Ketogenic (KETO) diet is well known as a low-carbohydrate diet, during which the body uses as a fuel ketones produced by the liver from fat. Often it is called ketone, low-carb, Low Carb High Fat (LCHF) diet.
When you eat something high in carbohydrates, your body produces glucose and insulin.
Glucose is a molecule in which there is energy, so it will always be preferable to other sources of energy.
Insulin is produced to spread glucose through the body through the bloodstream.
In view of the fact that glucose is the preferred source of fuel for the body, your fats remain unclaimed and stored by the body in case of emergency. With a normal diet with a high carbohydrate content, the body will use glucose as its main source of energy. With a lowered intake of carbohydrates, the body goes into a state called “Ketosis”.
Ketosis – a natural process that triggers the body to survive when removing the outflow of food. During this condition, the body produces ketones in the liver from free fatty acids, which come from fat stores. “What are ketones?”
Ketones are an alternative source of fuel for the body. The ultimate goal of a properly maintained ketogenic (KETO) diet is to get your body to enter this metabolic state. We do this not by reducing the caloric content of the diet, but by reducing the intake of carbohydrates.
Our bodies have the ability to adapt to what we feed them. When we increase the intake of fat and reduce the intake of carbohydrates, the body begins to use ketones as the main source of fuel. The optimal level of ketones provides many benefits for health, weight loss, physical and mental characteristics.
What can I eat on a keto diet?
Starting a keto diet, you need to plan everything in advance. This means having a ready and viable diet plan. What you will eat depends on how quickly you enter ketosis (ketogenic state). The more you limit the number of carbohydrates in your diet (less than 15 g per day), the faster you will enter ketosis.
You need to continue to limit carbohydrates, consuming them mainly from vegetables, nuts, and dairy products. Do not eat refined carbohydrates, such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruits. Small exceptions will be avocado, carambola, and berries, which can be eaten in moderation.
Do not eat:
Cereals – wheat, corn, rice, cereals, etc.
Sugar – honey, maple syrup, agave, etc.
Fruits – apples, bananas, oranges, etc.
Tuber – potatoes, yams, etc.
Meat – fish, beef, pork, lamb, poultry, eggs, etc.
Leafy greens – spinach, cabbage, etc.
Ground vegetables – broccoli, cauliflower, etc.
High-fat dairy products – hard cheeses, high-fat cream, butter, etc.
Avakado and berries – raspberries, blackberries and other berries with a low glycemic index
Other fats – coconut oil, fatty salad dressings, saturated fats, etc.
Try to remember
Keto is a high-fat diet with a moderate protein content and a very low carbohydrate content. Your nutrient ratio (BOD) on the ketogenic (keto) diet should be about 70% of fat, 25% protein and 5% carbohydrate.
Typically, about 20-30 grams of carbohydrates (NET) will be required for an everyday diet. But the less you consume carbohydrates and the lower your blood glucose level, the better the overall result. If you stick to a ketogenic (keto) diet for weight loss, then you need to track both the total amount of carbohydrates and NET carbohydrates.
The protein must be consumed in the required amount. In addition, thereby supplementing the caloric value obtained from fats throughout the day.
You may be wondering: “What is NET (pure) carbohydrates?” – It’s easy! NET (pure) carbohydrates – is the difference between the total amount of carbohydrates and fiber. In order to determine how many pure (NET) carbohydrates are contained in the product, you need to subtract from the total amount of carbohydrates fiber. It is recommended to keep the total amount of carbohydrates up to 35 grams, and clean (NET) carbohydrates – up to 25 grams (preferably up to 20 grams).
Vegetables on the Ketogenic (Keto) Diet
Dark green and leafy are always the best choice for vegetables. Most of your meals should contain protein with vegetables and fat. For example, chicken breast, baked in olive oil, with broccoli and cheese. Steak, complemented by a piece of butter, with a spinach garnish, fried in olive oil.
If you still do not understand what pure (NET) carbohydrates are, do not worry! Let’s look at an example in more detail. Let’s say you want to eat a little broccoli (1 cup).
The total amount of carbohydrates in 1 cup of broccoli is 6 grams
Also, one cup of broccoli contains 2 grams of fiber
Thus, we need to subtract from 6 grams (total carbohydrates) 2 grams (fiber)
This will give us 4 grams of clean (NET) carbohydrates
Keto diet calculator
Keto calculator is one of the first necessary tools for correctly counting the macronutrient intake of your diet and the nutrient requirements on a ketogenic (keto) diet.
Ketogenic (keto) diet – stand by the following proportions: 70% of calories we get from fat, 25% of calories – from protein and 5%, but not over 30 grams – from carbohydrates. This ratio helps rebuild the body to get energy from fats and cannot include the process of neo-glucogenesis (production of glucose from protein).
The keto diet calculator will help you achieve your goal on a ketogenic diet by a consuming of a proper amount of fats, protein, and carbs!