Keto diets are very low-carbohydrate diets.
The keto diet: how many carbohydrates are permitted?
To follow a Ketogenic diet you must reduce carbohydrates drastically. It depends on what type of diet is being followed. Because under the ketogenic diet forms fall, in addition to the classic keto diet, also the modified Atkins diet, the MCT diet as well as the Low-Glycaemic-Index-Therapy (LGIT). The classic ketogenic form is by far the most radical. The maximum carbohydrate intake was 10-15 grams of carbohydrates each day. A good product for balancing and for a faster start into ketosis are so-called ACV Keto Gummies. Under the link you will find more information.
The ratio between protein, carbohydrates and fat is crucial
At each meal, it is important to adhere to the recommended ratios of carbohydrates to proteins. In this case, the ratio of four parts of fat by weight to each of carbohydrates and proteins is suggested. It means that, for instance, 100 grams of yogurt with 3.5% fat should have three tablespoons added. At the start of this modified Atkins, adults are given 20 grams daily of carbohydrates and no mention is made about proteins or fats.
Society of Nutrition recommends healthy people consume 50% of their daily calories in carbohydrates. A daily energy consumption of 2000 kcal corresponds approximately to 240 grams. This is significantly less than the recommended values for ketogenic foods.
When we eat less than 40-50 grams of carbohydrate per day, our bodies switch to the ketosis state. This produces ketones, and then uses them instead of glucose as an energy source. The carbohydrate content of a banana is 30g, the same for half a wholemeal slice, or 20g, of carrots and 150g of natural yoghurt, while 100g of broccoli contains just over 3g. It's not long before the 50g is reached. Keep track of your carbohydrate consumption and don't go over the recommended amount.
The keto diet: what you can and cannot eat
The ketogenic diet severely limits carbohydrate consumption, so it is difficult to incorporate carbohydrate-rich food such as pasta, bread, rice, and cereals into your diet.
In the ketogenic diet, fats provide up to 90% of all calories. Between six and thirty percent of calories are made up by proteins.
You can see this in the abundance of the foods that you eat:
- Olive oil and coconut oils are two examples. Coconut oil and olive oils.
- Butter, lard, and cream
- Salmon, herring, mackerel etc. salmon, herring, mackerel)
- If you want to eat as much meat as possible, minced meat is the best option. You can use minced meat (bacon, neck steak, etc.)
- As much cheese as you can (e.g. Camembert, Parmesan, Mozzarella)
- The nuts and seeds
- Low-starch vegetables (e.g., cauliflower, zucchini, broccoli).
- Bulletproof Coffee or keto coffee also contains a lot of fat. This coffee contains 15 grams of MCT or coconut oil and 15 milliliters (15 milliliters) of butter. The fans rave about how it keeps you satisfied for an extended period of time, and that the MCT oil helps with concentration. The concentration may be due more to the addition of caffeine in a regular coffee.
- Shirataki noodle is a popular pasta alternative. These noodles are made from glucomannan - a dietary fiber extracted by the Japanese carbohydrateless konjac. The noodles have no strong flavor and are able to absorb flavors from sauces, spices and other ingredients. For example, breads and rolls can be made easily from eggs, flaxseed or almond flour, nuts, oil or fats.
Some foods, including these ones, are "forbidden":
- The sugar (sweeteners like erythritol, stevia, or xylitol in small quantities are allowed).
- Cereal Products (incl. bread, pasta, rice)
- Legumes, e.g. peas, beans, lentils)
- Vegetables high in starch (e.g. potatoes)
- Vegetables rich in sugar (e.g. carrots)
- Fruits (except berries in moderation)
- Sugared soft drinks
- All foods that are processed (e.g. pizza, ketchup, chocolate)
Can you lose weight by following the ketogenic diet?
A ketogenic (i.e. It is feasible to lose weight on a ketogenic diet. In the beginning, the body will lose a lot of water.
A similar diet may be more effective than another (e.g. low-fat) diets. In general, the negative balance of energy seems to determine the results and positive metabolic effects that diets produce. Diets don't always produce the results that are desired.
It can be stated simply: No matter how the calories are obtained, they must always be more consumed than eaten. Scientists have also criticized the absence of long-term studies of the effects of ketogenic and low-carbohydrate diets.
Keto is a very strict diet: those who give up or revert to their old habits risk the Yo-Yo Effect.
Does a ketogenic lifestyle make you healthier?
A Minnesota physician first described the ketogenic dieting in 1921 for its efficacy in treating epilepsy. In today's world, the ketogenic is a well-known form of treatment. But it's important that you do it under long-term supervision by a doctor and an experienced nutritionist.
When you are in good health, you may want to try the ketogenic diet to quickly lose weight, before making any permanent changes to your eating habits.
Following people are not suitable for the ketogenic diet
The diet may not be suitable for pregnant women, children, those with thyroid diseases, cirrhosis or liver problems, as well as people suffering from underweight. The same applies to those with sleeping problems, chronic stresses, menstrual disorders and eating problems.
The opinions are divided on whether the ketogenic dieting can be prescribed permanently. However, the majority of studies were conducted on people who are severely overweight. According to scientists, a severe restriction in food selection increases the likelihood of nutrition deficiencies.
In fact, one study found that people who follow a ketogenic eating plan are more likely to develop heart disease. This is because they consume high amounts of saturated fatty acids. There is still more to be done.
Fats and proteins
When you reduce your carbohydrate intake, you will require alternative energy sources: protein and fat. Dairy products such as milk, cheese and yogurt are high in proteins. A high intake of animal products is neither healthy nor sustainable. As an example, a high intake of red meat may increase the risk of colon carcinoma.
Animal foods are primarily "bad", i.e. saturated fatty acids. These are saturated fats. They are found in large quantities in palm and coconut fats. As saturated fatty acid intake is associated with increased cardiovascular disease risk and lipometabolic disorder, it should be kept to seven to 10 percent of the daily energy intake.
If you are following a low-carb diet, you should eat avocados or fatty fish like salmon and mackerel in moderation. Moderation in the consumption of herrings, salmon, or mackerel is advised. From a nutrition point of view, this is healthier than eating a lot of animal fats.
It is necessary to take into consideration the high fat content when calculating the energy deficit, which forms the basis for weight loss. The 9 calories that are in each gram fat is twice the number of calories found in one gram carbohydrate, or protein.
Are carbohydrates as good as their bad reputation?
Moreover, carbohydrates that are of high quality (i.e. Fiber is abundant in whole grains, as well as products derived from them. They not only satisfy us but prevents cravings and promotes digestion.
Moreover, the anti-inflammatory zinc is also present in whole grain products. Carbohydrates are therefore "healthier" that their reputation would suggest, depending on quality and quantity.
The keto diet has only little side effects
Keto diets that severely restrict carbohydrates can negatively impact our metabolic profiles.
Side effects may include fatigue, headaches, cramps in the muscles, constipation or uric acids and urea. People who drastically reduce their food intake can expect to have an eating problem.