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XP Nutrition Keto – Of course you can get all that fat from healthy unsaturated fats such as avocados, tofu, almonds, walnuts, seeds and olive oil. Your liver is only forced into producing ketones when carb intake is drastically slashed. In the keto diet, you limit your intake of carbs to only 20 to 50 a day, the lower the better. To put that into perspective, a medium banana or apple is around 27 carbs, the full day's allowance. Eating too many carbs causes your blood sugar to spike.When following the keto diet, weight loss can vary from person to person, says Jeff Volek, a registered dietitian and professor at Ohio State University. "When people with excess weight start a ketogenic diet, they typically lose about 6 to 8 pounds the first week, then about 1 to 2 pounds per week thereafter," Volek says. The way it works is that you eat mostly fat and very few carbohydrates. A typical ketogenic diet consists of 75% fat, 20% protein, and 5% carbs.
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