Basic data KetoDiet
Why is that conventional diets do not work?
Most of us would say we get fat simply because we are too lazy and eating more. But what if it’s the other way around? What if only we fatten and as a result we eat more and become lazy?
In recent decades has given us bad advice about nutrition and the effects of fatty foods in weight gain. What if the main problem is that our modern diet because we can not satisfy our appetite? A study on this subject concluded with a surprising result: people fatter they get, the slower they become, not the reverse. What if the interests of the authorities to provide advice are influenced by economic reasons? For more information about this, I recommend you watch The Food Revolution on Youtube
ketogenic diets are in fact closely related to the paleolithic diet. Both exclude carbohydrates that will try to eat real food. carbohydrates today that most of our diet and have important implications for our health, including hormonal balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive consumption of carbohydrates. Carbohydrates are undoubtedly the most fattening element in our diets.
Based on studies in recent decades, the calorie-restricted diets or fat-restricted diets tend to have a negligible effect on our weight loss long term. These types of diets are practically ineffective for the vast majority of people. As concluded in the book of Dr. John Briffa, escape from the trap of dieting :. In studies, low-carb diets in which individuals eat as much as they want consistently overcome low fat, restricted-calorie weight loss A systematic review of clinical trials on the effects on the health diets low in carbohydrates from 2012 shows that low-carbohydrate diets show significant decrease in body weight and an improvement of the major risk factors for heart disease.
Another benefit of ketogenic diets is the individual’s ability to build and preserve muscle tissue instead of losing it. When a high-carbohydrate diet is followed (ie, low fat, low calorie), only some of their body burns fat during weight loss. Unfortunately, this type of diet that your body will use protein stores (muscle) and turn them into glucose for energy instead of fat reserves. This is, of course, an adverse effect, as it loses significant muscle tissue rather than fat.
How is the weight loss achieved ketogenic diets?
This is probably the most common question because many people are concerned about the real effects of ketosis. How ketosis work? There are three main effects of low carbohydrate diets I’ve covered in this post.
Do you need to measure ketones?
If you are new to the diet, which will help if every day to test for ketones. Once keto-adapted and fully understand the ketogenic diet, which will not have to test for ketones every day. Although it depends on the individual needs and goals, weekly tests should be sufficient for most people. If you want to learn all about testing for ketones, take a look at this post :. Measuring ketosis and ketones
What is the difference between a low-carb diet and a ketogenic diet?
ketogenic diets are a subset of low-carbohydrate diets. It is generally accepted that any diet below 130-150 grams of carbohydrates is considered low carb. Ketogenic diets induce a metabolic state known as ketosis that usually is achieved at a level of about 50 grams of carbohydrates a day (20-30 grams of net carbs) or less. The exact amount is individual and may vary. In this post I explained how to find out his net carbs limit.
Do you need to be in ketosis to lose weight? Not necessarily. Research on this subject has shown that carbohydrates are the least sating, while protein and fat nutrients more sating.
What is insulin and what is it?
Insulin is one of the most important hormones. It is secreted by the pancreas and is the ketogenic diet mainly focus on, because it affects body fat and carbohydrate metabolism. Effectivelly is a storage hormone, responsible for the movement of nutrients from the blood stream and in the target tissues. His other job is to regulate the level of blood sugar.
As you eat carbohydrates, your body must produce more insulin to keep up with increased glucose levels in your body. In some cases, this ultimately leads to insulin resistance, and then type 2 diabetes This can often go along with high LDL ( “bad”) cholesterol, low HDL cholesterol ( “good”) levels more high triglycerides and increased inflammation.
When you eat less carbohydrates, less insulin secreted into the bloodstream and regulate the level of blood sugar and, consequently, less fat storage is required.
