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 bodyweight. I personally observe more short-term clinical success with 1 gm protein/kg 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 bodyweight. This still contrasts to many other ketogenic diets that aim for a higher protein target.
The daily amounts of carbohydrates and fats depends on biomarkers, lifestyle, goals, and cognitive state. For example, most non-athletic adults could aim for below 100 gm of total daily carbohydrates—consisting of wholesome complex carbs, especially various non-starchy, colorful vegetables. Biomarkers, like fasting insulin and HbA1c, that don’t fall within the optimal ranges printed in “The End of Alzheimer’s” can be signs that reducing carb intake even lower (while addressing other lifestyle factors) could be therapeutic for you.
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.
Carbohydrate intake will be more restricted when pursuing a ketogenic version of the Ketoflex™ diet.
Even though the total carb count in grams is relatively low, a Ketoflex diet includes lots of non-sugary, non-starchy plant foods. Pile your plate high with vegetables–good carbohydrate foods.
As a very rough guide, you can create a meal with appropriate protein and 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.