It is not necessary to eat a high-fat, moderate-protein, restricted-carb diet (one that includes only green vegetables) to get into ketosis. In fact, we can eat less or move more to get into ketosis—which is simply the state in which your body is burning fat, and you can test your ketones each morning with urinary Ketostix to ensure you are in ketosis.

I suggest getting into ketosis by choosing to consume fewer calories and knowing when you should eat less—for instance, on the days when you are moving less. This can be achieved by reducing starches and eliminating sugars, by reducing fat—the highest-calorie macronutrient—by not eating after 6 or 7 p.m., or even by reducing meals from four to three on days with less activity. You should never eat less than your required amount of protein to maintain your muscle mass.

Nutritional ketosis can be defined as the intentional restriction of dietary carbohydrate intake to accelerate the production of ketones and induce a metabolic effect that stabilizes blood sugar and minimizes insulin release, and thereby mitigates the downstream anabolic and tumorigenic effects of long-standing insulin resistance. This approach represents the best and safest approach and is referred to by some researchers as the “well-formulated” ketogenic diet. It is composed of 5–10 percent carbohydrates (less than 30–50 grams per day mostly in the form of one fruit and plenty of vegetables and starch consumed based on activity), adequate protein (1–1.5 grams per kilogram of body weight per day. My approach, however, recommends 1.6 to 2.2 grams per kilogram of body weight per day for most healthy adults) and fat and starchy carbs based on activity and satiation.

The hallmark of nutritional ketosis is blood ketone levels between 0.5 and 3 milligrams per decilitre. While in nutritional ketosis, the body can maintain normal blood glucose levels and a normal pH, as opposed to the extremely elevated blood sugars and acidic pH associated with diabetic ketoacidosis.

Every metabolism is different. When and how ketosis occurs varies from person to person, which naturally means dietary restrictions, permitted foods and serving sizes need to be adjusted, especially with respect to an individual’s daily activity level. For instance, some people are able to consume one serving of fruit with a low glycemic index in the afternoon and still remain in ketosis, while others do fine if they eat a starchy carb with a low glycemic index, like beets or carrots, on strength-training days.

Let me give you an example to help you modify and implement this suggestion into your daily life: I suggest that, instead of a two-egg meal with avocado, you switch to six egg whites with herbs and veggies (stir-fried or raw in the form of a salad). This change increases protein and decreases fat—helpful especially on days when you are sitting at your desk and you want your body to burn the fat on your body as a fuel source, rather than existing on the fat you take in from your diet.

Here are a couple of days of meals that fit with Nutritional Ketosis dietary approach:

Day 1

Meal 1: one serving of protein powder and one serving of marine collagen with vitamin C (30 grams protein) or even better our longevity kit. 

Meal 2: Six egg whites, sheep feta, sautéed zucchini, and peppers with sea salt spice mixture and optional Frank’s RedHot sauce (30 grams protein, two cups/500 milliliters cooked veggies)

Meal 3: Sprague’s cauliflower soup with four ounces (125 grams) of grilled Cajun chicken or one to two spiced chicken kabobs (26–30 grams protein)

Meal 4: Roasted veggies (cauliflower, zucchini, carrots, onions, Brussels sprouts and chopped sweet potato in spices and olive oil) with lemon zest baked sole (30 grams protein, two cups/500 millilitres veggies, one starchy carb)

Day 2

Meal 1: One serving of protein powder and one serving of marine collagen with vitamin C (30 g protein) or even better our longevity kit.

Meal 2: Rainbow Thai Chicken Stir-fry (recipe includes chicken, shredded cabbage, carrots, peppers and zucchini with a tamari-honey-red pepper flake sauce). Weigh out 4½ ounces (135 g) of chicken, which provides about 30 grams of protein.

Meal 3: One kiwi sliced with 1½ cups (375 mL) plain Greek yogurt and 1–2 tablespoons (15–30 mL) of chia seeds (30 g protein)

Meal 4: Carb-Conscious Chicken Taco Lettuce Wraps (made with ground chicken, peppers, zucchini and cauliflower rice, cooked in olive oil and spices, topped with Manchego cheese –measure out four to five ounces of the cooked taco filling to provide approximately 30 grams of protein.

It appears that nutritional ketosis has been studied over the past few years, and it is safe. Just how safe? you may ask. Well, in a study from Current Nutrition Reports (September 2018), nutritional ketosis has been found to improve metabolic and inflammatory markers, including lipids, HbA1c, high-sensitivity C-reactive protein, fasting insulin and glucose levels, and aid in promoting the breakdown of excess fat stores and sparing lean muscle. It also has favourable effects for promoting weight loss, decreasing hunger and increasing satiety. The take-home message is that ketosis is great, but you have to use the new ketosis—nutritional ketosis—to enjoy the best long-term outcome and benefits. And the secret to that is eating enough protein.

Supplement Protocol: