Although whole foods aren’t simply macronutrients, here are some macronutrient guide posts for Ketoflex eating
The relative proportion of proteins, carbohydrates, and fats you aim for in your Ketoflex™ diet depends on your unique needs.
Dr. Bredesen generally advises meeting a daily average of 0.8-1.0 gm of protein per kg of lean bodyweight. I personally observe more short-term clinical success with 1 gm protein/kg ideal bodyweight. You can roughly estimate daily protein grams by multiplying your target bodyweight in pounds times 0.45. That’s enough protein to attenuate age-related muscle wasting and below what could contribute to accelerated aging. Note that people who engage in strenuous muscle-building exercise or are actively detoxing may need more than 1 gm protein/kg current bodyweight. This still contrasts to many other ketogenic diets that aim for a much higher protein target.
The daily amounts of carbohydrates and fats depends on biomarkers, lifestyle, goals, cognitive condition, and where you are starting from.
Biomarkers, like fasting insulin and HbA1c, that don’t fall within the optimal ranges printed in “The End of Alzheimer’s” can be signs to reduce carb intake while addressing other lifestyle factors.
Individuals vary widely in their glycemic response to starches, fruits, and legumes. Home monitoring of blood sugar can be an excellent way to determine the types and amounts of carbohydrate foods that your body’s metabolism handles well.
Here’s an example: a typical sedentary adult American over the age of fifty eating an average of 250 grams of carbohydrates each day and exhibiting multiple signs of insulin resistance. This non-athletic adult could begin the first stage of their Ketoflex™ eating plan by aiming to eat below 150 gm of total daily complex carbohydrates—consisting of high-quality wholesome foods, especially various non-starchy, colorful vegetables. Stabilizing blood sugar swings usually entails reducing low-quality carbohydrates—especially processed foods with added sugar or flour—and avoiding high glycemic foods, like fruit juice and rice cakes.
Even though the total carb count in grams is relatively low, a Ketoflex diet includes lots of non-sugary, non-starchy plant foods. So, feel free to pile your plate high with above-ground vegetables–good carbs.
Carbohydrate intake will be more restricted when pursuing a therapeutic ketogenic version of the Ketoflex™ diet.
As a very rough starting guide, you can create a meal with appropriate well-sourced protein and good carbs, then fill in the rest of your meal with healthy fats until you feel full. Strive for meals that leave you satisfied with consistent energy such that you don’t need to eat again for hours. If you’re aiming for therapeutic ketosis, upwards of 60% of your caloric intake would come from good fats.