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If you determine — through a macronutrient calculator — that you currently eat more than 30 grams of carbs daily, look for ways to decrease your carb intake. It’s crucial to avoid carbs on a ketogenic diet, as carbs easily convert into glucose, which keeps your body from burning ketones for energy.  You should only receive about 5–10% of your daily calories from carbohydrates, by eating about 20 – 30 grams a day.  Focus on getting your carbs through salad greens and non-starchy vegetables only. Avoid carb-heavy foods like pasta and bread. Protein is a necessary part of your diet, and without proteins, you will have very little energy. You may also feel hungrier or develop food cravings throughout the day. However, too much protein will diminish the weight-loss effects of a ketogenic diet.  You should aim to consume about 25 – 30% of your daily calories from proteins.  The amount of protein you eat will vary depending on how much protein you require as an individual. This is often tied to lifestyle, whether active or sedentary. Fats are the cornerstone of the ketogenic diet, and will encourage your body to burn fatty ketones for fuel. Typically, calories from fat should comprise 80 – 90% of your meals. (However, you cannot eat unlimited fats on a ketogenic diet; the calories can still add up and cause weight gain.) Examples of fatty foods include:  Organic butter and lard Coconut oil Fatty cuts of organic, grass-fed meat. Egg yolks and full-fat sour cream Homemade mayonnaise Heavy whipping cream and cream cheese Avocados and bacon Nuts and nut butters Unlike many other weight-loss diets, you do not need to actively keep track of the number of calories in the dishes you eat while on a ketogenic diet. Since a ketogenic diet reduces food cravings throughout the day, you’ll likely be less motivated to eat excess calories anyway.  If you do want to track your calories, use the following breakdown as a guide (assuming that you’ll consume about 1,500 calories a day):  1,050 calories from fat 300 calories from protein 150 calories from carbohydrates Once your body is in ketosis, your kidneys will begin to release excess water which your body had been retaining. This retained water is a consequence of a high-carb diet, and once you reduce your carb intake, water retention will decrease as well.  As a consequence, you may need to increase your daily water intake to avoid dehydration. Headaches and muscle cramps are a sign of dehydration. You may also need to increase mineral intake, especially salt and magnesium, as these are often lost when your body gets rid of retained water.
Eat as much as 20 or 30 grams of carbs daily. Eat 2 – 8 ounces of protein several times a day. Eat fats with all your meals. Don’t stress too much about calories. Stay hydrated.