Standard keto targets about a 1:1 to 2:1 fat:protein ratio, with net carbs ideally not more than 20g per day; therapeutic keto uses 3:1 to 4:1. Macronutrients (macros) do not ensure micronutrient sufficiency. Cover meso and micronutrients with low-carb vegetables and nutrient-dense animal foods. Below is a list of essential nutrients the human body cannot synthesize.

Macronutrients

Air (for dioxygen)
Water
Energy (calories) from either of the three sources below:

High-fat meals take much longer to digest than carbohydrate-heavy ones—sometimes 5 hours or more, especially if digestion is slow. Digestion itself draws water into the gut, while the extended stomach-emptying time reduces how much water can be absorbed during this period. For this reason, it’s important to plan water intake around meals to avoid discomfort while staying properly hydrated between them. The following protocol offers a simple way to optimize hydration and support digestion on a high-fat ketogenic diet: