Ketogenic diet

Ketogenic diet
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Do you keep jumping from diet to diet and still feel like losing weight, so try the ketogenic diet! Lose weight effortlessly with a top-notch diet that’s designed for your personal well-being – it’s the perfect time to get in shape!

The vast universe of ketogenic diets opens up for you this time with all this quality information. Master the art of losing weight and nourish your entire life with a balanced, perfect and effective diet.

This type of diet is very similar to other low-carbohydrate diets, such as the Atkins diet, scardale diet, dukan diet, dissociated diet, or low-carbohydrate, high-fat LCHF).

The ketogenic diet is also known as the keto diet or the ketosis diet and consists of making you lower your carbohydrate intake The answers to these and other questions of interest can be found in the following lines.

Of course, don’t expect to lose 10 kilos in a week or 14 days with this diet, but if I tell you that it is very effective and you will achieve a quick and safe healthy weight loss diet.

Among the benefits of the ketogenic diet are at least 3:

  • Slim down quickly and without risk.
  • Improves physical and mental performance.
  • You will achieve optimal levels of ketones, which contributes to a considerable improvement in health.

Make yourself as comfortable as you can and keep reading if you’re interested in burning fat quickly and safely.

What is ketogenic diet and ketosis?

To know what the ketogenic diet consists of, one must go back to the now distant 1920s of the 20th century. At that time, Dr. Russell M. Wilder unveiled a diet that resembled ketosis. It should be remembered that ketosis is a metabolic condition in which the body lacks many carbohydrates.

Among other things, they provide the body with immediate energy, which means that this diet is low in energy! When the body produces too few carbohydrates, it is responsible for finding another suitable source of energy.

This results in the formation of small molecules called ketones. They replace carbohydrates (at least in a sufficient proportion) and nourish the body with energy to survive. Generally speaking, ketone can be said to be an alternative fuel for the body.

Benefits of the ketogenic diet

Ketones or ketone bodies have the property of rapidly converting to blood sugar. After this, it is distributed throughout the body to nourish all parts of the body. With this in mind, it is logical to assume that the ketogenic diet uses ketone creation processes to function.

It really is a demanding diet, maybe that’s why it turns out to be such an excellent diet.

Generally speaking, it can be said that the ketogenic diet works very well and consists of making you reduce the carbohydrates in your body. This in order to make you lose weight by forcing your body to be in a state of ketosis. Best of all, you’ll still be able to eat a healthy diet based on protein. Simple, don’t you think?

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How does the ketogenic diet work?

Ketogenic diets, like most low-carbohydrate diets, work through the elimination of glucose. Because most people live on a high-carbohydrate diet, and our bodies function normally on glucose (or sugar) for energy.

The”keto” in a ketogenic diet comes from the fact that it causes the body to produce small fuel molecules called ketones or ketone bodies. This is an alternative fuel for the body, used when blood sugar (glucose) is low.

Ketones are produced if you eat too few carbohydrates, which break down quickly into blood sugar, and only moderate amounts of protein are produced in the liver from fat. They are then used as fuel throughout the body, including the brain.

We can’t make glucose and we only have about 24 hours worth of glucose stored in our muscle tissue and liver. Once glucose is no longer available from food sources, we begin to burn fat stored in its place, or fat from our diets. The ketogenic diet, therefore, eliminates glucose and causes the body to burn its own fat quickly.

When you do the ketogenic diet, your entire body will vary its energy source to work almost with fat. This is when the ketone bodies come into action, the insulin levels decrease and, therefore, the fat burning will increase dramatically.

Like knowing you’re in ketosis

There are laboratory tests that can determine whether or not you are in ketosis. These tests include urine, blood and breath tests. However, there are also certain symptoms that are sure signs of ketosis:

  • Dry mouth and increased thirst – To counteract this symptom, you must make sure you are well hydrated.
  • Increased urination – One of the ketone bodies, acetoacetate, can accumulate in the urine. This makes it possible to test for ketosis by doing a laboratory test on your urine.
  • Ketones in the breath – This happens as a result of a ketone body called acetone that escapes through the breath. This ketone can make your breath smell fruity or as a nail polish remover. This smell can also come out of your sweat.
  • Hunger reduction – Many people have a large reduction in appetite. This may occur due to the body’s increased ability to use its fat stores. Some people even feel they can eat only one or two meals a day in this state.
  • Increased energy – At first, you may feel a little tired. However, later on, you may feel a significant increase in your energy levels. Some people will even gain a feeling of euphoria in ketosis.

How long does it take to get ketosis?

