Categories
Ketogenic Diet

Ketogenic Diet: Complete Guide with Example of a Weekly Diet

The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.

In fact, many studies show that this type of diet can help you lose weight and improve your health [ PubMed1 ].

The ketogenic diets may even be beneficial in other situations such as diabetes [ PubMed2 ], cancer [ PubMed3 ], epilepsy [ PubMed4 ] and Alzheimer’s disease [ PubMed5 ].

A Mini “Keto” Guide for You. We have prepared a detailed guide for you, with an example of a ketogenic weekly menu , a list of foods to avoid and one with “keto friendly” foods . Enjoy the reading

What is the ketogenic diet?

Interview with Dr. Mikiko Watanabe , endocrinologist and researcher at Sapienza in Rome.

The ketogenic diet is a diet that drastically reduces the intake of carbohydrates and replaces them with fats (yes you got it, fats! .. but keep reading and you will understand what happens).

This carbohydrate deprivation puts your body into a metabolic state called ketosis . When this happens, your body becomes incredibly efficient at burning fat for energy.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels.

The Different Types of Ketogenic Diets

There are several versions of the ketogenic diet [ PubMed6 ], including:

  • Classic Ketogenic Diet : This is a low-carb, moderate-protein, and high-fat diet. Typically it contains 70% fat , the 20% protein and only 10% of carboidrat i .
  • Cyclical Ketogenic Diet : This diet involves periods of higher carbohydrate replenishment, such as 5 ketogenic days followed by 2 high carbohydrate days.
  • Targeted Ketogenic Diet : This diet allows you to add carbs during workouts.
  • High Protein Ketogenic Diet : This is similar to a classic ketogenic diet, but includes more protein. The ratio is often 60% fat , 35% protein and 5% carbohydrate .

However, only classic, high-protein ketogenic diets have been extensively studied. Cyclical or targeted ketogenic diets are more advanced methods that should be followed exclusively by consulting nutritionists experienced in ketogenic diets, they   are also developed for bodybuilders or athletes.

The information in this article primarily applies to the standard ketogenic diet, although many of the same principles apply to the other versions as well.

There are several versions of the keto diet. The classic keto diet is the most sought after and most recommended.

What is ketosis?

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for cells.

Following a ketogenic diet [ PubMed7 ] is the most effective way to enter ketosis. In general, this involves limiting carbohydrate consumption to around 20-50 grams per day and filling in fats, such as meat, fish, eggs, nuts, and healthy oils.

It is also important to moderate your protein intake . This is because proteins can be converted into glucose when consumed in large quantities, which could slow the transition to ketosis [ PubMed8 ].

Practicing intermittent fasting could also help you get into ketosis faster. There are many different forms of intermittent fasting, but the most common method is to limit food intake to around 8 hours per day and fast for the remaining 16 hours [ PubMed9 ].

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. Changing your diet and practicing intermittent fasting can help you get into ketosis faster.

How to measure the state of ketosis

Ketones are very small molecules that are created in the monster liver from fatty acids. A physiological amount of ketone bodies is always present in our body, but when we run out of carbohydrate reserves the production of ketones increases.

The liver begins to produce large quantities of ketones which, compensating for the absence of sugars, will provide large amounts of energy to the body and brain by drawing from the lipid reserves.

The Signals of your body. Some symptoms will indicate that you have entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

If you are interested in understanding the level of ketosis reached, there are 3 measurement modes available , all of which can be performed either independently or with the help of a nutritionist:

  • 1- Test for ketones through urine: they are simple strips, available in pharmacies, which are used to check the presence of ketones in the urine, they indicate the amount of ketones through a coloring scale; it is the fastest but also the least precise mode ;

  • 2-Ketone test through the breath: it is a simple tool that you will have to blow into. The detector will measure the acetone levels in your breath. It is generally believed to be more reliable than the urine test.

  • 3- Tests that measure ketone levels in the blood: this is the most accurate method to assess your ketosis level. Make a small hole in your finger, just like you want to measure glucose. Clearly these tools, generally used by nutritionists, are slightly more expensive.

Video Interview : Crisitan Disisto, founder of Ketolife, explains in a practical way what are the various ways to measure the level of ketosis reached 

Ketogenic Diet vs Traditional Diets: “Pro”

A ketogenic diet is an effective way to lose weight and reduce risk factors for some diseases better described below.

The ketogenic diet is in some cases even more effective than traditional low-fat diets, as shown in the following graph presented by Brehm BJ et al and published in the published in “The Journal of Clinical endocrinology & Metabolism” [ JCEM1 ]

The results we learn from this graph, extrapolated from a major comparative study between diets, show that ketogenic diets in absolute terms of weight loss may be more effective.

These data have been confirmed by most of the scientific literature that dealt with the comparison [ Pubmed10 , 11 , 12]

The graph above shows the higher performances, but let’s not forget that the majority of doctors and nutritionists, in “normal” health conditions or goals, consider the low-fat diet curve to be more physiological, especially in terms of nutrition education.

Ketogenic Diet vs Traditional Diets: “Cons”

As we have seen, many studies have been carried out in recent years to support the great effectiveness of this slimming methodology.

The downside, however, is given by the few studies aimed at the possible health risks of the ketogenic diet repeated or carried on for prolonged periods. Another neglected aspect is the impact it could have on the microbiota of subjects [ PubMed13] .

It is known, in fact, that various components of the diet exert some effects on the composition of the intestinal microbiome , mainly in relation to obesity and inflammatory states. In general, a Mediterranean diet has a positive effect while a diet rich in proteins seems to have harmful effects due to putrefaction phenomena [ PubMed14 ]

Long-term ketogenic diet. Staying on the keto diet long-term can have some negative effects:

  • low protein content in the blood
  • extra fat in the liver
  • kidney stones
  • deficiencies of micronutrients

A type of drug called a sodium-glucose cotransporter 2 (SGLT2) inhibitor for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this drug should avoid the keto diet ( PubMed 30 , 31 ].

Also not negligible are the most common and relatively minor short-term side effects of the ketogenic diet which include a range of symptoms such as nausea , vomiting , headache , fatigue , dizziness , insomnia , difficulty in tolerating exercise and constipation, sometimes referred to as keto flu.

There are some side effects of the keto diet that you should discuss with your doctor especially if you plan to follow it for the long term.

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar levels, and reduced insulin function.

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome ( PubMed15 , 16 , 17 ).

The interesting data emerging from the aforementioned studies are related to the normalization of blood glucose , reduction of loss and improvement of insulin sensitivity .

An interesting study on 349 diabetic patients

A 2019 study published in Ftontiers in Endocrinology involved as many as 349 people with type 2 diabetes [ PubMed 18 ].

Participants, guided for 2 years , especially with the help of telemedicine, were advised to achieve and support nutritional ketosis   through the following ketogenic diet interventions:

  • Carbohydrates : Sufficient carbohydrate restriction(initially <30g / day, but gradually increased based on personal carbohydrate tolerance and health goals).
  • Protein :Participants’daily protein intakewas initially targeted at a 1.5g kg level of a mid-frame ideal weight body and further customized based on biomarkers.
  • Fat : Participants were instructed to include sufficient dietary fat in their meals to achieve satiety. Food education has directed the consumption of monounsaturated and saturated fats with a sufficient intake of omega-3 and omega-6 polyunsaturated fats.
  • Vitamins and Minerals: Participants were also encouraged to consume sufficient amounts of fluids, vitamins, and minerals including sodium and magnesium, especially if there were any signs of mineral deficiency.

The study found that those who followed the ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period.

There were also  improvements in blood glucose , insulin , HbA1c , blood pressure , triglycerides , liver function and inflammation, and reduced drug dependence .

These long-term benefits were achieved in conjunction with a reduced prevalence of metabolic syndrome and visceral adiposity. There were no adverse effects on bone mineral density.

If you have diabetes or prediabetes, it may be important to consult your endocrinologist to explore the possibility of introducing the ketogenic diet.

Ketogenic diets for epilepsy

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy, especially in children.

Research in this area is prompted by an old observation that the fasting condition prevents the frequency and extent of seizures. This is due to the fact that in fasting the body produces ketone bodies in abundance, and these substances interfere with the activity of certain areas of the brain, in particular by controlling the electrical discharges that are the basis of epilepsy.

The use of a ketogenic diet, therefore, offers the possibility of treating drug-resistant epilepsy with proven efficacy [ PubMed19, 20 ].

For people with difficult-to-treat epilepsy or people who are unsuitable for surgery, a ketogenic diet remains an important option. Diet choice should be made on an individual basis considering the patient’s age, family circumstances, severity and type of epilepsy.

Article : Read the article by Quotidiano Sanità – “ Epilepsy and the ketogenic diet. Attacks reduction up to 85% of cases “

Pediatric and adult neurologists are increasingly able to identify and refer patients appropriate to the ketogenic diet, which is not used only as a last resort.

Ketogenic diets and other pathologies

We know that excess weight loss can have benefits for a wide variety of different health conditions.

To date, numerous studies have been carried out that try to demonstrate the effectiveness of the ketogenic diet for some pathological stages, such as:

  • Heart disease . The ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol levels, blood pressure and blood sugar [ PubMed 20 ].
  • Cancer . The diet is currently being studied as an additional treatment for cancer because it can help slow tumor growth. [ PubMed 21 , 22 , 23 ].
  • Alzheimer’s disease . The keto diet can help reduce the symptoms of Alzheimer’s disease and slow its progression [ PubMed 24 , 25 , 26 ].
  • Parkinson’s disease . Although more research is needed, one study found that diet helped improve symptoms of Parkinson’s disease [ Pubmed 27 , 26 ].
  • Polycystic ovary syndrome . The ketogenic diet may help reduce insulin levels, which may play a key role in polycystic ovary syndrome [ PubMed 28 ]

For these pathologies there is still no unequivocal and convergent scientific evidence. We will update you when there are interesting news from the search.

Ketogenic Diet: Foods to Avoid

On the ketogenic diet, any high-carb food should be limited. Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • sugary foods : soda, fruit juices, smoothies, cakes, ice cream, candy, etc.
  • cereals or starches : products based on wheat, rice, pasta, cereals, etc.
  • fruit : all fruit, except small portions of berries such as strawberries
  • beans or legumes : peas, beans, lentils, chickpeas, etc.
  • root and tuber vegetables : potatoes, sweet potatoes, carrots, parsnips, etc.
  • dietary or low-fat products : low-fat mayonnaise, salad dressings and dressings
  • some condiments or sauces : barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
  • unhealthy fats : processed vegetable oils, mayonnaise, etc.
  • alcohol : beer, wine, spirits, mixed drinks
  • sugar-free diet foods : sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Avoid carbohydrate-based foods such as grains, sugars, legumes, rice, potatoes, candies, juices, and even most fruits.

