This is a popular diet that requires foods to be low in carbohydrates and very high in fat, causing a change in the main source of energy and metabolic status.
The goal is to create a fasting-like ketosis situation that can be achieved by reducing food intake or reducing carbohydrates. The last situation is the one that is the ketogenic diet (KETO diet).
The body, in the absence of sufficient carbohydrates for fuel (glucose), depletes glycogen stores and the burning of fat in the liver will become the main source of energy.
As a result, you will receive so-called ketone bodies (ketones), which you will distribute as a nutrient to the brain, muscles and other organs.
When compiling a keto menu, your food should contain: carbohydrates (5-10%), fat (60%), and protein (30-35%).
Taking into account that in a normal diet almost half are carbohydrates, then that change in diet is important.
You should avoid bread, potatoes, rice, pasta, and fruits as much as possible.
The foods allowed on a ketogenic or ketogenic diet will be primarily fat and protein. The list will be as follows:
Use unsaturated fatty acids for salad dressings, such as olive oil, nut butters, sesame oil, flaxseed oil, or avocado oil.
Some of these can also be used for cooking. Avoid processed vegetable oils like margarine, soybean oil, corn germ oil, and grapeseed oil.
If you eat walnuts, it is better to soak and dry them.
Eat only whole natural dairy products (or skip dairy altogether if you are allergic to them).
If you eat dairy products, choose high-fat options. However, avoid milk (it is rich in carbohydrates). If you want milk, opt for a small amount of pasteurized whole milk (minimum 3. 5% fat).
On a ketogenic diet, it's not so much about total calories consumed as it is about the type of food consumed. It is mainly fat and some proteins. You can follow the 30 or 50 day ketogenic diets examples, however they are quite harsh and difficult to follow. You can combine these foods to your liking, preparing different foods from the list of allowed foods. A sample menu will be a clue to a varied diet for several days or weeks.
The following carbohydrate-rich foods should be limited on the ketogenic diet:
Can I drink alcohol while on a ketogenic diet?
And if so, which alcohol has the least carbohydrates?
These are typical questions asked by people who want to lose weight but don't want to skip family events and parties.
One thing is clear: If you really want to lose weight quickly, you must give up alcohol completely, because alcohol stops fat burning.
However, if during a ketogenic diet you find yourself in a situation where you must choose the type of alcohol with the least amount of carbohydrates, follow these rules.
Although the fermentation process produces sugar from cereals, potatoes, natural sugar, and fruits, sugar is largely converted to ethyl alcohol.
Therefore, the carbohydrate content of spirits is low compared to beer, cocktails, wine and spirits.
During a ketogenic diet, it is important not only to consider your intake of fat, protein and carbohydrates. Trace elements play an important role in well-being during the ketogenic diet.
Potassium, sodium, and magnesiumare important micronutrients that should be the focus of attention during a ketogenic diet. If you do not consume a sufficient amount during your diet, supplements are recommended.
Sodium
Sodium is found in salt. So don't be afraid to salt, preferably with Himalayan salt, or use bone broth as a seasoning. However, salt retains water in the body, which can contribute to bloating. So everything needs a measure.
Magnesium
Extremely low carbohydrate diets often suffer from insufficient magnesium. Eat more almonds and other nuts or take magnesium only as a supplement.
Potassium
Potassium is abundant in fatty fish such as salmon, mushrooms and avocados. If you are adding foods that contain potassium, remember that your intake should not exceed 4, 700 mg.
The biggest issue when implementing your software plans is often logistics and food preparation. We know that each of us has a stressful daily life. Be it a busy business woman or mother who often travels on business trips or business dinners.
Often times our daily life sabotages our eating plans and we are not always in a position to carry out all of our plans.
It is for these problems that there are helpful solutions and tips on how you can stay on your diet despite your busy daily life.
Regarding the results of the ketogenic diet, it should be noted:
The ketogenic diet benefits diabetics because:
Overweight and obesity in type 2 diabetes, in addition to discomfort, are often the cause.
And the blood glucose is high because the cells can't use it, because they have insulin resistance, resistance.
Several studies have sought to evaluate whether reducing sugar in the diet can have a positive effect on cancer control.
Cancer:
Proper ketogenic diet:
No research suggests that this diet can prevent cancer.
Only in some cases of childhood epilepsy, in which antiepileptic drugs have not been effective, the ketogenic diet can reduce the incidence of seizures and will be suitable for add-on therapy.
It was observed that when a child diagnosed with epilepsy received a dietary meal plan, the seizures lessened or disappeared.
The exact mechanism by which the ketogenic diet reduces seizures in epilepsy is unknown. However, this appears to be a consequence of the metabolic and energy changes that occur in the brain by ketone bodies that stabilize their electrical activity.
Alzheimer's disease, some heart conditions, acne, and other disorders can be alleviated with low-carb diets like the ketogenic diet.
So it's not about the dangers of a ketogenic diet, but about the downsides, usually mild or precautionary.
Initially, when the body enters ketosis, some mild symptoms may occur, although they disappear quickly:
The mouth smells of acetone. This smell is common in ketosis and ketogenic diets.
Ketosis can be found in blood, urine, and even air.
The cheapest and easiest way is with urine and several special test strips, which are sold in pharmacies.
However, the concentration of ketone bodies tends to decrease throughout the day. Your body uses them best as a source of energy.
Therefore, a blood test is the most accurate method. Test strips are also sold to detect ketones in the blood, similar to those used by diabetics.
To avoid the loss of muscle mass that can result from weight loss, following a diet to lose weight requires that your protein intake remains close to 35% and that you exercise. Thus, you will maintain your lean body mass and can even increase it, unlike other diets.
From time to time, at intervals, preferably agreed with a specialist (doctor or nutritionist), the amount of carbohydrate foods should be increased, but since the first two or three months, the diet should be more strict.
Also, it should be remembered that severe dietary restrictions can reduce the quality of life and such diets should not be long-term, for a very long period of time, as the side effects of a ketogenic diet apply for a long timetime are unknown.
Ingredients:
Preparation:
In an oven preheated to 180 ° C, cook for 25-30 minutes until golden brown;
Serve sliced.
Ingredients:
Preparation:
Lime juice, zest, diced onion, 1 pinch of cumin, 1 pinch of coriander, salt and pepper, mix with the peel. Mix in the avocados and tomatoes 5 minutes later and let the salad rest for about 10 minutes.
Ingredients:
Preparation:
Place 2 lettuce leaves, slightly overlapping each other, and 2 slices of ham on top;
Spread the curd mixture thinly over the lettuce leaves, leaving some distance to the edges.
Wrap the lettuce leaves inward and wrap relatively tightly with a tape measure in parchment wrap and chill for 2 hours in the refrigerator until ready to eat. Enjoy your meal!
How does the KETO diet affect my muscles?
Losing muscle mass can occur with any diet. Due to the relatively low protein content in the ketogenic diet, muscle loss is certainly possible, but this is minimized, and with the help of sports, additional muscle can even be added. This may be a bit more difficult than on a high carb diet, but it is possible.
Should I Cut Carbs For Good?
No. However, for the first two to three months, you should abstain, after which it may even be beneficial to consume more calories and more carbohydrates from time to time. This keeps your metabolism in good shape.
Is my body getting enough protein?
On a ketogenic diet, there is a sufficient percentage of protein present to counteract the loss of muscle mass. An adequate amount of protein should be consumed, approximately 35 percent of the energy required. Strength training also helps build muscle. Carbohydrates must be consumed from time to time to stimulate metabolism. Eating even more protein can lead to increased insulin levels and the shutdown of ketone body formation.