Here is a great video that Jennifer Elliott, a registered dietitian explains the role and effects of insulin in our body 😕 Tired, Moody and overweight
Do you need to count calories? Do the calories?
it is a common misconception that you can eat an unlimited amount of calories and still lose weight. Although this does not happen often, you can put on weight even on a low carb diet.
low carbohydrate ketogenic diets are sating and act as natural appetite suppressants. This is why you will eat less and not have to count calories, which is one of the main effects of the ketogenic diet.
However, if for some reason your weight is stagnating for more than 2-3 weeks, you may need to consider keeping an eye on your energy (calories). Reach a plateau of weight loss can be caused by several factors and not necessarily have to be eating too much, in fact, you may discover that you have not been eating enough. In my experience, body fat loss becomes more and more difficult as you approach your target weight.
To make it easier for you to calculate your macronutrient ideals in a ketogenic diet, we have developed a Keto free online calculator, KetoDiet of friends – try it now! As always, I recommend that you follow the way of fat loss or “slow” “moderate”.
How I can follow my macros / my carbohydrate intake?
Together with my partner, we have developed an application specifically for this purpose. The KetoDiet iPad application can track macronutrients, electrolytes and help you achieve your goals – whether it is to lose weight or just eat real food! Although the tracking function is currently only available on the iPad, we have been working on a universal application and will soon be able to use this feature in the iPhone. Note that the application for the current iPhone only includes recipes and Guide for Keto. The planner is not a part of basic KetoDiet for the iPhone. You can learn more about applications and our future plans in this post: KetoDiet App FAQ
How long does it take to reach the ketosis?
usually takes 2-3 days to get into ketosis if kept within its optimum limit of net carbs. You can speed this process by exercising to accelerate glycogen depletion in the body. If you are fairly sedentary, it can take up to a week based on experience. Once you stick to the plan, it is really easy to get into ketosis, as can be found out using strips detection meter ketone or ketones in the blood.
What is keto-adaptation?
Keto adaptation occurs when the body is changed away from glucose and fat metabolism to. The adaptations to ketosis are complex and involve most of the body’s systems. The main adaptations occur in body tissues, especially the brain, liver, kidneys and muscles (Lyle McDonald, The ketogenic diet Chapter 5, 1998).
As I mentioned before, it is usually easy to get into ketosis, but may be more difficult to keto-adapted. Keto-adaptation is for people who are serious about eating right and taking the low-carb approach as a lifestyle rather than a short-term solution to weight loss. It may take 3-4 weeks or even months before your body learns how to effectively use ketones. You can read more about keto-adaptation Dr. Volek and books of Dr. Phinney: The art and science of low carb living and the art and science of low carb Performance
How often and how much should I eat?
With increasing consumption of carbohydrates and sugar, people have become “immune” to their body signals and try to eat more than they need. Conventional wisdom also tells us to eat regularly in small portions in order to avoid being hungry and eventually overeating. However, it is best not to eat every 2-3 hours, but to eat every time you start to feel hungry, but not ravenous. You should have a small snack with you if you do not have time for a regular meal. a snack like this could be a handful of nuts, black piece of chocolate (at least 70% cocoa), avocado or low carb fruit like berries.
Try to eat slowly and avoid any other activity while eating. You will gradually regain the ability to recognize when you’ve had enough. There is no reason to clean the plate full if you feel full. It is your health and there is nothing wrong with that.
Remember: eat when hungry, even if it is a meal a day. Do not let others dictate what you eat or how often you should eat. If you do not need to pause, avoid snacking.
How much weight could I lose and how fast?
This is again individual and can vary from 1 to 5 pounds (0.5 to 2.5 kg) per week. It depends on the speed of your metabolism, age and fitness level, etc. Again, focus on your body fat percentage rather than their weight, because it does not say anything about your body composition. Use a tape measure -. This says that beyond the numbers on the scales
There are critics who say that all the weight lost in the first week or two is just water. It is true. Do not panic, after it has no glycogen storage, the process starts ketosis and lose fat (Eades, M., The energy of Lifeplan protein 1995). Just remember – drink plenty of water; most likely you have to drink more than they were used to.
