Being Ketogenic is very specific.
It isn’t “if it fits your macros.” (I’ll explain what that means in a minute.)
It isn’t calorie counting/restriction.
It isn’t 100g of carbs a day
It isn’t “that which puts you in ketosis.”
A Ketogenic diet, by definition, is very low carb, moderate protein, and high fat.
Certain online “keto” groups can be very confusing. There seem to be so many ways to “do keto,” but the bottom line is that a true Ketogenic diet is very low carb (20g or less), moderate protein and high fat.
Keto isn’t high protein. It’s moderate which means, not low, not high.
Keto isn’t low fat.
Keto isn’t Atkins. Atkins is Keto in Phase 1 and possibly Phase 2, but as carbs increase it is no longer Ketogenic.
Keto isn’t moderate carb.
Keto isn’t necessarily even Low Carb High Fat in the sense that the term “low carb” can be relative. There are people who eat 100-150g carbs a day and say they are “low carb,” and that may be true compared to the number of carbs most people eat. But that isn’t Keto.
Keto is no grains/no sugar. It is not “if it fits your macros,” where you can eat a Snickers bar, so long as you keep it below 20g of carbs. No, no, no.
Just because what you are doing puts you in ketosis doesn’t mean you are on a Ketogenic diet. Low carb, high protein can put you in ketosis – and that is great if ketosis is your goal – but it still isn’t Keto. Honestly, starvation can put you in ketosis, but that doesn’t make it a Ketogenic diet.
Keto isn’t calorie restriction – in the sense that you must count calories in order to succeed. I don’t count calories. I don’t care what my calories are. I don’t care if I eat at a deficit or not. I just listen to my body and eat when I am hungry and stop when I am satisfied. That is sustainable for me. Calorie tracking and counting isn’t sustainable for life – not for me and I have ZERO desire to do it.
Some people might disagree, or argue that you need a caloric deficit to lose fat. Okay. Cool. I still don’t care. I’m too busy being awesome to worry about counting calories.
There are keto peeps out there who claim I won’t shed body fat or build muscle doing it that way, but I disagree. I think I have made adequate progress so far doing it the way I do it.
I continue to make progress, I am not stagnant, the scale may move slowly but I continue to make visual progress. If and when that stops then I will consider tweaking what I am doing.
Until then, if it ain’t broke, I am not fixing it.