No one can say with certainty how long it will take you to achieve ketosis. It seems to vary between different individuals. Everyone has a unique metabolism. In addition, we all have variable resistance to insulin and other biological factors that go into the mix.

Normally, you can expect your body to reach ketosis within 2-10 days of the start of your diet program.  Some authors report that they have reached ketosis in as little as one day.

As a general rule, ketosis will not occur if you are consuming more than 30 grams of carbohydrates per day. As mentioned above, the amount of carbohydrates you can consume will vary depending on the type of people, size, age, weight, type of work.

How to measure ketones in the body 

1.Urine strips

This is the simplest and cheapest way to measure ketosis.

2.Breathing ketone analyzers

This is a device that will measure the amount of ketones in your breath.

3.Blood ketone meters

Blood ketone meters test a blood sample to determine the ketone level in your system.

Types of ketogenic diets

Because ketosis can be achieved in many ways, there are therefore different types of keto diets. These variations differ from each other precisely because of the restriction of carbohydrates they can make – carbohydrates are just another name for carbohydrates! Among the types of ketogenic diets the following exist:

1- Diets low in carbohydrates: These should contain less than 50 grams of carbohydrates. This kind of diet is subdivided into:

2- Low-calorie or low energy diets: These are characterized by providing less than 1000 kilocalories.

3- Low carbohydrate diets: These consist of burning fat for energy.

Regardless of the type of diet you choose to follow, it should not be ignored that it is often quite demanding. Many people cannot follow this method of weight loss because it is drastic, severe and complicated. However, its effective application can achieve what any other diet can’t. Lose weight quickly!

The question now arises: How does ketosis occur in order to lose weight? Simple, it all starts with the liver breaking down fat into fatty acids. This in turn produces what we call ketone bodies, which are water-soluble.

When these bodies are in the body, they replace glucose and feed it. As a result, you burn fat, lose weight and are a little healthier (theoretically speaking). With this, you know everything about the ketogenic diet!

Benefits of the ketogenic diet 

At this stage of the game you must be asking yourself: what are the benefits of the ketogenic diet? Well, the time has come to meet them. If you want to know the reasons why you should choose this diet, then read on.

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Loss of weight

Turn your body into a fat burning machine. This is because ketosis helps to burn fat that builds up in the body. Insulin levels drop dramatically and, therefore, fat does not tend to accumulate. This makes it possible to lose fat without going hungry.

About 20 scientific studies of the highest class (RCTs) show that, compared to other diets, the ketogenic diet is ideal for healthy and more effective weight loss.

Type 2 diabetes reversal

A ketogenic diet is excellent for reversing type 2 diabetes because it lowers blood sugar levels and the negative impact of high insulin levels.

Improves mental concentration

Ketosis results in a constant flow of fuel (ketones) to the brain. And on a ketogenic diet, it prevents large changes in blood sugar. This causes concentration to increase and headaches to decrease.

This often results in the experience of greater concentration and improved concentration. Many people specifically use keto diets for increased mental performance.

Note: There is a misperception that the consumption of a large amount of carbohydrates is necessary for proper brain function. But this is only true when ketones are not available.

Increased physical endurance

By giving you constant access to all the energy in your fat stores, your body’s supply of stored carbohydrates (glycogen) will only last a couple of hours of intense exercise, or less. However, fat reserves carry enough energy to last easily for weeks or even months.

When you adapt to carbohydrate burning your fat stores are not readily available, and they cannot feed your brain.

In a ketogenic diet this problem is solved. Since the body and brain can be nourished 24/7 by their own powerful fats, they can be very energetic all day long. You may be weak in the first few days, but as time goes by you will see that it will change.

You will have, in a matter of days, the energy you had lost and it will even multiply by 10. This will make your body much more resilient!

Metabolic syndrome

There are many studies showing that low-carbohydrate diets improve markers of metabolic syndrome such as: blood lipids, insulin levels, HDL-cholesterol, LDL-cholesterol, and blood sugar levels.

Improvements have been shown to be even greater when carbohydrates and proteins are restricted to a point where they are always in nutritional ketosis.

Epilepsy

On the other hand, since the 1920s, the ketogenic diet has been known as an effective and proven therapy in cases of epilepsy. It has been shown to be used in children suffering from this pathology without any control, even when using medication. And the results have been excellent. Similarly, in recent years, it has also been tested in adults with epilepsy with very satisfactory results.

In this sense, there are many controlled trials and cases that show the effective results of this diet in patients with epileptic seizures, which have decreased. The efficiency lies in the fact that these patients, thanks to the ketogenic diet, reduce the doses of anti-epileptic drugs and at the same time are free of seizures.

Foods in the ketogenic diet

foods for ketogenic diet

Knowing what the ketogenic diet is all about, the time has come to learn how to carry it out efficiently. This requires knowledge of foods that provide energy without increasing carbohydrates in the body. It is very important to pay attention to this as it is precisely about keeping carbohydrate levels low.

In addition, you should also pay close attention to your body type. This will allow better absorption of nutrients. For this purpose, it is preferable to identify with a specialist. Let’s see what foods we can and cannot eat in such a diet.

Food allowed in the ketogenic diet:

All foods allowed provide approximately 5% carbohydrates to the body. If you get addicted to all these foods, you’re sure to cut back on those extra pounds – don’t stop trying!

Fish and seafood:

  • Tuna
  • Sardine
  • Salmon
  • Tilapia
  • Mahi-Mahi
  • Squid
  • Codfish
  • Crab
  • Clam
  • Squid
  • Mussels
  • Oysters
  • Lobsters
  • Shrimps and prawns

Healthy fats:

  • Avocado
  • Olives
  • Olive Oil
  • Coconut Oil
  • Bacon
  • Meat Fat
  • Low-fat, sugar-free mayonnaise
  • Chicken Fat
  • Duck Fat
  • Walnuts
  • Meat Fat
  • Red Palm Oil
  • Low-fat butter

Meats (low-fat and preferably lean):

  • Beef, beef, goat, venison, wild boar, hare, rabbit, rabbit
  • Poultry are carbohydrate-free and rich in high-quality protein and various nutrients.
  • Grass-fed meat is the healthiest choice.

Products with eggs and cheese:

  • Cream of milk
  • Cottage Cheese
  • Sugar-free yogurt
  • Sour cream

Spices:

  • Cinnamon
  • Black Peppers
  • Spice cloves
  • Ginger
  • Mint
  • Mustard seeds
  • Oregano
  • Parsley
  • Cumin seeds
  • Thyme
  • Coriander seeds

Vegetables:

  • Olives
  • Swiss chard
  • Garlic
  • Celery
  • Broccoli
  • Alfalfa sprouts
  • Chives
  • Curly Kale
  • Peas
  • Fungi
  • Onions
  • Water chestnuts
  • Cucumbers
  • Leeks
  • Radishes
  • Celery root
  • Green beetroot
  • Cabbage
  • Dill brines
  • Asparagus
  • Spinach
  • Lettuce
  • Turnips
  • All the green vegetables you can find

Foods prohibited in the ketogenic diet:

You should avoid carbohydrate-rich foods, sugar-rich fruits, and processed foods. If you do this, you can cut back in a way you never thought possible! Despite the strictness of this way of slimming or losing weight very quickly, the range of foods to eat is certainly wide.

Therefore, it can be difficult to follow this diet if you put together a balanced and exceptional menu – try it! Remember that the best way to see results is to be pretty strict. Let’s look at a sample menu that can help you.

Foods rich in sugar and starch should be avoided.

  • Bread
  • Pasta
  • Fruits
  • Beer
  • Candies
  • Juices
  • Soda
  • Rice
  • Legumes
  • Tubers
  • Potatoes
  • Potatoes
  • Alcoholic beverages

 

Ketogenic diet menu

Ketogenic diet menu

Below is a small example of a weekly menu of the ketogenic diet. Take it as an example, because with the allowed foods we show you you can create different recipes every day.

MONDAY

Breakfast: Two eggs accompanied by a slice of bacon and a small glass of milk.

Lunch: 4 nuts.

Food: One serving of chicken salad that you have:

  • 150 grams of lettuce.
  • 150 grams of grilled chicken breast.
  • 20 grams of parmesan cheese.

Snack: Strips of celery spread with guacamole sauce (or any variation of avocado sauce).

Dinner: Sea bass accompanied by broccoli and a pinch of salt. The most recommended is about 150 grams of fish and 80 grams of broccoli.

TUESDAY

Breakfast: A glass of almond milk with six or seven hazelnuts.

Lunch: Tuna and watercress salad.

Lunch: Two baked peppers accompanied by a veal steak. 180 grams of veal should be more than enough for one person.

Snack: One hundred grams of raw carrot strips with avocado sauce.

Dinner: 150 grams of baked salmon with 70 grams of artichoke.

WEDNESDAY

Breakfast: Two scrambled eggs with ham and cheese. Generally 30 grams of ham and cheese respectively.

Lunch: Four nuts and a handful of olives.