Ketogenic Diet: Foods to Eat

If you go ketogenic you should base most of your meals on these foods:

  • meat : beef, lamb, chicken, pork, rabbit, turkey, cold cuts, game, etc;
  • seafood;
  • fatty fish : salmon, trout, tuna, mackerel, blue fish, sardines, anchovies;
  • shellfish: shrimp, shrimp, lobster, lobster, crab;
  • eggs;
  • butter and cream;
  • cheeses : aged cheeses, mozzarella, goat cheeses, feta; etc.
  • yogurt: whole, Greek;
  • nuts and seeds : almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • healthy oils : extra virgin olive oil, coconut oil and avocado oil;
  •  avocado : fresh avocado, guacamole;
  • low carb vegetables: green leafy vegetables, cruciferous vegetables, eggplant, broccoli, tomatoes, onions, cauliflower, peppers, cucumber, asparagus, green beans, courgettes, celery, spinach, chard etc.
  • mushrooms ;
  • olives ;
  • low carbohydrate fruit: strawberries, lemons, oranges, grapefruits, mulberries;
  • seasonings : salt, pepper, aromatic herbs and spices;
  • drinks : water, coffee, tea

Base your diet on meat, fish, eggs, butter, nuts, healthy oils, and many low-carb vegetables.

An Example of a Keto Nutrition Program for 1 Week

To help you get started, here’s an example of a ketogenic diet for a week:

Monday

  • breakfast : vegetarian muffins and eggs with tomatoes;
    lunch : chicken salad with olive oil, feta cheese, olives and side salad;
  • dinner : salmon with asparagus cooked in butter;

Tuesday

  • breakfast : egg omelette, tomato, basil and spinach;
  • lunch : almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced ​​strawberries;
  • dinner : cheese tacos with salsa;

Wednesday

  • breakfast : chia pudding with nut milk topped with coconut and blackberries
  • lunch : avocado shrimp salad
  • dinner : pork chops with parmesan, broccoli and salad

Thursday

  • breakfast : omelette with avocado, salsa, peppers, onion and spices
  • lunch : a handful of walnuts and celery sticks with guacamole and salsa
  • dinner : chicken stuffed with pesto and cream cheese and a side of grilled zucchini

Friday

  • breakfast : greek without sugar, whole yogurt with peanut butter, cocoa powder and berries
  • Lunch : Tacos wrap of ground beef lettuce with sliced ​​peppers
  • dinner : loaded cauliflower and mixed vegetables

Saturday

  • breakfast : cream cheese pancakes with blueberries and a side of grilled mushrooms
  • lunch : zucchini and beetroot salad
  • dinner : white fish cooked in coconut oil with kale and toasted pine nuts

Sunday

  • breakfast : fried eggs with and mushrooms
  • Lunch : Low-carb chicken and sesame broccoli
  • dinner : pumpkin spaghetti Bolognese

Always try to rotate vegetables and meat in the long run, as each type provides different nutrients and health benefits.

Aperitifs and “keto” snacks

In case you get hungry between meals, here are some healthy, keto-approved snacks:

  • sushimi;
  • morsels of mozzarella;
  • aged cheeses;
  • a handful of nuts or seeds;
  • olives;
  • one or two hard-boiled or deviled eggs;
  • keto-friendly snack bar;
  • 90% dark chocolate;
  • whole greek yogurt mixed with nut butter and cocoa powder;
  • peppers and guacamole;
  • strawberries and simple ricotta;
  • celery with salsa and guacamole;
  • dried meats;
  • Raw vegetable pinzimonio;

Tips and tricks for those starting the ketogenic diet

While starting the ketogenic diet can be difficult, there are several tips you can use to make it easier.

  • Start by familiarizing yourself with food labels and checking nutrients. In particular, if per 100g of product the carbohydrate content is less than 10g then the food could be for you.
    Obviously consider that the ideal condition for those who carry on a ketogenic diet is to eat foods with zero grams of carbohydrates per 100g of product;
  • plan meals. Being organized and following a meal plan developed by a nutritionist can help you avoid mistakes and save extra time during the week;
  • ketogenic recipes. Many websites, cooking blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you can use to create your own personalized menu;
  • delivery and home delivery. Some meal delivery companies also offer keto-friendly options for a quick and affordable way to enjoy keto meals at home;
  • lunch break . When you’re short on time, you’re at work, conferences you might also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your eating schedule.

Reading food labels, planning meals in advance, and bringing your own food to work for lunch can make sticking to the ketogenic diet much easier.

Tips for eating out and sticking to the ketogenic diet

Often in many restaurants or pubs it is not easy to find “keto friendly” foods.

Order meat or fish dishes and ask to replace high-carb side dishes such as potatoes with extra vegetables.

Egg-based meals are also a great option, like an omelette, hard-boiled eggs, or scrambled eggs.

If you are in the pub, order a burger by the plate. You can also replace the fries with vegetables. You can add avocado, cheese, bacon, or extra eggs.

Instead of dessert, you can ask for a platter of mixed cheeses or even berries with cream.

Keto diet side effects and how to minimize them

Although the ketogenic diet is generally safe for most healthy people, there may be some initial side effects as your body adjusts.

There is some anecdotal evidence of these effects often referred to as keto flu [ PubMed 29 ]. Based on food reports from some, it usually ends within a few days.

Reported keto flu symptoms include:

  • headache;
  • nausea;
  • diarrhea;
  • constipation;
  • He retched;
  • low physical energy;
  • mental fog;
  • sleep problems;
  • feeling faint;
  • increased heart rate;

These symptoms usually peak in the first week and then subside after 4 weeks.

To reduce side effects, you can try a low-carb but regular diet for the first few weeks, then switch to the full-fledged ketogenic diet.

This way your body will learn to burn more fat before completely eliminating carbohydrates.

A ketogenic diet can also change your body’s water and mineral balance, so adding extra salt to your meals or taking mineral supplements can help. Also for this it is necessary to consult an endocrinologist or a nutritionist.

At least in the beginning, it’s important to eat until you are full and avoid limiting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

Many of the side effects of starting a ketogenic diet can be limited. Preparing for the ketogenic diet and taking vitamin and mineral supplements may help.

Frequent questions

Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbohydrates again?

Yes. However, it is important to significantly reduce your carbohydrate intake initially. After a first rigid period it is possible to eat small quantities of carbohydrates sporadically, perhaps on special occasions.

2. Will I lose muscle?

There is a risk of losing some muscle with any diet. However, protein intake and high levels of ketones can help minimize muscle loss, especially if you do sports or fitness constantly [ PubMed 32 , 33 ].

3. Can I build muscle on a ketogenic diet?

Yes, but it may not work as well as with a moderate carbohydrate diet [ PubMed 34 ]. For more details on low-carb or keto diets and physical performance, read this article.

4. How much protein can I eat?

Protein should be moderate, as very high intake can raise insulin levels and lower ketones. About 35% of the total calorie intake is probably the upper limit.

5. What if I am constantly tired, weak or fatigued?

You may not be in full ketosis or are using fats and ketones efficiently. To counter this problem, reduce your carbohydrate intake and revisit the previous points. Supplements such as coconut oil (MCT) or caprylic acid can also help [ PubMed 35, 36 ].

6. My urine smells fruity. Why is this?

Don’t be alarmed. This is simply due to the excretion of the byproducts created during ketosis.

7. My breath stinks. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

8. I felt ketosis was extremely dangerous. It’s true?

People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is usually fine for healthy people. Talk to your nutritionist before starting a new diet.

9. I have digestive problems and diarrhea. What can I do?

This common side effect usually goes away after 3-4 weeks. If it persists, try eating more fiber-rich vegetables [ PubMed 37 ] [ ScienceDirect 1 ]

Conclusions

To date, the specialists in the sector, such as endocrinologists, neurologists, oncologists and general practitioners, prescribe the ketogenic diet for limited periods and especially in selected cases, such as the failure of hypolipidic diets or in the case of particular diseases such as diabetes, epilepsy , cancer, etc.

It is a rather complex dietary regimen where planning and pursuit errors can be paid dearly. For this reason, it is recommended to be followed by nutritionists with specific expertise in the field of ketogenic diets.

  • Ask a nutritionist for advice expert in Low Glycemic Index Diets;
  • Get advice from an endocrinologist expert in diabetology.

The future of ketogenic diets

We know that weight loss always has system-wide benefits. Further comparative studies of efficacy between traditional hypo-lipid diets and hypo-carbohydrate ketogenic diets on the various pathological statuses are therefore desirable.

Future precision medicine studies could allow the identification of specific phenotypes or genotypes that may indicate best practices for the appropriate use of a dietary macronutrient content (both quality and quantity) as a therapy for the prevention or treatment of ‘obesity.

Categories
Ketogenic Diet

Ketogenic diet, what are the side effects?

The ketogenic diet helps you lose weight by burning fat and also providing health benefits. However, it is not for everyone, it must be performed under strict medical supervision and has side effects .

What is the ketogenic diet

It is a very low carbohydrate and high fat diet. Despite this, it is perfect for burning the accumulated fat. This happens because it changes the metabolism bringing it into a state of ketosis. As is well known, the body needs a lot of energy to function well and fuel ( calories) is taken from carbohydrates. If these are removed from the diet, the liver begins to produce glucose to make up for this energy deficiency, but the quantities soon prove insufficient and so the human body starts physiologically to assimilate the necessary energy from fats by burning them, or by developing the bodies. ketones (hence ketosis and the name ketogenic diet). In the long term, all the accumulated fat is consumed and weight is lost. However, it is forbidden to go overboard even with a single meal of carbohydrates because in this way ketosis is interrupted and you have to start over. At the same time, attention must be paid to the type of fats that are consumed in the diet so that they do not cause a negative effect on health.

Ketogenic diet and side effects, the keto flu

When starting the diet, real carbohydrate withdrawal symptoms can occur , very similar to those of a flu syndrome. It all depends on the body’s readjustment to the new diet: ketone bodies are expelled through the kidneys with a more frequent urination process and deficient carbohydrates cause a decrease in insulin circulating in the blood, as well as an increase in sodium, potassium and water. which will always be released in the urine. This easily leads to dehydration, not to mention that insulin is also responsible for transporting glucose to the brain. Hence the side effects defined as “keto flu” which occurs in the period in which the metabolism starts in the state of ketosis (usually 2-4 days). These are:

  • Sense of fatigue
  • Fatigue
  • Insomnia
  • Nausea and vomit
  • Headache
  • Dizziness
  • Confusional state / difficulty with attention and concentration
  • Constipation
  • Dizziness

Less commonly, however, the following disorders may develop:

  • Halitosis
  • Muscle cramps
  • Diarrhea
  • General weakness
  • Skin rashes
  • Decreased libido

However, all these symptoms tend to disappear within a week of starting the diet at the latest, when the organism has entered fully into ketosis. Since most of these side effects are attributable to dehydration and an electrolyte imbalance, drinking more water or taking minerals can often help. Always talk to your

Categories
Ketogenic Diet

WHAT IS THE 21 DAY KETOGENIC DIET?

