This is another “Sneak peek” preview of the re-writing progress as part of obligate major rebranding + entire manuscript overhaul.  For context ~ it may help, that if you are new to my concept initiative, to consider reading the following pre-requisite readings:

1. “Where and how shall we begin?” >> overall introduction to this concept initiative of mine, circa 2015.
2. Getting Started – The Foundational Routines >> (as sneak peek chapter) the very first step in all prior to making any dietary changes.
3. Getting Started – Standard Ketogenic / Low Carbohydrate Diet >>. (as sneak peek chapter), what we are covering here and now, below.

Strictly WIP. And none whatsoever grammar-assisted with LLMs since 2015.  Thank you for your patience. 

Live-It-Forward, AW.

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Standard Ketogenic Diet (SKD)

Timeframe: <subject to individual optimization> 3 to 6 months.

Typically anything of “Low” carbohydrate defines as an intake of “net “ (or direct quantification to sugar content of any food matter excluding its fibre , protein or fat) ~ as anywhere between 50 to 100g. Anywhere below 25g is considered “very-low”. Anything as “Zero” defines complete abstinence of all traces ~ effectively relying on proteins and fats alone.

Standard Ketogenic Diet ~ Getting Started

To save much verbosity for the time-conscious, This Book may only summarise the following as pre-requisites:

1. Firstly, determine overall TDEE calorie intake. Either search any one of freely reputable calculators* that offers various calculation methods, or use the step(s) provided by This Book.
2. Secondly,  establish all the Foundational Routines as outlined earlier in this chapter.
3. Thirdly, invest at least six months of practice on all the above Foundational Routines.
4. Thirdly, conduct personal health survey and determine if any ~ pre-clinical comorbidities and/or health conditions. These services generally include private pathology blood panel tests and if finances allow – consider a thorough private nutrigenomics testing with a certain criteria or concern most applicable.
5. Finally, having considered all prior research and reading ~ determine and decide whether Standard Ketogenic Diet is appropriate.
6. These eliminations of course without any margins of doubt ~ expects individuals to undergo physiological and metabolic re-adjustments occur; accordingly as gluconeogenesis (alternative fuel utilization through tissue breakdowns ~ namely hepatic / Liver as well as lean muscle tissues and oxidation) and ketogenesis (lipolysis ~ fatty acid release, mobilisation  and oxidation).

Cliff / Summation

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The Biochemistry basics behind Ketosis and Ketogenesis

For sake of lay reading a generally agreeable overview behind The above is simply that of provoking an alternative metabolic pathway; at utilising generated Ketone bodies, or “Ketogenesis” (translated to as “the creation of new Ketone bodies”), amidst :

1. glycogen lowering states from the muscle and liver tissues and/or;
2. upon prompting release of free fatty acids from existing adipose.

Major metabolic implications are that of lowering Insulin, and thereby releasing the Free Fatty Acids that which obligate the cholesterol synthesis, steroid hormone, afterwards, then eventually – the three (3) ketone bodies –  B-ohb (the shortened reference for B~hydroxybutarate), acetoacetoate, and acetone.

The metabolic series of “events” typically recognised are as follows:

1. The release (either as “free” or from existing tissue) or influx of dietary fatty acids proceeds as TAGs or triglyceride. Provoked  by either one or two commonly thought scenarios:
   1. Via lowered carbohydrate intake thereby subjecting to gradual liver and/or muscular glycogen
   2. Lowered Insulin state as a result and/or;
   3. Fasting state.
2. These fatty acids then prompts the build up of Acetyl COA molecules and activates the enzyme Acetoacetyl-CoA Thiolase to begin converting these build up of Acetyl CoA into Acetoacetyl-CoA.
3. Conversion of the Acetoacetyl-CoA into HMG-CoA begins, by the enzyme HMG-CoA Synthase. These HMG-CoA intermediary conversions is thought to be the early stages of cholesterol and then consequently ¬ steroid hormone synthesis.
4. Finally, HMG-CoA undergo conversions into the the ketone bodies as (3) progression and/or types.
   1. First Ketone body is acetoacetate ~ which can be registered / indicated via its losses in the urine and detectable in the Diastix / Ketostix.
   2. Then,  beta hydroxybutarate, or famously known as B-OHB, circulates in the blood now soluble for the brain and amongst other tissues for immediate energy source.
   3. Then lastly, acetone, detectable by breath test. Noteworthy reminder / trivia is that the “smell” of these is usually proclaimed to that as “paint thinners” and/or “nail polish removers”.   
5. Meanwhile as #1-#5 ensues, insulin status likely becomes low, and thus obligates glucagon release from the pancreas in exchange to keep blood sugar on a level to remain available for immediate utilisation.
6. If within the context of exercising state~ byproducts of energy metabolism namely lactic acids, and glycerol (byproduct triglyceride breakdowns) both expediting further glycogen depletion (Ninjanerd.org).
7. As steps #1 to #6 repeats, ketone productions continue. Until at least the following inhibitory events occur:
   1. Reintroduction of bolus / influx of carbohydrates.
   2. Acute insulin spikes thereby inhibiting the early steps (lipolysis/betaoxidations/free fatty acid release).

