A keto diet is a diet that involves eating few carbohydrates and more fat, so you reduce your intake of starch and sugar. The diet has many benefits in terms of weight loss, performance and general health.
The keto diet is an extremely low carb diet that forces the body to burn fat rather than carbohydrates and thus gets into a condition called ketosis. See what the pros and cons of the keto diet are here.
A keto diet is especially effective if you want to lose excess fat without having to eat less food as well as to prevent type 2 diabetes.
Also read: Beginner’s Guide to KETO
What is a keto diet?
A keto diet is in many ways similar to other so-called “low carb, high fat” diets.
While eating significantly fewer carbohydrates with a keto diet, one maintains one’s protein intake and eats more fat. At first glance, it may sound contradictory that you can lose weight by eating more fat, but there is a point to it all.
Normally, the body will convert the carbohydrates that you consume through the diet into energy, but with a keto diet you avoid eating carbohydrates and the body therefore has to find other energy sources.
These new energy sources are fat. When you have reached the stage in the keto diet, where the body begins to convert fat into energy, you have reached what is called ketosis.
What is ketosis?
Ketosis is a metabolic condition in which the body burns fat rather than carbohydrates. It is this process that a keto diet forces the body to get into, as it cannot get enough energy from its usual energy source (carbohydrates).
Once the body has become accustomed to converting fat into energy, it can also utilize the body’s fat stores. Thus, the body can use the excess fat in the body for energy conversion, which can lead to weight loss if one gets the right keto diet.
When starting a keto diet, it requires some getting used to from the body. It cannot absorb the carbohydrates that it is otherwise used to, and it may therefore take a while before you reach the ketosis.
During the habituation period, most people will experience physiological changes, the most common of which are fatigue, thirst, decreased appetite and headaches.
It differs from person to person how long it takes to get into ketosis. For most, it will take a few days to a week if one maintains a tight and good keto meal plan.
When is one in ketosis?
You can use a blood test to measure whether you are in ketosis. It is possible to buy home kits or have the test done by a specialist.
What are the benefits of a keto diet?
There are many benefits to a keto diet. Including:
- Increased weight loss
- Reduced hunger and sugar cravings
- The body gets better at burning fat
- Better sleep
- More stable blood sugar
- Better endurance and performance
- Reduces the risk of a number of lifestyle diseases
- Increased physical and mental surplus
- You avoid empty calories
The keto diet gives you a better ability to burn fat. It provides stable energy in everyday life, and excellent endurance on long training trips.
Reduction of possible belly fat, and thus reduced risk of developing a long list of lifestyle diseases.
Increased mental and physical excess because you get rid of a blood sugar that whips up and down.
Greater physical health because you drop a lot of empty calories from sugar and processed grains.
Also read: LCHF #8 Beginner Mistake
What to eat on a keto diet?
A keto diet is only effective if one maintains a good keto diet. But what is a good keto diet? A good rule of thumb is to eat less than 50g, ideally under 20g, carbs a day. The less carbohydrates one consumes, the more effective the keto diet will be. It can be difficult to completely avoid carbohydrates, which is why ordinary people on the keto diet will usually consume small amounts of carbohydrates every day.
That being said, it does not mean that you can eat anything, even if it does not contain carbohydrates. One should eat healthy and varied by getting
It is important to get nourishment from the right ingredients. This can i.a. be:
- Protein-rich yoghurts, such as skyr, quark and Greek yoghurt, including fatty varieties.
- Fish and shellfish
Of course, there are also a wide variety of foods one should avoid in a keto diet.
Once you have control over which foods you should eat and which ones you should stay away from, it will be easy for most people to maintain their diet without having to calculate how many carbohydrates they consume.
- Other grain products, such as bulgur, quinoa, barley, corn and oats.
- Dried beans and lentils
- Root vegetables
- Milk and yogurt
- Sugar, incl. sweets and sodas
At the beginning of the keto diet, the body will lose large amounts of water and salt, and it is therefore important to remember to get plenty of fluids and get salt through the diet.
Does everyone benefit from a keto diet?
Healthy people will be able to benefit from a keto diet if they put their diet together properly. However, there are certain population groups that need special attention and vigilance:
- Blood pressure patients
- Breastfeeding mothers
If you are one of these groups, you should consult your doctor before starting a keto diet.
Do you lose weight with keto?
Keto diet is a very effective diet. Many people will, if they stick to their diet plan, lose several kilos within the first few weeks. In the beginning, it is not the fat that is burned, but instead the body that gets rid of its carbohydrate stores.
Once the body has got rid of most of the carbohydrate depots, it will start burning the fat, which means that one starts getting rid of excess fat and losing weight.
In addition, a keto diet is easier to maintain than many other diets. You can easily be on a keto diet without counting calories or measuring how much you eat.
Keto food plan
A good meal plan is an easy and effective tool for a good keto diet. There are endless possibilities for different meals and recipes.
At the beginning of the keto diet, it may be a good idea to put together a meal plan in which you plan what you will eat morning, noon and evening for a week ahead. Basically, one should eat most things as long as it does not contain carbohydrates.