21-day ketogenic diet: menu2 What is the 21 Day Ketogenic Diet?3 Why is it called the ketogenic diet?

3.1 What you eat on the ketogenic diet

3.2 Foods allowed in the ketogenic diet: what you can eat

3.3 Foods that must be excluded from the ketogenic die

t4 Advantages and Disadvantages of the Ketogenic Diet

4.1 Advantages

4.2 Disadvantages

5 Ketogenic diet in menopause

6 What are the supplements for the ketogenic diet

7 Ketogenic Diet How Much Do You Lose?

8 Maintenance after a ketogenic diet

9 Ketogenic Diet forum

21-day ketogenic diet: menu

The ketogenic diet is a nutritional strategy that is based on a particular dietary approach. Let’s see what it is, how it works and what is the maintenance program to follow after losing some kilos. Here’s everything you need to know about the ketogenic diet.

What is the 21 day ketogenic diet?

The 21-day ketogenic diet is known to be a contest or rather a nutritional strategy – as the professionals call it – which is mainly based on the reduction of all types of carbohydrates . What does carbohydrate deprivation lead to? The body is forced to produce glucose autonomously: so as to increase energy consumption and the consequent reduction of the fat that is inside the adipose tissue.

Very interesting is reading the book 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer which explains this food strategy in great detail. Which menu is recommended for the ketogenic diet – together with exercises aimed at muscle development and maintenance.

Why is it called the ketogenic diet?

According to the insights, the name was given to it precisely because it produces ketone bodies. Metabolic residues for the production of energy by exploiting the fat of adipose tissue.

The increase in the production of ketone bodies is fundamental to this dietary strategy. Ketone bodies reach a higher level of concentration than under normal conditions. In fact, production is normally minimal and is disposed of through pulmonary ventilation or urine during the day.

To this process is also added the role of motor activity – which can go to work in a negative or positive way, depending on the subject. When ketone bodies have a slimming effect, it means that the procedure is correct, in other cases there may be side effects to be evaluated immediately with your trusted professional doctor.

Before proceeding to adopt a ketogenic diet, or the 21 day diet , consult a dietician or nutrition specialist.

What is eaten on the ketogenic diet

But what do you eat on the ketogenic diet and what are the basic rules for losing weight? First of all, there is a nutritional scheme to keep in mind:

  • Low calorie low calorie diet
  • Low carbohydrate diet
  • High protein diet
  • High-lipid diet

Translating and clarifying the most important aspect of this food strategy, the foods that are recommended by the experts are all those that do not have carbohydrates. Going to limit even those foods that contain a minimum amount.

Foods allowed in the ketogenic diet: what you can eat

  • Fish
  • Meat
  • Eggs
  • Cheeses of various kinds
  • Extra virgin olive oil for dressing
  • Seasoning fats
  • Vegetables of various kinds
  • Avocado
ketogenic diet steak meat

Foods that must be excluded from the ketogenic diet

  • Pasta
  • Cereals
  • Potatoes (also its derivatives or similar)
  • legumes
  • Fruit
  • Desserts
  • Sugary drinks
  • Beer
  • White and red wine

The carbohydrate intake must therefore be less than 50 grams per day with a subdivision of 3 portions of 20 grams for each dish. For those who want to follow the ketogenic diet in detail, the table that is recommended by medical professionals has a breakdown as follows:

  • 25% protein
  • 70% fat
  • 10% carbohydrates

Advantages and disadvantages of the ketogenic diet

Once we have seen the foods recommended for a correct ketogenic diet , let’s try to understand its functional mechanism. This diet is based on the reduction of all calories and carbohydrates, associated with the increase of proteins and fats to be exploited for energy.

The process results in weight loss with the consumption of fats and the production of ketone bodies, kept in check, moderating the feeling of hunger during the day.

This food strategy is complex and is based on a series of choices that should not be underestimated. Precisely for this reason there are different types of ketogenic diet that are implemented according to the needs of the individual patient. Its application must always be followed by a professional doctor (always avoid doing it yourself!).

It is good to highlight the fact that there is no uniform ketogenic diet for all stakeholders, although there are points that are the same for everyone – with a different development that is evaluated at the time of application.

As with all diets and eating strategies, there are advantages and disadvantages. Which ones are they?

Advantages

  • Reducing total calories facilitates controlled weight loss
  • Optimal maintenance of blood sugar and insulin levels
  • Ingested fats do not accumulate, but are used for energy
  • Energy is best used throughout the day, without any waste

Disadvantages

  • An increase in diuresis can be found due to the elimination of waste and ketone bodies
  • An increase in dehydration may be found
  • After 3 days of starting this diet, there may be cases of headache, light nausea, fatigue, irritability.

Finally, it is not recommended for people suffering from diabetes or who have a high rate of malnutrition.

Ketogenic diet in menopause

Is the ketogenic diet good even in menopause ? According to leading gynecologists and medical professionals, weight gain is one of the major ailments during this phase of a woman’s life. For this reason, the ketogenic diet under strict medical supervision is very effective.

It allows to obtain a concrete result in a few weeks, precisely because – as already mentioned – fats and proteins are satiating and are used to develop the body’s energy. Among the disadvantages of the ketogenic diet in menopause is the high protein intake that could lead to kidney and liver fatigue, with some side effects that vary depending on the subject.

By following the instructions of your doctor you can then opt for all foods that are rich in phytoestrogens such as flax seeds, sunflower seeds, soy and even beans. An excellent intake of Parmesan cheese, as well as light cheese or yogurt for the calcium content, in addition to the egg yolk – almonds and walnuts.

What are the supplements for the ketogenic diet

During the course of the 21-day ketogenic diet it is also recommended to include the intake of supplements.

The useful ketogenic diet supplements are all those that can cover the daily requirement of vitamins and salt, to avoid dehydration. Many people who have opted for this food strategy tend to bring vitamins and minerals only with vegetables, but unfortunately it is not enough. Why? Vegetables certainly have a good supply of these essential components with added fiber. But eating too much vegetables risks leading the body to partial absorption of nutrients.

The supplements ketogenic diet are therefore fundamental, but you can not have a precise dosage, considering the many products there are on the market. What professionals in the sector indicate is a maximum dosage that varies between 50% and 80% according to your needs, to be evaluated with your doctor. Opt for supplements that have potassium citrate – magnesium citrate and sodium citrate content, or are bicarbonates.

How much ketogenic diet is lost?

The ketogenic diet, when applied correctly, can make you lose up to 3 kilos in a week, due to the lower – or almost zero – intake of carbohydrates. It is a food strategy lasting 21 days that is based precisely on the principle of fast but controlled weight loss.

To go back to talking about what you eat during the ketogenic diet, there are several examples of weekly menus that can be customized by the dietician according to the needs of the subject.

Maintenance after a ketogenic diet

There are many subjects who today are getting closer and closer to this dietary strategy to lose weight. But what happens next and is it possible to keep the result achieved?

The ketogenic diet before and after has an excellent final result, but many are wondering how to avoid the YO YO effect or in any case not return to regain those extra pounds, which had been lost. The ultimate goal of a combined maintenance diet is just that, considering the low calorie and carbohydrate intake of this diet.

Some studies have described this strategy for its success in treating people with severe obesity. The researchers concluded that weight loss on this short-term diet is more than 5% of base weight . Not only that, maintenance is possible by instructing all the subjects who have carried out the diet with a slow and gradual reintegration of carbohydrates.

Ketogenic diet forum

Being a challenge even before a food strategy, for those who want it, the twenty-one day ketogenic diet is nice that it is also a shared experience. Not only for the results of the before and after, but also for the advice that can be given on the forums and groups on how to approach it and live it.

Categories
Ketogenic Diet

21 DAY KETOGENIC DIET TO LOSE WEIGHT IN 3 WEEKS

High in fat and low in carbohydrates, this diet has been used for nearly 100 years to successfully treat epilepsy and recently for Alzheimer’s and Parkinson’s, as well as diabetes and cancer.

The 21-day ketogenic diet to lose weight in 3 weeks without carbohydrates or proteins is a weight loss diet that can make very obese people lose weight , or more precisely, excess body fat. Conceived by nutritionist Marco Broges , this diet is not only the best weight loss diet , but also an effective lifestyle for staying healthy . Excessive consumption of carbohydrates (bread, pasta, cereals, rice, potatoes), or the Western diet and sedentary lifestyle, causes obesity, inflammation and disease. Ketogenic Diet 21 Days How Much Do You Lose ?

What is a ketogenic diet and how does it work?

What is a ketogenic diet and how does it work?

To function, the body has three types of food fuels: carbohydrates, fats and proteins. The 21-day ketogenic diet is a diet in which carbohydrate intake (our body’s number one energy source) and protein intake are greatly reduced while fat provides most of the daily calorie intake. When carbohydrates are in very small quantities, the liver starts producing ketone bodies from dietary fat or body fat stores. 

The body is said to be in “ketosis” : it turns into a machine to “burn” fat. Limiting carbohydrates and proteins would lead to an increase in ketone bodies (primary source of energy) and a reduction in blood sugar , i.e. ketosis . Ketone bodies are a byproduct of fat burning and become the main source of energy for most of our cells. 

Wilder Classic Ketogenic Diet

In the diet developed by Wilder (the so-called ” classic ketogenic diet “), 90% of the calories come from fat, 6% from protein and 4% from carbohydrates. It was developed in 1924 for the treatment of refractory epilepsy in children who, with fasting, relieved seizures thanks to diet-induced ketone bodies.

21-day ketogenic diet to lose weight in 3 weeks without carbohydrates or proteins

The 21-day ketogenic diet to lose weight in 3 weeks without carbohydrates or proteins is not very restrictive or difficult to follow. The diet is based on a drastic reduction in the intake of carbohydrates (no more than 50 grams per day for an adult) in favor of a massive intake of fat (from 70 to 90% of the total energy intake), with an intake protein which remains at 15-20% of the intake. By following the 21-day ketogenic diet and replacing carbohydrates with healthy fats, the primary source of energy, glucose, is completely excluded.

Which foods can you eat and which ones to eliminate.

The 21-day ketogenic diet allows us to lose a lot of weight, up to 10 kg, and to train for long periods with almost no carbohydrates, with much lower insulin levels. Since the diet is based on an increase in fat intake, it is extremely important to choose only the healthy ones. 

