I aim for a set # of carbs.. say 50 grams total, and then add in 30% protein. The rest is fat for me. Sometimes I need to add olive oil, or macadamia nuts to accomplish this.
I tend to notice that women have more issues getting protein. I eat 1.5 lbs of chicken, and 5 eggs, and that gets me to about 150 grams quite easily.( 50 a meal ). I think much over 30% protein is a waste, but you should be able to get plenty with meat and eggs. I find it harder to get my fat in. I aim for 6-%, so my carbs are less than 10%. Some weeks this takes quite a bit of moving things around to make the #'s right.
All ketogenic means is that you are in ketosis, and burning ketones. As a diabetic, consuming 150 grams of carbs a day from subs, and pasta, I didn't lose any weight. Technically I was on a low carb diet, or very close. Even at 100 grams a day, I would not be in ketosis. Some people do not consider a diet that doesn't put you into ketosis to be low carb at all, but moderate carb.
I am not a fan of the term low carb, mostly because it is so vague. I eat a high fat diet. Worrying about what we call it, is a waste of time though. Just follow the principles, and cut carbs till ALL cravings are gone. Then you can slowly add carbs back in, seeing if you can identify your trigger foods, which you must abstain from ingesting. At this time, you want to set an upper carb limit too. then all you have to do is avoid going over the limit, or eating any of the trigger foods. If you do that, you will lose weight, and whether it is " low carb ", or ketogenic, or BOTH, you really won't care, right? lol. You'll be too busy trying on new clothes!
Russell - current BMI 28.9
197 - bmi 30 - done
164 - bmi-25
| current weight: 188.4