However, common sense is important, so that you do not only eat bacon and drink cream. One’s meal plan should be healthy and varied so that one eats the same things every meal and gets healthy food.
Also read our blog: LCHF = Low Carb High Fat
This is what a diet plan for the keto diet might look like
In practice, this means that your daily diet will deviate somewhat from a normal “oatmeal, rye bread and potatoes” diet. An exemplary plan for the day could look like this:
1.5-2 dl Greek yogurt 10% with 15-20 chopped almonds and 25 grams of berries on top.
Two to three hard-boiled eggs, 200 grams of rodent greens and a few spoonfuls of pesto.
An avocado + 1 dl cottage cheese.
3-400 grams of wok vegetables and 150 grams of chicken meat sautéed in a few tablespoons of olive oil.
What Happens When You Stop The Keto Diet?
You can stop from one day to the next. However, some people will react with quite a lot of fatigue or discomfort, and if this is the case, you can advantageously choose a strategy where you gradually reduce your intake.
To reduce these side effects, you can quietly increase your carbohydrate intake. Thus, it is not a good idea to eat a lot of carbohydrates directly after one has been on a keto diet.
Keto Guide: Keto for Beginners
Keto has gradually become a fairly popular and comprehensive diet. Many have described it as extremely effective in weight loss, where a reduced appetite, eliminated sugar cravings and calorie deficit have aroused great success.
But what is keto really about? And is the diet for everyone? You can read much more about this in our keto guide for beginners!
What is KETO?
Maybe you already know the term LCHF – better known as low carb, high fat? As the name implies, the LCHF diet involves eating fewer carbohydrates and a greater amount of fat, thus reducing your intake of sugar and starch.
It is in this connection that the rather popular diet KETO has emerged.
About getting into ketosis
KETO stands for ketogenic diet. From the outside, the keto diet is the most dedicated way of life according to the low carb, high fat principle. Keto is about getting the body used to burning fat rather than carbohydrates, so the body gets into the bodily state called ketosis. This happens as a result of an extremely low carb diet.
The body’s fuel
Carbohydrates include cereals, breads, potatoes, fruits and rice, which are known to make up the majority of a “regular” or recommended diet. This is because the body’s normal or primary fuel is glucose. Glucose is the most basic carbohydrate. It is even the muscle and the brain’s favorite fuel.
With the keto diet, we get a little past the inverted world, where the intake of carbohydrates must be sharply reduced, so the body is forced to fetch fuel from other sources. When we live by a keto diet plan, the body will slowly convert fats into ketone bodies.
Ketone fabric can be used in the same way as carbohydrates. However, carbohydrates are either converted into direct energy, settling as fat on the body, if we have gained too much, otherwise they hide in small stores in the body.
By propelling the body on ketone bodies, one will be able to draw on the body’s energy-rich fat deposits. If you do not get the right keto diet, you will of course be able to experience weight gain.
How long does it take to get into ketosis?
Your body has been accustomed to being driven on carbohydrates for the last many years, and is now being introduced to something completely unfamiliar. Therefore, you should not be intimidated that it requires a little getting used to, which can cause some noticeable physiological changes.
It is different for the individual how long it takes before the body reaches the state where it is able to burn fat as primary fuel “The ketosis state”. Typically, it will take a few days to a week before that happens if you follow a strict diet plan.
That being said, one may find that the body needs some time to get used to the new way of life. You may therefore experience increased thirst, decreased appetite, bad taste in the mouth “this disappears”, fatigue, headaches or increased energy. It can take up to two weeks before the body has adjusted to the new habits and the low-carbohydrate diet.
Do not forget liquid and salt!
At the beginning of a keto diet, many people make the mistake of not taking into account that the body loses large amounts of water and salt in connection with this. All the body’s cells need salt, which is found in many of the processed carbohydrate foods. A possible salt deficiency can lead to the symptoms of keto influenza.
You can avoid the unpleasant nuisance simply by eating the recommended amount of salt and drinking plenty of fluids – at the same time it helps you better through the transition phase.
Measure if you are in ketosis
You can use ketostix test strips, Combur-7 test or Freestyle Precision Xtra ketone strips to measure whether you are in ketosis. With both the blood meter and the test strips, you can easily measure the amount of ketones in either the blood or the urine. For a more accurate measurement, you should choose the blood meter that at 1.5-3 mmol / L indicates the optimal ketosis condition.
Benefits of the KETO diet
There are a wide range of benefits to a keto cure whether it is temporary or permanent. Among other things, it helps to:
- Improve digestion.
- Improve your sleep.
- Reduce appetite and reduce sugar cravings.
- Improve the body’s ability to burn fat.
- Provide more endurance and a stable energy level in everyday life.
- Increase fat loss while minimizing muscle loss provided you get enough protein.
- Give less inflammation in the body. Sugar, refined carbohydrates and omega-6 rich vegetable oils are among the most pro-inflammatory foods.
- Reduce the risk of lifestyle diseases by, among other things, reducing belly fat.
- Provide increased mental and physical surplus. Which, among other things, comes from the fact that blood sugar does not rise and fall in long lanes.