The ketogenic diet is based on fat, so fat is probably the simplest item on the shopping list . L ‘ olive oil is a good choice for salads and steaming , while coconut oil is great for cooking and seasoning with cooking traditional method.

Ketogenic diet 21 days how much do you lose ? To properly follow the 21-day ketogenic diet, you must start by eliminating simple sugars and refined baked goods (sweets, cakes), but you can still eat starchy vegetables such as potatoes and some cereals.

Cereal-based foods (bread, pasta, rice), prepared dishes, milk (rich in lactose, which is a carbohydrate) are prohibited . Some fruits and vegetables, too rich in carbohydrates (a banana provides about 30 grams of carbohydrates out of the 50 required), as well as legumes. 

You must prefer all foods rich in fats and proteins such as vegetable oils, butter, eggs, meat, fatty fish, avocado, coconut or oleaginous nuts (almonds, hazelnuts, walnuts…). 

Foods to avoid

  • All foods rich in carbohydrates and sugars. Sweets, fruit juices.
  • Sugar-free diet foods.
  • Processed foods, sauces.
  • Cereals, pasta, legumes, root vegetables, potatoes, fruit, alcohol.

What to eat

  • Red and white meats, bacon, salmon, mackerel, trout, eggs, fatty cheeses, butter.
  • Seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, macadamia nuts. In particular, pistachios are an excellent source of mono and polyunsaturated fats and are highly saturated with vegetable proteins and precious fibers.
  • Healthy oils: extra virgin olive oil, non-hydrogenated coconut fat, avocado oil, coconut butter.
  • Low-carb vegetables: Avocados, green onions, tomatoes, onions, peppers, olives, coconuts, asparagus, broccoli, spinach, kale, lettuce.

What is the 21 day ketogenic diet good for?

With the 21 day ketogenic diet you will most likely find that you are less hungry but more energy for daily activities and workouts. Since this type of diet changes the balance of water, vitamins and minerals in your body, it is very important to supplement them with dietary supplements such as Calcium Citrate to prevent kidney stones. However, there are essential amino acids and fats, so proteins and fats that cannot be excluded from our diet.

Categories
Ketogenic Diet

KETOGENIC DIET: EXAMPLES AND WHY TO FOLLOW IT

In this article we will present 6 examples of the ketogenic diet showing how there are different approaches to this system based on the expected results.

That’s right: there is not a single way to undertake a keto regimen , but several ways to live it. That is why it would be more correct to speak of it in the plural.

Depending on the needs, in fact, the portions, the nutritional contributions, the products for integration and motor activity change completely. It is advisable to evaluate these indications with the support of professional figures competent in nutritional matters.IN THIS ARTICLE YOU WILL FIND:

  • → Examples of a ketogenic diet: the 6 different types
  • → Ketogenic diet example 1: the SKD or standard
  • → Ketogenic diet example 2: the MCT of macronutrients
  • → Ketogenic diet example 3: the CKD or cyclical of bodybuilders
  • → Ketogenic diet example 4: LGIT for metabolic pathologies
  • → Ketogenic diet example 5: for purification purposes
  • → Ketogenic diet example 6: the 10g dima method, weight loss in critical areas
  • → Sources and references

EXAMPLES OF A KETOGENIC DIET: WHY THERE ARE DIFFERENT TYPES

The variants of the ketogenic diet differ according to the goal: there are those who want to lose weight quickly, others want to deeply purify themselves or improve their physical performance as in the case of body builders.

Before going into the most common examples of the ketogenic diet , let’s remember that they all have two essential characteristics in common:

  • carbohydrate reduction <50g per day
  • adequate intake of protein

The ketogenic diets are defined as such because they represent a dietary regimen capable of inducing and maintaining the state of ketosis, which is a metabolic condition in which ketone bodies are used as an energy source.
The main examples of a ketogenic diet are six:

  • SKD or the standard keto,
  • MCT or the broken down macronutrients,
  • Cyclical or diet of body builders,
  • LGIT for the improvement of haematological parameters,
  • Purifying to detoxify the body,
  • Fast weight loss for weight loss in critical areas

KETOGENIC DIET EXAMPLES: THE SKD OR STANDARD

It is the traditional ketogenic diet , in which carbohydrates are kept low, proteins are medium-low and fats are medium-high. SKD is particularly suitable for controlling blood sugar and heart health, which is why it is prescribed primarily for therapeutic purposes.

BREAKFAST

To start with the right energy, it is advisable to prefer salty dishes. For example scrambled eggs, salmon and cheese rolls or avocado. In this way the body will have the correct supply of the nutrients it needs, keeping the organism in balance.

If you feel the need for sugar, you can opt for coconut oil, especially if it is virgin, organic and cold pressed.

SNACK

If you get hungry in the middle of the morning or during the afternoon, you can use a handful of oily nuts.
Cheese, in moderate quantities, is also an excellent snack; as well as a piece of avocado.
Do you fancy a sweet treat?
A yogurt is fine.

LUNCH DINNER

Lunch and dinner, within a ketogenic regimen, are similar and interchangeable.
Each meal must be protein based and therefore consist of about 200 grams of foods such as cheese, meat and fish.
Vegetables are always well seen as well as fruit, if not sugary.

“We can distinguish 6 different examples of a ketogenic diet based on the main effects

  • SKD or the standard keto,
  • MCT or the broken down macronutrients,
  • Cyclical or diet of body builders,
  • LGIT for the improvement of haematological parameters,
  • Purifying to detoxify the body,
  • Fast weight loss for weight loss in critical areas

KETOGENIC DIET EXAMPLES: MCT

The MCT diet is similar to the standard ketogenic diet in macronutrient breakdown. What changes is the replacement of long-chain fatty acids (LCTs) with medium-chain triglycerides (MCTs). The latter are mostly present in milk and its derivatives as well as in coconut and it is also possible to resort to supplements to enhance their action.

How exactly to follow an MCT? This regimen doesn’t differ much from the so-called traditional ketogenic diet, but here’s an example of a typical day.

BREAKFAST

  • Sugar-free infusion with a fruit, such as a baked apple rather than plain or in the form of a mousse. Or ketogenic bread with lean sliced

LUNCH

  • Two eggs with pan-fried or baked vegetables seasoned with extra virgin olive oil

DINNER

  • Winter vegetable soup

KETOGENIC DIET EXAMPLES: CYCLICAL (OR CKD)

The cyclical ketogenic diet (or CKD) is a favorite of bodybuilders, not so much to gain mass but to force the body to burn fat during the low-carb days and support the intensity of physical activity by replenishing glycogen stores during the days rich in carbohydrates.

During CKD, in fact, it is possible to carry out both aerobic and anaerobic activities: it is important to underline that it is preferable to observe this regime for a limited and not prolonged period of time.

If you are an athlete and want to embark on the ketogenic diet , here are some examples of a typical day to improve your performance.

DAY 1 – WITH WORKOUT

BREAKFAST

  • One 300ml cup of semi-skimmed milk
  • A slice of rye or buckwheat bread with 30 grams of lean sliced

SNACK

  • A handful of dried fruit

LUNCH

  • Fresh cheese such as ricotta (300gr)
  • 200g of vegetables dressed with extra virgin olive oil
  • a fruit

DAY 1 – WITHOUT TRAINING

BREAKFAST

  • One 300ml cup of semi-skimmed milk
  • A slice of rye or buckwheat bread with 30 grams of turkey breast

SNACK

  • A handful of dried fruit

LUNCH

  • Lean grilled meat (about 400 gr)
  • Vegetables (spinach, fennel, chard) dressed with extra virgin olive oil
  • A fruit

SNACK

  • Yogurt

DINNER

  • Baked fish (about 400 gr)
  • Steamed vegetables (about 300 g) seasoned with extra virgin olive oil

“The specialist knows how to recommend the best meal plan based on the individual’s state of health.”


VARIANT DAY 1 – WITHOUT TRAINING

SNACK

  • a skimmed yogurt or a Dimabar bar or protein pancakes with Dima 10G

DINNER

  • steamed fish (400 gr)
  • steamed vegetables (300 gr) dressed with extra virgin olive oil
  • a fruit (100 gr)

This diet is recommended for power sports. 
In this case, the examples to improve the ketogenic diet are numerous and studies on the subject confirm the positive effects on athletes who practice these disciplines.

The ketogenic diet, on the other hand, is absolutely not recommended for athletes involved in endurance sports, therefore endurance.
The main source of energy is glycogen, therefore other regimens to support one’s lifestyle are preferable.


KETOGENIC DIET EXAMPLES: LGIT

This approach is especially indicated in metabolic pathologies, for which weight loss and the improvement of some haematological parameters are desired. 

Compared to the other variants, LGIT allows for a higher intake of carbohydrates, as meals are based on portion sizes, allowing more flexibility.

Here is an example of a day for a balanced LGIT. As always, we suggest that you contact your specialist for the portions and foods that are right for you.

BREAKFAST

  • vegetable milk pudding with coconut flakes and red fruits

SNACK

  • a handful of dried fruit and a sugar-free lemonade

LUNCH

  • salad with shrimp and avocado

DINNER

  • grilled meat with green leafy vegetables

THE KETOGENIC DIET FOR PURIFICATION PURPOSES

The ketogenic diet is perfect for weight loss and purification at its best. When you want to reduce the weight on the scale, the swing of the kilos is not the only factor to observe. It is in fact necessary to pay attention to all the useful aspects to reach the final goal safely and enjoying the path.

Here, among the important elements that characterize the ketogenic diet, is the improvement of physical and mental performance thanks to the action of ketones, which act as fuel for the body.


A typical day with ketogenic for purification purposes:

BREAKFAST

  • full-fat yogurt with peanut butter, cocoa powder and berries

SNACK

  • strawberry mousse

LUNCH

  • “Green tacos” with lettuce, ground beef, sliced ​​peppers and mayonnaise

SNACK

  • lime, apple and carrot juicer

DINNER

  • baked cauliflower with grated cheese and mixed greens

In the state of ketosis it is easier to purify by enhancing the normal hormonal, diuretic and functional activities.

All this can also be facilitated thanks to the active ingredient of detox extracts (such as keto-diet.fit Drenaco ), which also contribute to improving the state of general well-being.


These supplements also facilitate hydration of the body, before, during and after the diet.


THE KETOGENIC DIET AND FAST WEIGHT LOSS: THE DIMA METHOD

The last relevant aspect when it comes to the ketogenic diet is that of rapid weight loss.
Last yes, but not least.
That’s why keto-diet.fit has developed the Dima method, specifically designed to quickly lose weight in difficult areas such as the face, hips and thighs.

Each person has a specific conformation but thanks to this approach it is possible to refine their traits and the most critical points.
Through the four phases of the Dima method, the body is able to tone up, eliminating extra centimeters and pounds, maximizing the benefits of ketosis.

How the Dima Method works and with which keto products


How to lose weight with taste during the ketogenic diet?
Here is an example of a ketogenic weekly menu with which to optimize the management of macronutrients, stabilize the glycemic rate and the loss of body fat, avoiding the dreaded yo-yo effect.

BREAKFAST :

  • 2 scoops of protein (template) dissolved in 200ml of water (or in 200ml of skimmed fat milk or in white Greek yogurt) + bitter coffee (or bitter tea);

LUNCH :

  • 2 scoops of protein (template) in the water;

SNACK :

  • fennel or pure licorice or 10g template (only one measuring cup);

DINNER :

  • chicken legs and artichokes (or sea bass and chard or two eggs and broccoli from Bari or steak and green salad).
Categories
Ketogenic Diet

KETOGENIC DIET: HOW TO LOSE WEIGHT IN 10-21 DAYS

The 21-day ketogenic diet , which someone on the web calls the ketogenic diet (which means nothing) or the chitogenic diet, or less erroneously the keto-diet, the keto diet, or the ketone diet – is a carbohydrate deprivation diet. , which has extraordinary deflating and detoxifying effects, if carried out correctly. This article is the pillar of what we do: it contains a specific and complete guide to a keto path with which it is really possible to lose weight in 10 – 21 days .IN THIS ARTICLE YOU WILL FIND:

  • → What is the ketogenic diet in a nutshell
  • → The ketogenic diet: scientific approach (by the Federico II University of Naples)
  • → Indications and Contraindications of the Ketogenic Diet
  • → Evidence in support of the Ketogenic Diet (by the Federico II University of Naples)
  • → Foods recommended for the ketogenic diet 
  • → Foods to be excluded in order to go into ketosis
  • → Daily schedule of ketogenic diet with protein supplement (template)
  • → Progressive carbohydrate replenishment diet (post-cycle)
  • → The phases of the ketogenic diet
  • → The use of supplements to accelerate weight loss (DIMA 10G)
  • → Frequently asked questions about the ketogenic diet

How does ketosis work? How long does it take to induce it and what are the contraindications? We explain everything in this keto superguide in collaboration with the Faculty of Pharmacy of the Federico II University of Naples.


WHAT IS THE KETOGEN DIET AND HOW DOES IT MAKE YOU LOSE WEIGHT IN 10 – 21 DAYS

The ketogenic diet,  also known as the 21 day diet, is an almost carbohydrate-free diet (intake below 5%) that triggers the so-called ketosis . It is a particular metabolic state in which the body, not having carbohydrates available, is forced to  burn fat for energy production. Doing so accelerates weight loss in no time.

During a ketogenic diet it is necessary  to drastically reduce the intake of carbohydrates , almost to the point of elimination (less than 5%); on the contrary, fat intake is abundantly preferred. In the field of nutrition, this translates into some specific types of foods.


THE KETOGENIC DIET: A SCIENTIFIC APPROACH

(by the Faculty of Pharmacy, Federico II University of Naples )

The ketogenic diet is a dietary regimen in which a drastic reduction of carbohydrates is implemented, in favor of proteins and fats. This operation induces in the body the formation of acid substances called ketone bodies, such as beta-hydroxybutyrate, acetacetic acid and acetone. The production of ketone bodies occurs physiologically under conditions, for example, of fasting.

In fact, cells normally need glucose for their regular functions, but, if the supply of the latter is reduced to excessively low levels, they will begin to activate compensation mechanisms, with reduction of insulin and activation of catabolic processes.


“Typically ketosis is reached after a couple of days with a daily amount of carbohydrates of about 20-50 grams.””The production of ketone bodies occurs physiologically under conditions, for example, of fasting.”


After a couple of days of fasting, in fact, there is a depletion of glycogen stores with consequential stimulation of gluconeogenesis and ketogenesis, which will lead to the formation of ketone bodies that can be used by the brain.

Therefore, the cells, particularly the nerve cells, will use these substances as a primary source of energy. This metabolic state is referred to as “nutritional ketosis”, and is considered a fairly safe state, as ketone bodies are produced in small concentrations without significant changes in blood pH.

Ketoacidosis differs greatly, a life-threatening condition in which ketone bodies are produced in extremely higher concentrations, altering the pH of the blood and thus causing acidosis.

Ketosis is typically reached after a couple of days with a daily amount of carbohydrates of around 20-50 grams , but these amounts can vary on an individual basis.


FOR WHOM IS THE KETOGENIC DIET INDICATED

  • Severe or complicated obesity (hypertension, type 2 diabetes, dyslipidemia, OSAS, metabolic syndrome, osteopathies or severe arthropathies)
  • Severe obesity with indication for bariatric surgery (in the pre-operative period)
  • Patients with rapid weight loss indications for severe comorbidities
  • Non-alcoholic fatty liver disease (NAFLD)
  • Drug-resistant epilepsy.

COUNTER-INDICATIONS OF KETOGENIC

  • Pregnancy and breastfeeding
  • History of psychic and behavioral disorders, alcohol and other substance abuse
  • Hepatic or renal insufficiency
  • Type 1 diabetes
  • Porphyria, unstable angina, recent AMI.

EVIDENCE SUPPORTING THE KETOGENIC DIET

(by the Faculty of Pharmacy, Federico II University of Naples )

Carbohydrates currently account for about 55% of the typical diet, but a high sugar intake is known to be associated with an increase in the prevalence of obesity and metabolic syndrome, as well as an increased risk of developing diabetes mellitus. Recent studies in the literature have compared the long-term effects of dietary interventions on weight loss, showing no valid evidence to recommend low-fat diets. In fact, low-carb diets have been shown to achieve significantly greater weight losscompared to the former. In addition, people on a ketogenic diet initially experience rapid weight loss of up to 5 kg in 2 weeks or less, which is why we often hear about the “10 or 21 day diet”.

This dietary regime also has a diuretic effect, reducing the sense of hunger and it is finally interesting to note how it often leads to savings in the use of muscle protein mass for energy purposes.


KETOGEN DIET WHAT TO EAT

  • Fish , preferably wild (anchovies, swordfish, squid, octopus, cuttlefish, sea bream, sea bass, shrimp, cod, salmon);
  •  Quality meat (chicken, veal, turkey, rabbit, beef);
  • Eggs , prepared in any way;
  • Vegetables  in green and leafy vegetables (asparagus, mushrooms, cabbage, cabbage, chicory, spinach, zucchini, fennel, cucumber, eggplant, artichokes);
  • Fatty cheese and dairy products;
  • Sliced ;
  • Liquids : still water, sugar-free coffee and herbal teas, broth;
  • Snacks : fennel, pure licorice, take dima10g as a snack (in this case dose from one scoop)
  • Dressing : 30ml of oil daily, salt without exceeding, apple vinegar (but not white / balsamic vinegar).

Discover DIMA10G natural protein supplement to be used in association with the ketogenic diet


“Main foods: fish, meat and vegetables.”


There is also a group of foods to be consumed only  in moderation:

  • Certain vegetables (tomatoes, peppers, garlic, onion, eggplant);
  • Some fruits (mainly red ones and lemon), to be taken at most 3 times a week;
  • Rye bread;
  • Dried fruits, walnuts, almonds;
  • Some drinks like tea and coffee.

FOODS TO AVOID TO INDUCE KETOSIS

On the other hand, there are several foods that cannot find any space in the ketogenic diet, therefore to  be avoided completely:

  • Bread, pizza, pasta, rice, corn, barley and all other products made from wheat flour or cereals;
  • Potatoes;
  • Legumes;
  • Sugar of all kinds;
  • Foods containing sugar and added sugar (also avoid sugar-free candies);
  • Sugary drinks, fruit juices, beer, alcoholic beverages.

KETOGENIC DIET WEEKLY SCHEME (TEMPLATE METHOD)

Here is a daily ketogenic diet menu to follow with a protein supplement (such as the 10g template). The cycle should last 10 to 21 days .

  • Breakfast : 2 scoops of protein (template) dissolved in 200ml of water (or in 200ml of skimmed fat free milk or in white Greek yogurt) + bitter coffee (or bitter tea);
  • Lunch : 2 scoops of protein (template) in the water;
  • Snack : fennel or pure licorice or 10g template (one measuring cup);
  • Dinner : chicken legs and artichokes (or sea bass and chard or two eggs and broccoli from Bari or steak and green salad).

Take a draining in 2LT of water and max 2 tablespoons of oil, all green vegetables are allowed



PROGRESSIVE REINTEGRATION DIET (POST-CYCLE)

[FIRST REINTEGRATION]

Below is an example of a food menu to be applied as the first reintegration for 15 days, or after completing the first ketogenic cycle.

  • Breakfast : 200 ml of unsweetened skimmed milk, or low-fat yogurt, or orange juice;
  • Mid-morning snack : 1 low-fat yogurt;
  • Lunch : 50 / 70g of spelled or brown rice with vegetables 1 portion of vegetables at will
  • Snack : 1 protein bar (such as Dimabar )
  • Dinner : 200/300 g of roasted eggplant or zucchini white meat.

[REINFORCEMENT OF STABILIZATION]

Below is an example of a food day to be applied as stabilization for 15 days, i.e. after several completed ketogenic cycles and in anticipation of a longer stabilization before following others.

  • Breakfast : 200 ml of skimmed milk, or 200 g yogurt, orange juice;
  • Mid-morning snack : 200g of fruit;
  • Lunch : 100g of bresaola 50g of wholemeal cream 200g of vegetables;
  • Snack : protein snack bar (Dimabar);
  • Dinner : 200 / 300g of roasted lean meat 200 / 300g of roasted mushrooms

[CARB III REINTEGRATION]

Here is an example of a food day of about 1300 kcal based on a ketogenic regime, recommended for 7 days after a stabilization phase and in anticipation of a resumption of the ketogenic cycle:

  • Breakfast : 1 jar of white Greek yogurt (125 g) + 50 g of raw ham with 1 slice of rye bread;
  • Mid-morning snack : dried fruit 30 g;
  • Lunch : fish or lean meat (200 g) with vegetable garnish (150 g) dressed with extra virgin olive oil (15 g) + 30g wholemeal bread
  • Snack : fennel or pure licorice or 10g template (one measuring cup);
  • Dinner : 2 egg omelette + vegetable side dish (150 g) + extra virgin olive oil 15 g + a small fruit.

THE PHASES OF THE KETOGENIC DIET

We can simplify the ketogenic diet into 4 main steps:

  • carbohydrate deprivation
  • onset of ketosis
  • acceleration of weight loss and production of ketone bodies
  • elimination of ketone bodies through diuresis  

In phase 1) carbohydrate deprivation is initiated by following the above mentioned diet.

The diet (also facilitated by the use of supplements, see below) will induce the body to a state of ketosis in the first 3-4 days (phase 2) . During this period the body is stressed and there may be a  loss of energy ,  fatigue  and  exhaustion . If this occurs, it is advisable to remain under the supervision of your doctor and nutritionist, in order to be able to take advantage of an  energetic vitamin complex.

Phase 3) At this point comes the beauty: the body is burning fat as a source of energy and in this way we are witnessing an acceleration of the slimming process , which involves critical points, such as the belly, thighs, arms and hips (step 3). The output of ketosis is the production of ketone bodies, which must be biodegraded by the body. 

In phase 4) we have the elimination of ketone bodies through the urine. It is advisable from the beginning of the diet to use a specific draining supplement.


“At this point comes the beauty: the body is burning fat as a source of energy.”

“The slimming process accelerates by involving critical points, such as the stomach, thighs, arms and hips (phase 3)”



ACCELERATE THE SLIMMING ACTION WITH THE USE OF SUPPLEMENTS

It is possible (and is often recommended) to maximize the effects of the ketogenic diet, alongside protein supplements that help the body trigger and enhance ketosis.  

There are several products on the market with these characteristics, but we recommend DIMA10G , because it is a gluten free protein supplement, 100% natural and with a balanced formulation that in combination with the ketogenic diet allows you to lose weight in just ten days.

Dima 10g is available on this site in single pack (costs € 37.00) or it is also possible to buy the slimming kit (dima + drenaco) on offer at € 45.00, which also includes the specific drainage to be placed side by side with Dima .  DISCOVER TEMPLATE 10G


FREQUENTLY ASKED QUESTIONS ABOUT THE KETOGENIC DIET

[HOW MUCH CAN YOU LOSE IN 10 DAYS]

The first tip with the ketogenic diet is not to look at the scales in the first 10 days. This is a method that tends to “deflate” parts of the body that are difficult to reach, regardless of weight. Also to answer the question we have patients who have lost even 7-10kg with the first 21 day ketogenic cycle. Subjective matebolism can vary the results, but we can conclude that with the ketogenic cycle you lose weight from 4kg to 10kg in about two weeks (10-21 days)

See testimonials and opinions of those who have followed the ketogenic cycle

[WHEN ARE YOU IN KETOSIS?]

Generally ketosis is reached after 2-3 days with a daily amount of carbohydrates of about 20-50 grams. There is a variability that depends on the subject’s metabolism. 

[HOW CAN I TELL IF I AM IN KETOSIS?]

  • significant reduction in appetite;
  • dry mouth;
  • acetone breath;
  • feeling tired (use a multivitamin to counterbalance).

[WHAT VEGETABLES CAN YOU EAT ON THE KETOGENIC DIET?]

All green vegetables are allowed and can be consumed (except green beans), in the quantities provided. So asparagus, mushrooms, cabbage, cabbage, chicory, spinach, zucchini, fennel, cucumber, eggplant, artichoke.

[HOW MANY POUNDS CAN YOU LOSE IN A WEEK AT MOST?]

If ketosis is induced correctly, with reactive metabolism, the body goes into ketosis after three days of carbohydrate deprivation. So in the next 4-5 days it starts burning fat as an energy source. When this circuit works correctly we have seen an average loss of 2-4kg in the first week .

[HOW MUCH CAN YOU LOSE IN ONE NIGHT?]

Fast weight loss, if approached in a rigorous and scientific way, allows you to lose weight in a week, in 10 days, in a month. Even reaching strategic areas of fat accumulation, such as the hips, stomach, face, which are usually difficult to “sculpt”. But losing weight overnight is not part of this case and it is unlikely that it will benefit whatever you do. In particular, the ketogenic diet requires a cycle of at least 10-21 days to produce positive effects .
For more info on fast weight loss see the pillar article of our blog which contains numerous resources, diets, methods and tips to lose weight in a short time: How to lose weight fast


DOCTOR WELLNESSDoctor Wellness is an idea, a tension and a philosophy that we share here at keto-diet.fit. Mario, Vinni, Mena, Mara, we are many who actively collaborate in the production of content. Because we believe in natural products in search of well-being and beautiful being.


Categories
Ketogenic Diet

Ketogenic diet, benefits and dangers of this regimen

Curious about what a ketogenic diet (also known as keto or keto) is and what are the opinions about it? What foods are allowed on the ketogenic diet?

Contrary to what one might think, ketogenic diet meals are far from depressing and poor.

The condition of ketosis offers a number of benefits in terms of weight loss. But the ketogenic diet is also controversial and is distinct from a simple low-carb diet.

What you will find in the article

  • What is a ketogenic diet
  • Why follow a ketogenic diet
  • Ketogenic diet and treatment of epilepsy
  • Because a ketogenic diet makes you lose weight
  • Is the ketogenic diet dangerous?
    • Does the ketogenic diet have any side effects?
  • The benefits of the keto diet
  • 4 dangers of the ketogenic diet
    •  Danger 1: fatigue
    •  Danger 2: constipation
    •  Danger 3: Water leakage
    •  Danger 4: vitamin and mineral deficiency
  • Opinions and opinions on the ketogenic diet

What is a ketogenic diet

The ketogenic diet is a low-carbohydrate diet consisting mostly of high-fat foods. In other words: you eat a lot of fat and minimize your carbohydrate intake.

The keto diet is similar to low-carb diets (the Atkins diet, for example) in many ways.

However, there is a difference between a ketogenic diet and a low carb diet: the low carb diet, as the name suggests, is mainly about avoiding carbs without making any other particular changes to your meal plan.

The ketogenic diet promotes a diet rich in lipids to stimulate fat burning itself. Significantly reduce your carbohydrate intake and replace it with large amounts of fat.

After a few days, the elimination of carbohydrates (the body converts carbohydrates into glucose, the main source of energy in the body) puts the body into a metabolic state called ketosis.

What is ketosis

Ketosis is the state where the body starts using fat as its main source of energy. The body becomes very effective at burning fat for energy once this phase is well underway. This process helps reduce insulin levels and stimulates fat burning.

The brain prefers glucose as an energy source, but glucose reserves are insufficient (in this case), the body is forced to look for another source of energy.

The breakdown of fatty acids leads to the production of ketones in the liver. Ketones provide energy to the brain so it can continue to function.

Why follow a ketogenic diet

Low-carb, high-fat diets have long been controversial. This type of diet was thought to increase cholesterol and the risk of cardiovascular disease due to the high intake of lipids.

Fortunately, times are changing and diets high in (healthy) fat are not necessarily looked down upon today. The ketogenic diet can even help you lose much more weight than a fat-free diet.

The ketogenic diet also has less obvious benefits. Eliminating (simple) carbohydrates from the diet helps reduce blood sugar spikes. A diet consisting mainly of fat also provides a great sense of satiety.

The main components of our diet are the three macronutrients. The number of calories per gram differs from one nutrient to another.

The main effects of different calories on the body in terms of weight loss are:

  • insulin production: hormone which, produced in excess, causes the accumulation of fat;
  • sense of satiety: the body activates satiety hormones and / or inhibits hunger hormones.

Eating too many calories in the form of carbohydrates is unwise as large amounts of insulin (a hormone that causes fat storage) are produced without getting full.

On the other hand, proteins and lipids provide much more satiety, which is why a ketogenic diet is easier to follow over time.

The balance between macronutrients (carbohydrates, proteins and lipids) has completely disappeared from our diet. The problem is, our carbohydrate consumption has literally exploded.

A 2000 survey suggests that carbohydrates make up about 55% of Western energy intake.

If we look at the hunter-gatherers of prehistoric times, we see that carbohydrates never exceeded 40% of their energy intake.

Ketogenic diet and treatment of epilepsy

The benefits of the ketogenic diet aren’t limited to weight loss.

The ketogenic diet would also be extremely effective in helping epileptic children control their seizures.

About one third of epileptic children respond poorly to currently available AEDs. Over 70% of these children would respond well to the ketogenic diet according to some sources to be verified.

Because a ketogenic diet makes you lose weight

Daily consumption of large amounts of simple sugars leads to a reduction in insulin sensitivity.

Insulin plays an important role in fat storage. Since the body can only store a limited amount of glucose, a surplus causes an increase in body fat.

Excluding carbohydrates from your daily diet in favor of high-fat foods lowers insulin levels and improves insulin sensitivity. Your body goes into ketosis and burns fat more efficiently.

Here are the three main reasons why the ketogenic diet leads to weight loss:

  • the ketogenic diet reduces insulin production and helps control blood sugar,
  • eating more proteins and fats leads to satiety faster and longer,
  • the satiety caused by a diet rich in proteins and lipids can promote the reduction of daily caloric intake, which ultimately leads to weight loss,
  • the body begins to draw energy mainly from fat, which leads to burning more body fat,
  • ketosis inhibits the secretion of ghrelin, a hormone that stimulates appetite, the rate of ghrelin increases as soon as weight is lost, the body is biologically programmed to survive, which is why this mechanism is established.

Is the ketogenic diet dangerous?

Many people panic when they learn that the ketogenic diet consists mostly of lipids.

Isn’t eating so much fat terribly bad for your health? After all, we are what we eat, right?

The reality is a little more nuanced than it seems, it’s not all as black as you might think.

It is very important to consume good fats on a ketogenic diet, as lipids make up no less than 70% of your daily calorie intake.

Omega-3 fatty acids are the best fats for health and we recommend that you eat them best. One way to consume these good fats is to eat lots of fatty fish. For example salmon, tuna, herring, etc., taking into account the other side of the coin there is the high mercury content.

The ideal ratio between omega-3 fatty acids and omega-6 fatty acids is, however, always to be kept in mind.

We already eat enough omega-6, especially in meat. This is not the case, however, with omega-3s. That is why it is advisable to eat omega-3 rich fatty foods.

It is best to avoid saturated fat as much as possible. Saturated fats are mainly found in animal products such as whole milk products and fatty meat.

Saturated fats, however, are not as bad for your health as has long been thought (or at least not as bad). The point is simply that they are often found in processed products. Obviously, for a variety of reasons, it is better not to abuse this type of fat at all and to limit its consumption.

On the other hand, trans fatty acids, of industrial origin and very harmful to health, should be absolutely avoided. They increase the risk of insulin resistance (type 2 diabetes) and cardiovascular disease.

Does the ketogenic diet have any side effects?

Although the ketogenic diet is safe for healthy people, it can cause some unwanted side effects during the diet adjustment period.