Actually you can lose weight without being in ketosis. The reason is that usually eat more nutritious and filling foods that can help you lose weight. Studies show (1 study, study 2) that people who eat foods rich in protein and fat instead of carbohydrates they eat less, such as protein and fat are the nutrients most sating. Thus, most people who are severely obese see excellent results in any low carbohydrate diet – ketogenic diet not necessarily. It’s harder to lose body fat when the desired weight loss is only 5-10 pounds. In such cases, you have to be more disciplined. Some problems may arise when an individual has been through many types of “traditional” diets, causing yoyo effects and negatively affecting your metabolism and hormonal balance.
These are the stages of a ketogenic diet:
1. quick initial weight loss – induction phase
Most of the early days of weight loss coming water. It does not have to be dramatic; everyone can react in a different way.
2. Syndrome lock after induction
a new balance of water and glycogen is established. This can cause loss or weight gain, even mild. Do not panic, this is only water and will not last for long, probably only a few days.
People keto-adapted after a few weeks (3-4 weeks on average). Full keto-adaptation, where the body has learned to use fat as fuel and your brain has changed glycogen use ketones, can take even months. Your weight may crash or even fluctuate, but the overall trend of your weight should be down. If your weight is stagnating, use some advice in this post.
What is intermittent fasting?
Like fat Fasting (guide is here) intermittent fasting (SI) is a type of dietary approach that is often used to break through stubborn weight loss plateau months duration. You can read more about whether my post here: Complete Guide intermittent fasting
What is the Fat Fast?
This is another kind of fast where you eat about 90% of its calories from fat while maintaining low calorie intake, up from 1000 to 1200 kcal per day. Fasting fat should not last more than a few days. To learn more about fasting fat, take a look at this guide.
What books and resources do you recommend?
Here is a list of books focused on low-carb, Keto and nutrition including cookbooks (paleo my Amazon store). Here is a list of video presentations of useful expert like Dr. Volek, Dr. Phinney, Dr. Lustig and many others. Finally, here is a list of online resources, such as communities, blogs and web sites that I still highly recommend it.
Food and Diet Plans
Where I can find low carb paleo recipes?
I have hundreds of recipes on my blog. If you have any preference or / and any dietary restrictions, simply use use filtering. Even more delicious low carb recipes found in the Applications KetoDiet.
Where I can find a keto diet plans paleo /?
I created several free diet plans that include a diet plan for fat quickly. The e-books as you can get here!
What should I eat?
I have a list of foods suitable for the ketogenic diet that appears in this post: Complete Keto List diet food: what to eat and avoid, and even more here: Practical Guide Keto and Paleo diet for optimum health and Both long-term weight loss include a PDF version!
Can I eat nuts?
Yes you can, in moderation. Nuts are low in net carbohydrates and suitable for the ketogenic diet. Even if the total carbohydrates (instead of net carbs) are counted nuts are rich in insoluble fiber which is not possible no calories and has no effect on blood sugar. The reason why some people do better without nuts and dairy products all fat is that these foods are calorie-dense and easy to overeat not because they are high in carbohydrates. You can read more about Total vs net carbs here.
Can I eat dairy products?
Yes, you can eat dairy products in moderation. Apart from milk, which is a myth that raw milk is high in carbohydrates. Unless you are dairy intolerant or allergic to lactose or casein foods such as cream, butter, yogurt and cheese can be included in your diet.
Can I eat fruit?
Yes, you can eat avocados, coconut and moderate amounts of low carb fruits such as berries. Tomatoes are technically a fruit can also be eaten in moderation.
sweeteners What can I use?
may have sweeteners even in a LCHF diet. Ideally, use erythritol or Stevia. The complete list of sweeteners and adequate to avoid sweeteners, check out my post here: Complete Guide sweeteners
Can I drink coffee, black tea and eating chocolate black? What about caffeine?
In general, you can enjoy these foods in moderation in the keto diet. The effects of caffeine are a matter of dispute. Some dieters say that caffeine Keto them out of ketosis, increases levels of cortisol and prevents keto-adaptation. On the other hand, caffeine can help start fat loss and control your appetite. It is also commonly recommended to drink coffee just before exercise. There is no conclusive evidence of the effects of caffeine, and may well be down to the individual responses – I’ve been drinking coffee for over 15 years and I have no problems with the levels of cortisol and inflammation (CRP). If you drink coffee, you forget to use sugar and milk. Instead, use a little cream and if necessary, sweeteners “zero carbs”.
Can I drink alcohol in the Keto?
Not during the first months. Although pure alcohol does not contain carbohydrates, alcohol consumption weight loss will slow down. Even if there is no sugar, your body can not store as fat alcohol – has to metabolize it. This means that instead of alcohol use body fat. I’ve written more about alcohol in Keto in this post.
fermented foods allowed?
fermented unprocessed foods as sauerkraut, kombucha, kimchi, kefir (milk or coconut) or all raw fat plain yogurt are full of probiotics, vitamins and enzymes. If you eat them on a regular basis, which will help digestion, restore the proper balance of bacteria in the gut and improve immunity in general. Finally, consumption of fermented foods low in carbohydrates will help you lose weight!
Raw, plain, full fat yogurt is one of the most confusing food when it comes to carbohydrates. It is not really necessary to have all the carbohydrate content, such as bacteria in yogurt much of the lactose content eat and thus reducing the amount of carbohydrates in the final product. According to Dr. Jack Goldberg, co-author of the GO-diet, in ideal circumstances, bacterial activity reduces carbohydrate content of about 30%. Such products have to be labeled “contains live cultures” such as Lactobacillus acidophilus, bifidus, or l. casei. Another factor affecting the carbohydrate content if the yogurt is fermented in ideal conditions and for sufficient amount of time. The point is that most commercially available yogurt ferments not long enough and the only carbohydrate content decreases to about 60%. If you leave if longer, fermentation will continue even after the purchase until only 30% of carbohydrates remain. It is not easy to determine the amount of carbohydrates each product has, therefore, all my recipes always use the total amount of carbs when the nutrition facts shown.
fermented liver oil cod (you can get here) is a cold pressed from cod liver oil. It is rich in soluble vitamins like A, D, E and K and omega-3 fatty acids. fat-soluble vitamins are often scarce in modern diets and oil fermented cod liver is one of the best natural sources of these. It is very good for skin health, hormonal balance and mental health. Vitamin D supplements have been reported to impair sleep and cause insomnia, so I never take them before bedtime, but rather with breakfast or lunch.
Why should I soak nuts and seeds?
Soaked nuts have more health benefits than raw nuts. You may want to try before broiling. They are better digested and nutrients are absorbed better. While roasting helps reduce phytic acid inhibitor to delete, soaking nuts beforehand is more effective.
Soaking nuts is simple: Place in a bowl filled with water and leave at room temperature overnight. Drain and spread on a baking sheet lined with parchment paper and place in the oven (130-150 F / 55-65 C) or in a dehydrator for 12-24 hours, stirring occasionally, until completely dry. You can prepare the nuts and have them ready to eat. Store in an airtight container.
What about nitrates in bacon, they are safe?
Bacon has earned a bad reputation in the mainstream media. There are three main reasons: saturated fat, sodium and nitrates. You can read more about this here: 3 reasons why you should not fear Bacon. This does not mean you should eat bacon every day, but as long as your diet is rich in antioxidants, can make bacon in moderation.
Many medical / GPS / dieticians are against low-carb diets, why?
You will surely come across many doctors advise against low-carb diets. There could be many reasons for this. Many doctors lack the training and knowledge when it comes to nutrition. In addition, they have been told the old “low fat truth” and most of them accept without examination of recent research. Most of them are unfamiliar with the low-carb approach and oppose it before they understand. Finally, offer advice that is opposed to the generally accepted guidelines for nutrition is not a popular approach and has a price. Skeptics are often surprised by the patient’s weight loss and general health improved. If your doctor is against a low-carb approach, you should consider finding another.
