Guide to the ketogenic diet
The ketogenic (keto) diet is a low-carb, high-fat diet that offers many health benefits.
Over 20 studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets can prevent and even fight against diabetes, cancer, epilepsy, attention disorders, hyperactivity, Alzheimer's disease, …
As you probably know, diet plays a central role in our health and more. It is therefore important to understand how it all works and to put in place a diet that is good for your body. Good thing, you've come to the right place.
Below is a detailed beginner's guide, and to go further, check out the keto diet bible .
What is a ketogenic diet?
First of all, NO, it is not the fat that makes you fat the most, but indeed the sugar. Moreover, you will have to consume fat, and a lot! It will be used by your body as fuel to keep you in shape.
This is because the ketogenic diet is a very low carb, high fat diet that shares many similarities with the low carb diet. In practice, carbohydrates will barely represent 5% of your daily calorie intake.
This involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbohydrates puts your body in a craving state. When this happens, your body then draws on fat.
As you begin to understand, the ketogenic revolution is not just one diet among many, but really a new way of eating and even living that requires setting up and time to adapt. We must not do just anything.
But for what purpose? Is it worth it ?
We're not talking about eating less here, but rather eating better !
To listen and respect your body.
It is therefore naturally that the positive effects will be felt. Energy throughout the day, better physical and mental health, goodbye to migraines, easier to find and better quality sleep,… many other benefits await you.
Of course, the ketogenic diet is also an effective way to lose weight and reduce risk factors for disease.
Plus, this eating plan is so filling that you can lose weight without counting calories or keeping tabs on your food intake.
Different types of ketogenic diets
There are several versions of the ketogenic diet to suit your goals and different types of metabolism:
- Standard Ketogenic Diet: This is a very low carb, moderate protein, and high fat diet . It typically contains 75% fat, 20% protein, and only 5% carbohydrate.
- Cyclical Ketogenic Diet: This diet includes periods of higher carb replenishment, like 5 ketogenic days followed by 2 high carb days.
- Targeted Ketogenic Diet: This diet allows you to add carbs around workouts.
- High Protein Ketogenic Diet: It is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbohydrate.
However, cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
Foods to eat
The majority of your meals will be made up of these foods:
- Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: such as salmon, trout, tuna and mackerel.
- Eggs: Look for whole eggs that are grazed or high in omega-3s.
- Butter and cream: If possible choose grass-based.
- Cheese: Cheeses rich in calcium (cheddar, goat cheese, cream, blue cheese or mozzarella).
- Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Mainly extra virgin olive oil, coconut oil and avocado oil.
- Avocados: whole avocados or freshly made guacamole.
- Low-carb vegetables : most green vegetables, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper, and various healthy herbs and spices.
Foods to Avoid
Any food rich in carbohydrates should be limited or even avoided. Here is a list of foods that must be reduced or eliminated:
Be careful, it is not a question of stopping everything overnight, the transition period is there for that and it must be respected! Skipping steps can only have a negative effect on you and the implementation of the diet. Step-by-step support and the dozens of years of experience of two professionals are there to support you in the guide to the Ketogenic Revolution.
- Sweet foods: soda, fruit juices, smoothies, cakes, ice creams, candies, etc.
- Seeds or starches: wheat products, rice, pasta, cereals, etc.
- Fruits: All fruits except small portions of berries such as strawberries.
- Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- Root and tuber vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low fat or diet products: they are highly processed and often high in carbohydrates.
- Certain condiments or sauces: These often contain sugar and unhealthy fats.
- Unhealthy fats : Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to their carbohydrate content, many alcoholic drinks can throw you out of ketosis.
- Sugar-Free Diet Foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Example of a typical day to start my ketogenic diet
Clarification following the many comments on this subject: the example given below offers a typical menu to start your ketogenic diet. It takes time to enter ketosis, so it is necessary to start gradually. We also point out that healthymood is not a media specializing in the ketogenic diet. For more information on this subject, do not hesitate to redirect you to a specialized site or, as indicated above, to provide you with the book “Ketogenic Revolution” which explains everything you need to know about this diet.
To get you started, here's a sample ketogenic menu to start your transition:
Note that the quantities are indicative, they are to be modified according to your diet and your daily caloric need.
Breakfast at the start of the ketogenic diet: 3 fried eggs cooked with 30g of butter + a hot drink with 20g of coconut oil
Lunch at the start of the ketogenic diet: 150g of rice + 150g of broccoli + 80g of salmon + 10g of olive oil
Snack at the start of the ketogenic diet: 1 avocado + a hot drink with 20g of coconut oil
Dinner at the start of the ketogenic diet: 150g of sweet potato + 150g of rice + 125g of steak + 10g of olive oil + 100g of raspberry
Tips: Feel free to look at our recipes and adapt them to help you. Always try to go for vegetables and meat over the long term, as each provides different nutrients and health benefits. Find many other recipes and tips in the book “ Ketogenic Revolution”.