This period extends for a few days.

Here are the possible side effects:

  • lack of energy,
  • increased appetite,
  • sleep disorders,
  • nausea,
  • digestive disorders,
  • lower sports performance.

To minimize the side effects of the early days of the diet, it is advisable to start with a low carbohydrate diet. Your body will learn to burn more fat until carbohydrate intake reaches between 20 and 40 grams per day.

A ketogenic diet can also interfere with water balance and the amount of minerals in your body.

Especially during the first few days of the ketogenic diet it is important to eat until you are full.

Don’t pay too much attention to calories. In the long run, ketosis will cause you to lose weight without having to worry about any calorie restrictions.

The benefits of the keto diet

Among the many negative aspects that the media have always communicated, there are also important benefits that the keto diet (or indeed, keto) can give to the body.

  • Stabilize blood sugar levels
  • Increases insulin sensitivity
  • It inhibits the appetite
  • It causes a decrease in triglyceride levels
  • It reduces the reserves of fats and stimulates their burning
  • Improve cognitive functions
  • Helps reduce seizures in children with epilepsy
  • Slow down the process leading to dementia or Alzheimer’s disease
  • Reduces chronic inflammation

4 dangers of the ketogenic diet

The keto diet, like any other diet, has some drawbacks that you need to know before starting. Of course, in a diet that includes such a drastic drop in ingested carbohydrates, the dangers and disadvantages can be greater.

 Danger 1: fatigue

You may be lacking a certain amount of energy during the first few days of the ketogenic diet. You may feel tired and apathetic.

This is not surprising as the body must adapt to this diet consisting almost exclusively of lipids and proteins. It can take up to 2 weeks for your body to fully burn the energy from the fat mass.

Extremely low in carbohydrates, this diet is not suitable for athletes. People who play sports such as weightlifters especially report having poor muscle recovery when they consume low carbohydrates.

Some people claim to live perfectly on very low glucose, but it is mostly people with a sedentary lifestyle.

The brain always needs a minimum of glucose to function properly. Of course, the body is capable of producing glucose from lipids and proteins through gluconeogenesis, but it is a cumbersome and energy-intensive process.

The Inuit (in Greenland) do it very well, in fact they do not have access to fruit and vegetables due to the freezing climate.

 Danger 2: constipation

The keto diet can cause constipation. Not everyone suffers from it but there is a risk. Fortunately, this is often temporary and can be remedied with proper hydration, magnesium supplements, and increased salt intake.

 Danger 3: Water leakage

It is true that the ketogenic diet is losing a lot of weight because the body is forced to burn fat for energy.

But in addition to fat loss, water loss also plays an important role.

Carbohydrates hold water in the body. Eliminating carbohydrates from the diet will result in the loss of water. It also means that as soon as carbohydrate-rich meals are eaten again, water retention will return.

 Danger 4: vitamin and mineral deficiency

When you are on a ketogenic diet, you are limited to an extremely low-carb diet. Where the price to pay is often the elimination of fruit, which is one of the best sources of carbohydrates.

One medium-sized banana provides 33 grams of carbohydrates.

Avoiding fruits and vegetables can lead to a lack of essential nutrients needed to stay healthy.

Opinions and opinions on the ketogenic diet

Opinions on the ketogenic diet are very divided. Many people recognize that they have lost weight quickly but that it is difficult to observe the ketogenic diet for a long time.

Positive ratings often relate to the absence of hunger. In principle, you can eat whatever foods you want, as long as they are low in carbohydrates and high in fat.

It is not necessary to count your daily calories when following a ketogenic diet. This is a truly unique weight loss diet.

Also, you lose a lot of water in the first few weeks (due to carbohydrate withdrawal), which will make you look thinner quickly.

The negative opinion on the ketogenic diet is that eating habits need to change dramatically.

People on the ketogenic diet often have withdrawal symptoms and cravings for fiber and sugar, they may even have some sudden glycemic drops at first. Fortunately, these side effects seem to go away in the long run.

Also note that this is a particularly difficult diet for athletes to maintain. It causes fatigue and loss of muscle strength.

Ketogenic diet: which foods are allowed?
Dieting is much easier when you know what to eat.

The advantage of the ketogenic diet is that you don’t have to limit yourself to sad, grim meals. If you like fish and meat in large quantities, this diet is for you!

Categories
Ketogenic Diet

Guide to the Ketogenic Diet: what it is, the benefits and how to structure it

The ketogenic diet is an “Ancient” dietary regimen born as an alternative therapy in childhood epilepsy and today useful for promoting rapid weight loss especially in the case of severe obesity and as a treatment for various diseases including diabetes and neurodegenerative diseases. Let’s find out together what it is about in detail and how to structure a typical day. What is the ketogenic diet all about? Ketogenic diet: what it is for Allowed foods and prohibited foods Example of a typical day Ketogenic diet: side effects and sustainability By ketogenic diet , or simply keto, we mean a dietary regimen capable of inducing and maintaining a chronic state of ketosis, i.e. a metabolic condition in which ketone bodies (acetone, acetoacetic acid and β-hydroxybutyric acid), normally present, are used in the blood in negligible quantities, as an energy substrate instead of glucose (sugar). Established nearly 100 years ago, it became popular in the 1920s and 1930s as a therapeutic alternative to fasting in childhood epilepsy . It was Dr. Russell Wilder of the Mayo Clinic who theorized the characteristics of this diet in 1924 and published the first scientific data relating to its experimentation. In the 1940s its use in the treatment of childhood epilepsy fell into disuse due to the introduction of new antiepileptic drugs on the market. It was then the pioneering studies of Prof. Blackburn of Harvard University, in the 1970s, to initiate the worldwide spread and application of the ketogenic diet protocol for the treatment of obesity . What is the ketogenic diet all about? There are different ways to induce the state of ketosis : fasting (ketogenic condition par excellence) or a diet rich in fats and / or proteins that can be structured by including only food, only meal replacements (for example protein powders), or a combination of both. Known versions of the ketogenic diet are diverse, including: Standard Ketogenic Diet (SKD) : This is a low-carb, moderate-protein, and high-fat diet. Generally it has 75% fat, 20% protein and only 5% carbohydrates (the few carbohydrates are provided only by vegetables); Cyclical ketogenic diet (CKD) : this diet involves introducing short periods with a higher carbohydrate intake, for example 5 ketogenic days followed by 2 days with higher carbohydrate intake; Intermittent Ketogenic Diet (TKD) : this diet allows you to take in carbohydrates before and after workouts; High Protein Ketogenic Diet : This is similar to standard ketogenic, but includes more protein. The macronutrient ratio is often 60% fat, 35% protein and 5% carbohydrate. Cyclic Ketogenic and Targeted Ketogenic are more advanced methods and are mainly used by bodybuilders or athletes. Instead, the standard ketogenic diet and the high-protein ketogenic diet are the most studied, presenting an extensive scientific literature. Ketogenic diet: what it is for Numerous studies show that the ketogenic diet can promote weight loss , improve health and even have benefits in treating diabetes, epilepsy and Alzheimer’s disease. ✓ Ketogenic diet and weight loss There is several scientific evidence on the efficacy of ketogenic diets in weight loss , fat reduction and muscle mass preservation. Several studies have compared a low-fat diet with a ketogenic diet to evaluate weight loss efficacy, and the results have demonstrated the superiority of the ketogenic diet . In a 2013 randomized studypublished in JCEM, the effects of a low-carbohydrate diet on body composition and cardiovascular risk factors in 42 obese women were determined. It emerged that women who followed the ketogenic diet lost 2.2 times more weight than those on a low-calorie diet with a low percentage of fat (equal to 30%), also presenting an improvement in triglyceride and cholesterol levels. HDL (the good one). ✓ Ketogenic diet and diabetes The ketogenic diet can promote weight loss, the reduction of excess fat and improve insulin sensitivity , all factors strongly linked to type 2 diabetes , prediabetic syndrome and metabolic syndrome . ✓ Other uses of the ketogenic diet Clinical trials and animal model studies have shown that the ketogenic diet can provide tremendous benefits for a wide range of neurodegenerative disorders , including Alzheimer’s and Parkinson’s disease, and may also be protective in traumatic brain injuries and of stroke. These observations are supported by studies carried out on animal models which show how ketone bodies, in particular β-hydroxybutyrate, confer neuroprotection against different types of cell damage. The ketogenic diet is a dietary therapy used in the treatment of childhood epilepsy and, thanks to the reduction of the insulin levels it determines, it can also be an excellent strategy in case of polycystic ovary and acne . Ketogenic diet: allowed foods and prohibited foods In the ketogenic diet, carbohydrates are limited to 20-50 grams per day and although it may seem difficult, many foods can easily adapt to this eating style. Below is a table of the foods that can be eaten and those, instead, to avoid by adopting the ketogenic diet. Foods to prefer: Foods not recommended: Meat : whole, both white and red In short, any food that is high in carbohydrates Fish : everything, especially fatty fish such as salmon, trout, tuna, mackerel and blue fish Desserts Eggs : possibly organic Sweeteners : everyone! Sugar, honey, molasses, maple syrup, agave syrup .. Butter : cow, sheep, coconut, peanut or other dried fruit Cereals Cream Fruit Cheese legumes Whole yogurt Root and tuber vegetables : potatoes, sweet potatoes, carrots, beets Nuts and oil seeds : almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc. Light or diet products : often rich in hidden carbohydrates Healthy oils : mainly extra virgin olive oil, but also extra virgin coconut oil and cold pressed seed oils Alcohol Fatty fruits : avocado and coconut Extra dark chocolate (90%) and cocoa Vegetables Seasonings : You can use salt, pepper, herbs and spices Example of a typical day To better clarify how a ketogenic diet should be structured , it may be useful to describe an example of a typical day , purely indicative (the absence of quantities is justified by the fact that these are highly variable values ​​depending on the needs, requirements and objectives of the person, all conditions that must be evaluated and established with the reference professional). Breakfast : Omelette (with cheese, ham and mushrooms) accompanied by coffee / herbal tea / infusion / tea without sugar Snack : Whole yogurt with coconut flakes Lunch : Mixed salad with grilled chicken breast, feta, olives and avocado Snack : Dried fruit Dinner : Steamed salmon steak with spinach cooked in coconut oil Ketogenic diet: side effects and sustainability The ketogenic diet is safe when followed under the scrupulous supervision of nutrition professionals (doctors, nutritionists and dieticians), as an alternative (where possible) to bariatric surgery and as an adjunct treatment for some diseases, including epilepsy. However, it should be borne in mind that some side effects may occur in the initial stages of this regimen that wear off within a few days known as keto-flu . The ketogenic flu includes symptoms such as low energy and decreased mental function, increased hunger, bad breath, sleep problems, nausea , digestive disorders and reduced sports performance. To minimize these effects it is advisable to start with a low carbohydrate diet for the first few weeks before cutting them out completely. A ketogenic diet can also change the body’s water and salt balance, so taking a mineral salt supplement and increasing daily hydration to promote the elimination of ketone bodies can help . During treatment with this diet, alterations in the hive may persist , more frequently constipation , and alterations in haematochemical parameters may occur without clinical symptoms (hyperuricaemia, hypoproteinemia, hyperlipidemia, hypocalcemia). Those suffering from kidney and heart disease must carefully evaluate with their doctor the adequacy of this dietary style for their pathology. It is therefore not a sustainable diet for everyone and, if not used for therapeutic purposes, it should be followed for a strictly limited period of time.

