet plan, carbohydrates must be severely restricted. Typically, a daily carbohydrate intake on SKD contains less than 30 grams of carbohydrate to induce and maintain the state of ketosis.
The metabolic state of ketosis occurs when the body consumes fat for energy rather than glucose. Ketosis happens when carbohydrate intake is low. As the body breaks down fat, it produces an acid called ketones or ketone bodies, which becomes the body’s main source of energy. Because ketosis shifts metabolism to rely on fat for energy, the body can burn fat at a higher rate, resulting in fat loss and weight loss.
How is the Standard Ketogenic Diet Different from Other Keto Diets?
If you are deliberately following a ketogenic diet, you may question if you have reached ketosis. Here are some prevalent symptoms and signs to know if you have accomplished ketosis (9):
- bad breath
- diminished hunger
- cerebral fog fatigue
- keto flu
Newcomers to ketosis commonly experience a variety of symptoms known as the keto flu, including headache, fatigue, nausea, and stomach distress (9).
The scientific way to confirm that you are in ketosis, is to measure your blood ketone levels using urine or blood. If your blood ketones are between 0.5 and 3.0 millimoles per liter (mmol/L) then you are in ketosis.
Pros and Cons of Standard Ketogenic Diet
The keto diet depletes the body of its sugar reserves, causing it to break down fat for energy. It may help people lose weight, manage acne, and improve heart health, among other benefits.
- Weight loss at a quicker pace due to carb restriction
- Establish fat loss metabolic state through ketosis
- May reduce acne due to low carb requirement
- Difficult to maintain with 5% carb requirement
- May feel lethargic or low energy
- May get the Keto flu
- kidney stones
- excess protein in the blood
- mineral and vitamin deficiencies
- a build up of fat in the liver
The keto diet can cause adverse side effects that many people know as keto flu. These adverse effects may include:
Scientific Evidence for weight loss of the Ketogenic Diet
The ketogenic diet may aid in weight loss in numerous ways, including increasing metabolism and decreasing appetite.
In a meta-analysis published in 2013,Using 13 independent randomized controlled trials, researchers discovered that persons who followed ketogenic diets lost 2 pounds (lbs) more than those who followed low fat diets over a year.
Similarly, another evaluation of 11 trials found that participants who followed a ketogenic diet lost 5 pounds more than those who followed a low-fat diet after 6 months.
Ketogenic macro breakdown calculations
Caclulate how many grams per day
SKD Macros = [ fats 75% , protein 20%, carbs 5% ]
For example, a 2000 calorie diet multiplied by 75% is equal to 1,500 calories. Divide the 1,500 by 9, which is roughly 166.6 grams of fat. That is how much fat you should be eating on the SKD.
Fat Macro Calculation = 2000 calories * 0.75 = 1500 calories
= 1500 calories / 9 = 166.6 grams of fat
Protein Macro Calculation = 2000 calories * 0.2 = 400 calories
= 400 calories / 4 = 100 grams of protein
Carbs Macro Calculation = 2000 calories * 0.05 = 100 calories
= 100 calories / 4 = 25 grams of carbohydrates
The general rule is as follows:
- 9 calories of fat per 1 gram
- 4 calories of protein in per 1 gram
- 4 calories of carbs in per 1 gram
On a 2000 calorie SKD diet the macro breakdown should be:
- 166.6 grams of fat
- 100 grams of protein
- 25 grams of carbs
To hit your macros, you must eat specific foods. Continue reading to find out what foods you should eat and avoid while on the standard ketogenic diet (SKD).
Basal Metabolic Rate (BMR)
BMR Definition : The base number of calories the body burns to perform basic (basal) life-sustaining function such as breathing, blood circulation and organ function.
BMR Calculation :
- Male: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
- Female: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- Male: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
- Female: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)