The standard recommendation for the components of a “healthy” diet consists of roughly 25% fat, 25% protein and 50 % carbohydrates. For a 2,000 Kcal diet that equals:

• 500 Kcal from fat = 55 gram fat
• 500 Kcal from protein = 125 gram of protein
• 1000 Kcal from carbohydrates = 250 gram of carbohydrates

Major Goals of switching to a low carbohydrate diet:

• Reduce total carbohydrates to between 60 and 100 gm a day 

• Eliminate sugars
• Dramatically reduce grains
• Eat fruit moderately though minimize bananas and grapes.
• Keep the carbohydrate intake consistent so your insulin levels are not forced to spike up in response to a sudden influx of sugar into the blood.

• Increase intake of healthy fats (Extra Virgin Olive Oil, nuts, fish, grass fed animal red meat) to be 50 to 60 % of your total calories (1000 to 1200 Kcal a day = 110 to 120 grams of fat daily)

• Keep animal protein* intake moderate  (< 100 gram per day)

Comparison of several levels of low carbohydrate diets

2000 Calorie diet	Usual	Moderate Low Carb	Low Carb	Very Low Carb*
Carbohydrate (gm)	250	100	60-75	30
Total Protein (gm)	125	125	125	125
Fat (gm)	55	120	136	150

*The “ketogenic diet” is the same level of carbohydrate restriction as the first phase of the Atkins diet (less than 30 gm a day) and should not be used long term unless you are under professional supervision or are knowledgeable about nutrition in general and the consequences of very low carbohydrate diets.

More specifics about low carb diets are found here.

*For Vegetarians and Vegans look for more information here.