Categories
Ketogenic Diet

Ketogenic diet: what it is, benefits and contraindications

It is talked about more and more often online: the ketogenic diet is praised by many, criticized by others, but what are its real benefits and contraindications? When can it be useful and what foods can be consumed?

The keto diet seems to be the latest trend in terms of wellness and weight loss but, as with any type of diet, it is always good to fully understand its functioning, the impact on your body and its integration within your style. of life, preferably with the support of a nutrition specialist.

Simply put, what is the ketogenic diet? It is a different balance of the so-called macros , the macronutrients that we take daily: drastically reducing the intake of carbohydrates, considered the body’s “gasoline”, and moderately increasing the consumption of proteins and especially fats, forces the body to work differently, precisely by burning lipids instead of sugar . Simply speaking of the low-carb approach , therefore, is a bit of an understatement.

This process is called ketosis and, as you can imagine, if properly managed it can lead to a considerable loss of weight and fat mass.  

We want to give you some information on the mechanisms underlying ketosis, on the foods allowed and those to be eliminated according to this food plan and on the potential pros and cons of adopting it.  

The process of ketosis, how it works and when it is useful

Taking some historical notes of medical literature, we talk about the ketogenic diet at a medical level in relation to particular pathologies: a few decades ago correlations were discovered between this diet and the control of pathologies such as epilepsy in childhood.

Another clinical condition that has been cured over time through the induction of food ketosis is diabetes, as the diabetic patient is usually already struggling with difficult sugar management. Indeed, tests have been carried out on patients suffering from mental disorders, or from serious degenerative conditions such as Parkinson’s and Alzheimer’s, who would in many cases have benefited from a ketogenic-based food plan.

It is always good to make a clear distinction between a physiological ketosis , voluntarily induced in a healthy subject and followed by a nutritionist for weight loss or therapeutic purposes, and diabetic ketoacidosis , which is instead a serious disease that affects people with diabetes. , or even the ketosis developed by subjects suffering from eating disorders as a reaction to too restrictive regimens.

Scientifically speaking, this process occurs when the body does not have enough carbohydrates to use as fuel and, therefore, begins to draw energy from fat . Nerve cells, however, do not have this ability: this is why ketosis is triggered, that is, the formation of ketone bodies , particular molecules that can also be used by the nerve cells of the brain.

The three phases of the keto diet

As a rule, we talk about a 3-step approach:

  • in the first phase , of “activation”, which lasts about 48-72 hours, the reduction of carbohydrates causes the subject to enter ketosis;
  • the second phase , of “attack” which to have slimming effects should last a minimum of 14 days, is that linked to the consumption of fat mass, because the body, deprived of its natural fuel, that is sugar, begins to attack the reserves lipid;
  • the third phase is the one defined as “mitigated”, ie a slow transition towards a more traditional and balanced diet, but always with a careful eye on glycemic indexes and not to exceed carbohydrates, for effective maintenance.

Keto diet, foods: what to eat?

But what can we put on the table if we’re trying the keto diet? As mentioned above, very few low glycemic index carbohydrates, moderate amounts of protein and a consistent dose of fat, the good ones of course.

You will be amazed at how many hidden sugars there are even in the most unthinkable foods and often associated with other macronutrients. An example? Legumes, traditionally considered a large source of vegetable protein, are also high in carbohydrates, which is why they should not be consumed often.

  • Among vegetables , no to potatoes and other tubers, no to fruit and vegetables with some low-sugar exceptions, such as zucchini, broccoli, cucumbers, blueberries and raspberries.
  • For the protein component , yes to white meats, eggs, fish – preferably caught and not farmed – Greek yogurt and natural skyr without added sugar, cheeses, mushrooms and shellfish.
  • Among the best fats are avocado, coconut oil that you can find on our site, nuts and seeds, olive oil and ghee.

Not even the shadow of sweets or sweeteners, even honey is forbidden, at most natural stevia is allowed.  

There are now many recipes dedicated to those who are struggling with keto, some so tasty that they do not regret traditional dishes, but it is certainly a great challenge to continue this style of food for a long time without incurring temptations and tricks. The brain, in fact, tends to want what is missing, physiologically leading to craving for sugar.

The pros of the ketogenic diet

Among the pros recognized by most, even by some celebrities who have declared that they have adopted this dietary scheme, there is the possibility of losing not only weight but also localized fat , burning accumulations and excesses.

In addition to this factor – aesthetic for many but also health for all those who suffer from diseases related to overweight – there is also a chemical component. Ketosis, in fact, would favor the stabilization of mood , no longer “influenced” by glycemic fluctuations. In fact, those who manage to overcome the first phase often say they feel full of energy, motivated and cheerful.

Hormones that help stabilize mood also serve to promote an anorectic effect , that is, a natural limitation of appetite, which obviously helps if the goal is weight loss.

The cons of the ketogenic diet

Among the major cons, the main one is almost a banality: glucose is essential for the survival of any healthy organism. Cutting carbohydrates completely over a long period of time, therefore, can lead to serious psycho-physical consequences.

The second cons is also a very strong consideration: ketosis is, in itself, a toxic consideration for the human body , an anomaly. The molecules called ketones, as waste, are eliminated through the kidneys and liver, therefore forced to a burdensome disposal job.

For this reason, the risk of dehydration also increases , as well as that of not meeting the needs in terms of micronutrients , in particular calcium and vitamins, and fiber.

These negative effects are enhanced by the fact that those seeking rapid weight loss through the ketogenic diet usually also combine it with sports . Movement causes the body to need even more glucose, exasperating the mechanisms and criticalities we have described.

We therefore suggest, as with any other decision regarding your health, to always contact a professional before heavily modifying your eating behavior , especially in the presence of particular conditions and previous pathologies.

Categories
Ketogenic Diet

Paleo and Keto Diet: Differences

  • Diet
  • Ketogenic diet
  • Paleodiet

keto-diet.fit editorial staff

  1. Paleo diet
  2. Keto diet
  3. Main differences
  4. Benefits

When it comes to diet, there are many variations that come to mind, each with different characteristics, but which often converge in the single goal of losing weight .

Among the most famous, the Paleo and the Ketogenic , which are often indicated with the abbreviation Keto or Keto.

Here are their main characteristics and differences.

Paleo diet

The Paleo diet , sometimes referred to as the “caveman diet”, consists of eating only the foods that existed in the Paleolithic era .

The basic idea is that foods that have always been present in nature are good for health, while everything that has undergone production and processing techniques is harmful.

This diet eliminates cereals , legumes , refined sugar , milk and most of its derivatives .

The main foods allowed are:

  • meat ,
  • fish ,
  • eggs ,
  • nuts ,
  • seeds and roots,
  • fruit,
  • vegetables ,
  • coconut oil , olive oil , avocado ,
  • lard ,
  • clarified butter ,
  • some sweeteners including raw honey , maple syrup , coconut sugar, and raw stevia .

Paleo is not just a diet but a real lifestyle that is also based on the strong attention to practices that encourage overall well-being and reduce the environmental impact.

For this, incorporate short, intense periods of exercise into your daily routine, as well as moments of yoga and meditation . All activities designed to reduce stress and which, when combined with the diet, aim to stimulate the total well-being of body and mind, leading to better overall health.

Keto diet

The ketogenic diet , also known as keto, is characterized by the drastic reduction of carbohydrates and for the increase , by contrast, of the proteins and fats , in order to force the body to use fat as an energy source instead of glucose of carbohydrates. This mechanism is called ketosis and can be effective for weight loss and blood sugar control .

Roughly, the macro nutrients in a keto diet are distributed as follows:

  • fats: 65-90%,
  • proteins: 10-30%,
  • carbohydrates: less than 5%.

Main differences

Philosophy

The differences between the two diets are many , but one of the most obvious is the presence or absence of an ideological message that goes beyond food.

The Paleo , in fact, can be defined as a real philosophy , which does not focus only on nutrition but explicitly encourages a specific lifestyle, capable of promoting well-being at 360 degrees.

The Keto diet , on the other hand, does not promote extra directives to the rules of the dish . Although it encourages the choice of healthy food sources, its main goal is the specific distribution of macro nutrients , something completely absent in the Paleo diet, which divides foods only into allowed and not.

Carbohydrates

Also with regard to carbohydrates, the approach is different .

The Keto diet limits and almost eliminates its intake , while the Paleo diet , while not allowing the consumption of some sources of carbohydrates such as refined sugars and cereals, frees others, so it cannot be defined as low in carbohydrates in the same way as the keto.

Due to the fact that total carbohydrate intake must remain below a certain threshold to maintain ketosis, many high-carb foods, regardless of their source, simply don’t fit on a keto diet.

The Paleo , on the other hand, provides for an unlimited use , as long as the sources fall within the specified types.

Dairy product

Milk and dairy products are virtually banned from the Paleo diet , as is soy , which falls into the legume category. The butter, grass-fed is the only dairy product allowed in the Paleo diet, although not all of those who follow this philosophy say they agree.

This is one of the most obvious differences between the two diets, given that the Keto diet allows and even encourages the intake of many dairy products , especially those with a high fat content such as cream , butter and unsweetened whole yogurt .

Some dairy products such as ice cream or milk are banned, but mainly due to their low fat-to-carbohydrate ratio.

Soy-based foods such as tofu , tempeh and soybeans are allowed on the keto diet as long as they fall within the specific amount of daily macro nutrients. The soy milk , however, is usually not recommended.

Benefits

Both diets can have health benefits , depending on how they are followed and the purpose you want to achieve.

In general, however, the Paleo diet is a more recommended option for most people, thanks to greater flexibility in food choices that allows you to maintain a varied diet. This element also makes it an easier diet to follow.

In addition, it encourages a healthy lifestyle in general, which also includes the practice of physical activity .

The keto diet , on the other hand, is stricter and not suitable for everyone, although it can be useful as a treatment method for some specific health conditions.

In both diets go ahead with  carrots and baby carrots.