A more in-depth reading article is reserved here >> for outlining the more nuanced Biochemistry including trivias that may serve interest among academics.

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Set aside up to six month(s) maintaining this trial.

Maintain crucial mineral intakes. Monitor adaptation signs and symptoms.

The reason behind this suggested timeframe is to allow adequate time for all individuals to journal their own experiences in a gradual and timely fashion.

More importantly, adjustment or commonly known as “transitionary” period may consist of the following signs or symptoms that readers may feel as the number of days proceed into lowered carbohydrate eating: General fatigues, lightheadedness, indigestion, mental “fogginess”, muscular cramping, and palpitation-like feelings of unease especially before or after meals.

Almost all of these  common cases of mineral deficiency that is, in majority of cases, are easily catered through ensuring increased of salt intakes across four (4)  essential minerals ~ Sodium, potassium, magnesium and calcium either dietary source or supplemental.

Do note however that the amounts suggested here are based for adults, and derived from one of the most cited and referenced book/s in low carbohydrate nutrition McDonald, L. (1998):

1. Sodium. Either as common table salts (Chloride) or pink himalayan. Simply by finger-pinch amounts into drinking water~ may suffice throughout fasting windows. However, when seasoning solid foods, it may be wise to never over-salt and thus only salt as accordingly to individual preferences. 
   Recommended Daily amount for Low Carbohydrates (unisex) : 4,000 to 5,000 MG. 
2. Potassium  ~ Chloride / Bicarbonates / Citrate or Bitartrate (commonly found as “Cream of Tartar” as a leavening agent  for baking recipes).  Potassium Chloride is perhaps the most accessible and relatively affordable when bought in bulk. 1 kilogram easily lasts for six to seven months of approximate daily use.
   Recommended Daily amount for Low Carbohydrates (unisex): 4,700mg.   
3. Magnesium ~ through supplements and/or food sources ~ such as peanuts , dark cocoa. Numerous types are available amidst consumer shelves, however generally speaking, “Chelated” versions are arguably more enviable as they are more readily absorbed than their Oxide variants. 
   Recommended Daily amount for Low Carbohydrates (unisex): 300MG. Note that this is representative  to the elemental (Mg) concentration.
4. Calcium ~ (preferably) through food sources, emphasis on yoghurts and dairy cheese. Alternatively, egg shells from hard boiling process, dried, briefly dehydrated in the oven then grinded into fine powder may also act as economical substitute. The recommended daily amount should be adhered accordingly to institutional RDA standard(s) equating from 1,000 to 1,200 MG.

As adherence proceeds, some individuals may or may not feel the need to raise or increase these salt intakes. This Book however proactively recommends all to nonetheless err on the safer side ~ by keeping regular intakes as well as supply, on the above minerals handy for long term insurance.

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Consider other micronutrient supplementation(s), subject to individual needs.

For general metabolic, immune and digestion health supports may include the following, although not entirely exclusively limited to:

1. Fat soluble micronutrient supports ~ Vitamins D, E and K2. This Author (AW) has prepared an entire feature article / “Self-Meta” on Vitamin D; which may prompt further interest to some readers surrounding high supplementary intakes, alongside Vitamin D’s possible role(s) on autoimmune condition known as Ankylosing Spondylitis.
2. Digestion and overall immune support ~ Zinc and additional and/or specific digestion enzymes (if and where necessarily under prescription or advise)  ~ such as Betaine HCL Pepsin, or Gentian bitters. Like magnesium, Zinc can be obtained with relatively accessible pricing particularly the gluconate versions. Whilst there are studies proclaiming other versions being more superior, in particular Picollinate, their pricing however may not be justifiably pragmatic.
3. And any other micronutrient supports as deemed necessary for the readers’ own nutrigenomic profiling. This may include though not exhaustively as the following
   1. Extra MTHFR support supplements.
   2. Extra B Vitamin / specific Vitamin B / methylation support.
   3. Any other suggestive recommendations as set out by the reader’s nutrigenomics profiling and third party consulting.

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Ensure dietary protein intakes.

As Ketogenesis does rely on lowering carbohydrates, sufficient calories must be accounted for likewise for maintaining fitness training and overall resiliency. And such, dietary protein intake here cannot be ignored as secondary.

Whilst theories do suggest that Protein intake, especially if TDEE ratios are hovering more towards them as inhibitory to ketogenesis, in all practicalities these might not be overly implicating or adversely consequential.

A pragmatic rule of thumb despite their antiquated belief is the rule of one gram per pound of body weight. As minimum. Widely encouraged among bodybuilding and resistance training contexts – these are nonetheless translatable across most as approachable and a necessity – for appetite regulation and control especially also amidst calorie reduction practices.

For many individuals, resorting and allocating one’s budget therefore should ideally prioritise on acquainting as much where possible whole food proteins comprising of seafood, meats, eggs, dairy and poultry. Plant based sources indeed can be utilised among the likes of TVP / textured vegetable proteins and Pea protein isolates. However do beware much of these warrant their own caution that many  including processed derivatives contain exceeding high levels of oxalates. Readers on plant based way of eating thus may necessitate higher dietary calcium to help bind the oxalates to prevent their absorption to the bloodstream.

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Questions-Meet-Answers

And now, several Questions-Meet-Answers are passages within this phase are set out as follows.

“When should calorie restrictions be commenced?”

The “right” answer to this largely depends on readers’ own willingness and readiness to conduct such actionable next step. However the following may serve as objective indications:

1. Already Being aware of reader’s own current metabolic needs. Eg.  Calculating the basal TDEE calorie requirements.
2. Already Being consistent within the Foundational Routines as earlier discussed (“The Foundational Routine(s) ~ Self-Survey” on page 48 ~ have becoming close to subconscious ritual.
3. Already decided to undergo weight loss or for personal tinkering.
4. Already decided to undergo reduced overall resource consumption, by acquainting with the current consumption footprint / statistics.

Typically, any weight loss plans would suggest restrictions that ideally should not go beyond 10-15% as daily caloric deficit.

Experienced dieters however are welcome to adjust however amount to their likened challenges, so long as this also must remain realistic and capacitively tenable to accommodate all fitness and training aspirations; not including overall daily motion of stress be it physiological, psychological, sociological and environmental.

“Why should everyone practice calorie restriction?”

Unless if clinical diagnosis is certain be it eating disorders or any other terminal prohibitions – calorie reductionism is tolerable in most contexts without harmful repercussions. More importantly it is a partial “segway” to Intermittent Fasting, that as we later examine in later phases ~ go far and beyond than just overall caloric restriction for restriction sake but as a way to conscious preparatory habits and rituals as resources scarcity arise.

And that as workaround to emphasise non-negotiable micronutrient and minerals to avoid excessive deficiencies. This is especially important among “new” dieters whom are generally sensitive to any shift of exogenous dietary changes.

General expectations that which we will remind as benefits, despite persistent negated semantics against them, are as follows:

1. Body & Metabolic recomposition through calorie deficits in conjunction to fitness training / energy expenditures. This Book does not wish to engage frivolous debates surrounding “Calories in and out” mythology or that laws of thermodynamics “does not apply”. As imperfect such theory(s) as many woud readily criticse – nevertheless remains as the only instrumental prevalence we all have to work with.
2. More conscious food and meal preparation. Calorie reductionism will at some stage impose need for all meals and food preparations to be made and prepared by the Readers – independently – themselves.
3. Conscious food selection. Conscious awareness on food selections and experimentations on what satiates and what doesn’t. 

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Outcome / goal at the end of this stage (SKD)

By the end of this stage or phase, readers should readily able to pre-empt the answers to the following commonly raised questions and/or scenarios that inevitably will arise throughout their early acquaintance during standard ketogenic regiments.

1. “Provided that I have done all the research, am I confident enough that I shall choose the diet or nutrition strategy that I am confident that I have:
   1. ….“all the micronutrients supplements I need to safely commence experimenting this nutritional method/principle?”
   2. ….”all the willigness for me to self-indemnify and to instigate, however best ways I can,
   3. …”aware that my sociological circumstance, be it relative or non directly relative ~ remain subject to be aware, sooner or later, in discretion and in privacy – over my own pursuit for tinkering through self-autonomy”.
2. (Low Carbohdyrate Specific)  “Should hunger strikes, what should I do? What prior scientific event I have done, that I could relate this to”?
3. (Low Carbohdyrate Specific)  “Should indigestion and discomfort occurs after eating, what should I do? What prior scientific event I have done, that I could relate this to?”
4. (Low Carbohdyrate Specific) “What sort of proteins / fats / and low-carbohydrate specifical vegetables and/or fibers, that I find easy to digest, without feeling encumbered?”

There are certainly many, many more questions and/or outcomes that Readers may readily and internally raise at their own ends.

Whichever method or principle one decidedly abides or execute ~ what awaits at the other end in our next phase ~ is the “cyclical” approach.