Pork rinds (30 g) – 22.4 grams of protein and 0.2 grams of carbs.

This is a “what you see is what you get” rough guide for those folks on a ketogenic diet and who are having trouble estimating their protein intake – which should be between 0.8 to 1.5  grams of protein per kg of ideal body weight per day. More than that will likely stimulate insulin way too much. Notice that the 1.5 gram upper limit is typically for those doing endurance exercise. The average person must stay between 0.8 and 1 grams of protein per Kg of ideal body weight per day. If you have a fatty meat cut, it would have less protein, so these are only approximations.

Use the fork or the plate as a visual reference. Dish plates are 25 cm long (9.84 inches). Content of protein is indicated for each total weight amount. Carbs are indicated when applicable. No fats are indicated because the rest of the energetic intake should come from fats mainly in the form of fatty cuts, butter, lard or all of them mixed up in stock or bone broth. In fact, fat is the main protagonist of this diet.

Some carb dishes are illustrated, but ideally, the ketogenic diet should consist of 0 carbs, otherwise 10 or 20 grams at the very most. Folks at the sott.net forum are experimenting with sauerkraut in order to keep a good balance of intestinal flora.

Ideally food should be weighted, so a scale comes in handy. You’ll find a practical chart at the very end for weighting purposes.

Note: Do not do this diet without the appropriate background and research. Usually several months on a paleo diet are needed before jumping into this diet. For more information on the ketogenic diet, check out the threads in Sott.net‘s forum “Life Without Bread” and “Ketogenic Diet“. Read more…