Food: 180 grams of turkey fillet accompanied by 100 grams of artichokes.

Snack: Six cashews with a whole orange.

Dinner: Lamb’s lettuce salad with grilled squid. 150 grams of squid and 100 grams of salad.

THURSDAYS

Breakfast: A glass of almond milk with six or seven hazelnuts.

Lunch: Tuna and watercress salad.

Lunch: Two baked peppers accompanied by a veal steak. 150 grams of veal should be more than enough for one person.

Snack: One hundred grams of raw carrot strips with avocado sauce.

Dinner: 140 grams of baked salmon with 100 grams of artichoke.

FRIDAY

Breakfast: Two eggs accompanied by a slice of bacon and a small glass of milk.

Lunch: 4 nuts.

Food: One serving of chicken salad that you have:

  • 100 grams of lettuce.
  • 200 grams of grilled chicken breast.
  • 25 grams of Parmesan cheese.

Snack: Strips of celery spread with guacamole sauce (or any variation of avocado sauce).

Dinner: Sea bass accompanied by broccoli and a pinch of salt. The most recommended is about 150 grams of fish and 100 grams of broccoli.

SATURDAY

Breakfast: Two scrambled eggs with ham and cheese. Generally 50 grams of ham and cheese respectively.

Lunch: Four nuts and a handful of olives.

Food: 200 grams of turkey fillet accompanied by 100 grams of artichokes.

Snack: Six cashews with a whole orange.

Dinner: Lamb’s lettuce salad with grilled squid. 150 grams of squid and 100 grams of salad.

SUNDAY

Breakfast: A glass of almond milk with six or seven hazelnuts.

Lunch: Yogurt without sugar.

Lunch: Two baked peppers accompanied by a veal steak. 180 grams of veal should be more than enough for one person.

Snack: One hundred grams of raw carrot strips with avocado sauce.

Dinner: 150 grams of baked salmon with 70 grams of artichoke.

PERMITTED DESSERTS

  1. One option may be cucumbers with chili powder.
  2. Herbal tea without sugar.
  3. Sugar-free yogurt with natural fruits.

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Tips for the ketogenic diet step by step

Reducing with the ketogenic diet

Finally, there are a few other types of keto diet tips that can help you a lot. These are a complement to the above. If you are going to follow the steps of the ketogenic diet, then read and use the following tips:

Essential Tips:

  1. Creates an optimal ketogenic diet plan. To do this, you’ll have to read a lot about it (we’ve already left you a very complete guide here) and get the materials you need to get started – become an expert on the ketogenic diet!
  2. After you get your body used to this new intake of ketogenic food, you will need to implement an exercise routine. The best thing to do is to exercise daily after a month of this diet to avoid complications and problems!
  3. Be sure to consult a doctor or specialist in the area to find out how to do the keto diet. Remember that it is a diet that can bring quite a few complications if it is not done correctly.
  4. If you are a person taking diabetes medications such as insulin, you cannot follow this diet. The same applies to women who are breastfeeding, and who need blood pressure medications.
  5. Rethink the keto diet if you stop losing weight with it, this diet can be quite changeable!

Keep the following recommendations in mind:

  • Take it easy and don’t give up. A reduction with the ketogenic diet is possible and within your reach. Whether this or any other diet, patience is essential.
  • Don’t cheat and be quite consistent with this particular diet. If you go over your carbohydrates or don’t follow your diet, you probably won’t get the results you expect.
  • Keep monitoring yourself and your progress with the ketogenic diet. In this way, you will not only lose weight but also improve your quality of life and live healthier.
  • Get someone who won’t let you skip meals and to whom you’ll be held accountable – so you’ll be safe!
  • Drink plenty of water, it doesn’t add any calories or carbohydrates to your body, so it’s perfect, so keep your body really hydrated!

Frequently Asked Questions

Who should not go on a keto diet?

Basically, most people can confidently follow the ketogenic diet. However, there are three conditions under which, in addition to some additional modifications, monitoring is necessary:

  1. If you are taking diabetes medications, such as insulin.
  2. If you need medicine for high blood pressure.
  3. If you are breastfeeding.

Dangers and side effects

However, it is undeniable that the diet has several dangers or side effects to consider. These dangers and side effects of the ketogenic diet can be:

  • Mild headaches and flu-like symptoms. These usually appear two or three days after starting this regimen.
  • Leg cramps
  • Nausea
  • Irritability
  • A little confusion
  • Constipation
  • Bad breath

Note: The good news is that these symptoms usually go away on their own within a few days. The best news is that these symptoms can be completely avoided.

