Keto diet is a very low-carbohydrate diet that forces the body into ketosis, that is, to use the fat accumulated in the body for food. Read about what is keto diet food today.
The keto diet is similar to the Atkins diet and the Dukan diet and the low-carbohydrate LCHF diet, which severely limits carbohydrate intake as the keto diet works. Read here what a keto diet is:
Ketodiet: What does ketosis mean?
Muscles, and especially the brain, use carbohydrates as their primary energy source, and they are also typically a key energy nutrient in the diet – for example, in the Finnish nutritional recommendations, the recommended carbohydrate intake is 45–60% of the total daily energy intake. Carbohydrates are extracted from cereals, potatoes, fruits, as well as desserts and soft drinks, for example.
Following a ketodetic diet, the intake of carbohydrates is strictly limited, requiring the body to use energy from other sources to fuel muscles and the brain. In practice, this means that the ketodiet causes the body to produce ketones from its fat stores, which can be used by the heart and brain, for example, as an energy source. Using fats for energy – instead of carbon – can have many health benefits.
What are the benefits of a keto diet?
- The Keto diet enhances fat burning and helps keep energy levels constant.
- Keto diet helps lower blood sugar and thus also reduces the risk of type 2 diabetes .
- Ketodiet helps reduce belly fat and thus reduce the risk of many lifestyle diseases
- When blood sugar fluctuations do not induce limits, Ketodiet increases mental and physical stamina.
- Ketodiet helps to omit the empty calories from sugar and highly processed cereal products in the diet .
How fast does a ketodiet lose weight?
A ketodetic will typically cause the weight to drop by a couple of pounds in the first week. However, this is not so much due to the burning of fat as to the depletion of the body’s carbohydrate stores.
Water attaches to carbohydrates, but their degradation is directly expressed in weight loss.
More weight loss than this is not guaranteed, but for many, a ketodiet will comfortably drop 0.5 to 1 pound per week.
When the body learns to utilize fats for energy instead of being dependent on carbohydrates, even smaller portion sizes may be enough to make you feel full, and hunger will no longer be as ferocious as before, even if the meal intervals are stretched.
How long does the body obey the ketodiet to go through ketosis?
The adaptation of the body to the ketodiet varies individually, although it usually takes a few days to a week for ketosis to be accomplished.
What not to eat or drink while following a keto diet?
In order to function, a ketodetic diet requires that carbohydrates be eaten very sparingly and protein in moderation – otherwise energy is obtained from fats.
Carbohydrate intake should remain below 50 grams per day, which in practice means cutting the most typical sources of carbohydrate from the diet.
Those who follow a ketodiet should exclude!
- Other cereal products such as bulgur, quinoa, barley, corn and oats
- Dried beans and lentils
- Root vegetables
- Milk and yogurt
- Sugar (ie also candies and candied soda).
What to eat while following a keto diet?
When following a ketodetic diet, these are the list ofWhat is Keto Diet Food:
- High-protein sour milk products such as curd, skyr, Greek yogurt, including fatty versions
- Fish and seafood
- Poultry meat
- Eggs and roe
You are free to indulge these while adopting a ketodetic diet:
High-fiber vegetables including cauliflower, cabbage, green beans and peas.
Vegetable and nut oils (for example, olive, rapeseed, colza, avocado and peanut oils).
What is Keto Diet Food: sample meals of the day
When following a ketodetic diet, preparing meals usually requires a bit of thought at first, leaving the familiar porridge, bread, potatoes and pasta out. The following are meals for one keto diet day:
1.5-2 dl of Greek yogurt (10% fat), crushed almonds and 25 grams of berries
2-3 hard-boiled eggs, 200 grams of vegetables and a couple of spoons of pesto.
Avocado + 1 dl cottage cheese
300-400 grams of wok vegetables and 150 grams of chicken + a couple of tablespoons of olive oil for frying
What harm can ketodiet cause?
A ketodiet can be healthy in principle, but it can also have certain harmful and unpleasant effects.
Poor breath is a common downside of a keto diet. Namely, ketones cause the smell of acetone when inhaled, in addition to which the amino acids of the protein in the body can form the smell of sulfur.
The body’s adaptation to new eating habits also varies from individual to individual. Others have enough energy, but for others, for a few weeks before the body gets used to a low-carb diet, transitioning to a ketodiet can cause things like muscle weakness, trouble focusing, loss of energy, and a decrease in blood sugar.
The healthiness of a ketodiet always depends on the foods with which it is formulated. Cuts, whipped cream, butter and bacon are certainly sources of fat, but they don’t become healthy even as part of a ketodiet. Therefore, it is important to encourage organic foods that are as fresh as possible, reduce additive intake, and make up the healthiest food diet possible. The pillars of a balanced ketogenic diet are fruits, edible oils, fish, shrimp and poultry. The basic principles of an anti- inflammatory diet can also be well applied to a ketodiet.
How long can the keto diet be continued?
In principle, a ketodiet can be followed for the rest of your life, as long as you ensure that your diet is constantly getting enough fiber, vitamins, minerals, antioxidants, healthy fats and protein.
When the ketodiet is followed for a long time, you only need to adapt to the change once. Ketodiet can be used for weight loss, but there is a risk that after a “course”, pounds will accumulate back with interest if, once the goal is met, people return to previous eating habits.
What happens when you stop following the keto diet?
When you stop following the ketodiet diet you may become tired and unresponsive, so you may want to step into your regular diet gradually. If the weight has dropped, pounds are likely to accumulate back if you return to a completely previous diet.
For whom is a keto diet suitable and for whom not?
Properly formulated, a ketone diet can promote health, making it suitable for basically everyone. However, for certain groups, a keto diet cannot be unreservedly recommended.
- Diabetics. Where a ketodiet may be suitable for people with type 2 diabetes, strict carbohydrate restriction is not appropriate for type 1 diabetics. According to the Diabetes Association , it can confuse a diabetic’s sugar balance and even lead to a severe drop in blood sugar.
- Suffering from high blood pressure. Although a ketodiet can lower blood pressure , people taking antihypertensive medication should talk to their doctor before switching to it. The danger is that your blood pressure will drop too much at first.
- Breastfeeding. Breastfeeding increases energy consumption, and a varied and balanced diet ensures that the mother’s nutrient stores are not depleted. At its worst, drastic pruning of carbohydrates can even lead to a state of poisoning called ketoacidoxy.
- Athletes and purposefully train. During strenuous training and competitions, the muscles work hard, and then also need enough energy to perform. The best source of energy for muscles is carbohydrate, and performance is likely to decline if peak performance is pursued on a very low-carbohydrate ketodiet. For the average exerciser, the ketodiet is suitable, as long as it provides enough carbohydrates for training needs.
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