Unfortunately, there is strong evidence that the previous fraudulent studies lead us to the current situation of what should be a “balanced diet.” This video explains study manipulated known Ancel Keys in the 1950s that formed the basis for the current food guide pyramid.
What are the health benefits of ketogenic diets?
Apart from using ketogenic and other low-carb diets to lose weight, there are several health benefits people have managed to continue this approach. I wrote more about it in this post: Health benefits of low-carb diets. Here are other articles related to this topic:
- Expert Insight: Is a low carb-ketogenic Healthy Diet Very
- Expert Insight: appetite control and caloric intake low carbohydrate ketogenic diets
- Ketogenic Diet and Cancer – Coconut oil or snake oil
Good news !! recently we started cooperating with Dr. fine Eugene and his amazing team. Dr. Fine is the leading expert on the effects of the ketogenic diet on cancer. We have created a special version of our application KetoDiet your computer is using in its current study!
is ketosis dangerous?
No, no clinical evidence to support such a claim. Many confuse ketosis, which is safe, with ketoacidosis, which is an indicator of serious health problems. Note that in the case of ketoacidosis, as in type I diabetics and alcoholics, the level of ketones in the blood is 3-5 times higher than nutritional ketosis. In addition, the glucose level in the case of ketoacidosis is very high. The two are not even comparable.
Are not diets high in unhealthy fats? It is not so much eating fat will make me fat?
Actually, a high fat diet is healthier for you, but only when carbohydrate consumption remains low. In most cases, a diet high in saturated and monounsaturated clean and low in carbohydrates fat increases HDL ( “good”) cholesterol and lowers triglycerides. These two factors are actually the true measure of good heart health. Also, it all depends on what kind of fat you eat – you have to avoid trans fats and processed fats of any kind. You can read more about oils and fats here :. Complete Guide to Fats and Oils in low-carbohydrate ketogenic diet
The fat does not make you fat. This is one of the biggest myths and, unfortunately, many “healthy diets” are based on it. Fat is not fattening unless combined with foods rich in carbohydrates. In the long term, you will realize that eating more fat, adequate protein and less carbohydrates is the best approach to weight control. The consumption of high fat foods will easily satisfy their appetite and hunger not feel like it did for every day of counting calories and low in fat, high carbohydrate diets. This does not mean that you should base your diet solely of sausages and bacon. Ketogenic diets are about adopting a healthier lifestyle, avoiding processed foods and eating clean.
However, there may be cases where people who follow a program of ketogenic diet very low in carbohydrates extremely high cholesterol levels. Although many studies show no correlation between cholesterol and heart disease, some experts say that the very high cholesterol may increase the risk of heart disease. Just because there is no definitive proof, it does not mean eat an unlimited amount of saturated fat is safe for everyone, especially not for those who suffer from hypercholesterolemia.
Although most people will not experience extremely high cholesterol levels, there are some people who do (20-30%). Whether genetic or other factors is still unclear, especially in a low-carb diet. Franziska Spritzler, a dietician specializing in low-carb diets, has a brilliant article on your website and recommend everyone read it. If your cholesterol is too high, coconut oil can be one of the foods that will be limited.
Is it safe to lose weight fast?
First, do not confuse the initial weight reduction due to loss of water with real fat loss. Your body metabolizes fat slowly and needs time to fat (1-2 pounds per week on average) burning. Therefore, it is unlikely any rapid weight loss reflects the real fat loss. It is more likely to be water or muscle tissue. To prevent sure you consume enough nutrients, especially protein. To find your ideal macronutrient intake, try our online calculator Keto, KetoDiet Buddy. As usual, I suggest you opt for “moderate” or “slow” fat loss options.
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