Carbohydrates need to be spread throughout the day and not all consumed at one time. The chart above indicates that the keto diet requires eating macronutrients at a ratio of 60% fat, 30-35% protein and 5-10% carbs.
The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again. In the beginning, you’ll have to go very low in carbs, around 20 to 30 g a day, to ensure your body goes into ketosis, advises Mancinelli. (Some people call a keto diet anything that limits carbs to less than 50 g a day, though there are various types of keto.) And that can be difficult.