How to avoid these effects in ketogenic diets

These effects can be counteracted if a lot of water is consumed. Remember that this factor is also very important because water is the best friend in diets. It will allow your body to absorb the most nutrients your body needs.

Also, if the keto diet is accompanied by vitamins and a measured decrease in carbohydrates. If you are going to drastically change the way you eat, it is best to do it progressively. Do not fall into extremes and you will see that this diet can be very good and will be your best option!

Let’s look at how to avoid the following side effects.

  • Constipation
  • Bad breath
  • Heart palpitations
  • Decreased physical performance

Constipation

Constipation is another possible side effect during the first time on a low-carbohydrate diet, as your digestive system may need time to adjust.

Here are the three steps to cure him, maybe he just needs the first one:

1- Drink plenty of fluids and get enough salt. The most common cause of constipation is low carbohydrate intake. This causes the body to absorb more water from the colon and therefore the contents dry up, make it more difficult and constipation can result. The solution is to drink plenty of water and maybe add some extra salt.

2- Eat plenty of vegetables or other sources of fiber. Getting enough good quality fiber from the diet keeps the bowels moving and reduces the risk of constipation.

This can be more of a low-carbohydrate challenge, where many sources of fiber are avoided, but eating a lot of non-starchy vegetables can solve this problem. Another, and completely free of carbohydrates, option for adding fiber to the diet is psyllium seed shells.

3- If the above steps are not enough, use milk of magnesia to relieve constipation.

Bad breath

Bad breath is caused by the drastic ketone burning that the body is having during the diet. The smell is acetone, a ketone body this is a sign that your body is burning a lot of saturated fat and even turning a lot of fat into ketones to feed the brain.

Not everyone who eats a low-carbohydrate ketogenic diet ever experiences this ketone breathing, and for most people who do, it’s a temporary thing that goes away after a week or two. The body then adjusts and stops ketones escaping through breathing and sweating.

However, if you are one of the few people who find it harder to get rid of the smell, we have effective solutions for you. The first two are more general, the next three more specifically targeting keto smell. Let’s see them.

5 Very effective solutions to eliminate side effects;

1- Drink enough liquid and get enough salt. If your mouth feels dry, which often happens when you have just started a strict low-carbohydrate diet and ketosis, it means you have less saliva to kill bacteria. This can result in bad breath, so be sure to drink enough.

2- Maintain good oral hygiene. Brushing your teeth twice a day will not stop the fruity smell of keto (coming from the lungs), but at least it will not mix with other smells.

3- Use a breath freshener. This can mask the smell of keto and wait a week or two (This bad smell, 90% of the time, only lasts 2 weeks while the body adapts).

4- Reduce the degree of ketosis. If odor is a long-term problem and you want to get rid of it, the easy way to do it is to reduce the degree of ketosis. This means eating a little more carbohydrates, 50-70 grams per day is enough to get out of ketosis.

5- Another option is to eat 50-70 grams of carbohydrates per day and add a little intermittent fasting. With this we can achieve the same effect as a low-carbohydrate, low-sugar diet, but without the smell.

Heart palpitations

It is common to have a slightly elevated heart rate during the first few weeks of the diet. All this is normal, we shouldn’t worry too much.

This is caused by dehydration and lack of salt. A reduction in the amount of fluid circulating in the bloodstream means that the heart will have to pump blood a little harder or faster to maintain blood pressure.

The solution: Drink plenty of water to stay hydrated.

Decreased physical performance

In the first few weeks your physical performance may be severely reduced. There are 3 main reasons for this:

  1. Lack of fluids and salts. This is the cause of most of the early problems when starting low carb, you can call it the real killer of physical functioning.

Solution: Drink a large glass of water with 0.5 teaspoons of salt 30-60 minutes before exercising. This can make a big difference in performance.

  1. Adaptation to fat burning takes weeks. The second cause of reduced early performance is that our bodies require weeks to adapt to fat burning.

Don’t be scared: It just takes time for our bodies to change from being a sugar burner to burning fat and using it as energy.

  1. It takes weeks or months. Sometimes adaptation takes longer than expected. What can we do?

Solution: Adaptation will be faster if you are doing sports while dieting.

With this you already have an excellent basis to start the ketogenic diet and lose weight as soon as possible. Always keep in mind that you need to master as much information as possible with this particular diet.

So, the results will be fast, the side effects will be super transient and you’ll enjoy eating well and cutting back on food, stay fit with the keto diet and look great in your body!

Final conclusions of the ketogenic diet for weight loss

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