- Provide greater physical health by dropping empty calories from sugar and processed grains.
How can you use KETO?
As shown above, a keto diet can be both a sustained lifestyle but also a temporary effective cure.
If you want to live in ketosis for the next many years, it is important that you sit down to choose the right, healthy ingredients so that you can ensure an adequate intake of the vital vitamins, minerals, dietary fiber, antioxidants, proteins and not least healthy fats!
If you follow keto life indefinitely, a number of health benefits, as above, are included throughout life. If keto is used primarily for dieting, you can, on the other hand, manage to pull the good parts out of the diet as weight loss or adaptation to a healthier lifestyle.
Keep in mind that when you stop being in ketosis, the need for sugar and carbohydrates will once again mark your life, and it is then important to be prepared if you want to maintain the slim line.
Weight loss with KETO
Are you tired of failed diets? Then you should definitely throw yourself into a cure for KETO – not in a week, not something with “first on Monday”, but from today or tomorrow!
You will typically lose a few pounds already within the first week of time with KETO. This is not because of so much fat, but more that the body gets rid of its carbohydrate stores, which bind a lot of water. Next, many find it easy to shed about ½-1kg of fat per week.
Make an extra effort – and be rewarded by the many benefits
It may seem a lot easier with weight loss in connection with the keto diet, where intrusive cravings and overeating do not apply once you are in optimal ketosis.
Just make sure you do not eat for calorie balance, but instead aim for a lot fewer calories than the body needs. If you provide an extra effort with exercise and the strict diet, you can reap all the benefits that come with a healthy and exercise-oriented lifestyle such as better health, more profits and joy.
Once the body has become accustomed to extracting energy from the body’s fat stores, your appetite will be regulated or reduced, and at the same time you will avoid a fluctuating blood sugar when the body burns fat.
You no longer need to constantly fill your body with new energy, as it now has access to energy in the form of excess fat on the body. It is therefore easier to reduce portion sizes with keto, as hunger does not intrude or make oneself uncomfortable. That is why so many people also manage to lose weight and be on a calorie deficit with this cure!
When you stop being in ketosis
There is no right or wrong time to stop his keto lifestyle. It is therefore entirely up to you when you want to get out of ketosis and again drive the body using glucose.
If you stop abruptly from one day to the next, you can, as in the habituation period, react with exhaustion, fatigue or discomfort in the body. For this reason, most people choose the strategy of gradually changing their diet.
Also read: What is LCHF?
Is KETO for everyone?
Keto can be immediately recommended to everyone, provided that you put together your diet correctly – according to your specific needs. In this way, keto can be a healthy and invigorating way of life.
It should also be pointed out that some groups should pay special attention to:
Diabetics. If you are taking medication for diabetes, you need to adjust your diet especially after the reduced intake of carbohydrates. You should discuss this with your doctor or therapist.
Blood pressure patients.
When using antihypertensive drugs, there is a risk of low blood pressure during the first few weeks on keto. Measure your blood pressure regularly and discuss your diet and needs with your doctor.
Breastfeeding mothers. The sweetness in breast milk comes from the carbohydrates we get through the diet. When breastfeeding, you should therefore aim for 50-75 g. Carbohydrate daily. If you get too few carbohydrates, it can lead to a state of intoxication in the body.
If you do intense sports, competition or hard physical activity, the muscles require a lot of energy. They work best with carbohydrates present, as otherwise your performance may decline. Also remember the right amount of protein.
KETO meal plan – choose the right foods
The prerequisite for the keto diet to be successful depends on the healthy and right compositions you make in food and beverages. For this, it can be most manageable to follow a meal plan or keto diet plan, where it is made clear and distinct what the individual portions and ingredients contain.
If you jump right into the pork on the whipped cream, a mountain of bacon, butter or processed cold cuts, you will do nothing good for your body, but instead nurture an extremely unhealthy lifestyle. It is important to make varied choices and choose the foods that are limited in additives and are least processed. The daily diet should primarily consist of healthy, good ingredients such as:
- Vegetable oils
- Fish and shellfish
How Many Calories Should I Have Daily?
It varies from person to person how much nutrition, ie carbohydrates, fats and proteins you need. It depends on everything from size, age, muscle mass, activity level, natural metabolism and moreover your desired goal with the diet. With weight loss, as you know, you need to eat fewer calories than your body needs.
Avoid consuming these foods
Keto works overall with a reduced amount of carbohydrates, moderate intake of protein and high intake of healthy fats. It is recommended under normal circumstances to eat well under 50 grams of carbohydrates a day.
These foods should therefore be eaten in minimal amounts or avoided altogether:
- Pasta, rice and potatoes
- Cereal products such as bulgur, quinoa, barley, corn and oats
- Dried beans and lentils
- Certain root vegetables
- Sugary drinks and foods
- Include these foods in your KETO diet
- Protein-rich and fatty yogurts: skyr, quark and Greek yogurt
- Cheese, cream and butter
- Coarse vegetables like cauliflower, broccoli, peas and green beans
- Meat, poultry, seafood
- Healthy vegetable oils
Example of a KETO diet plan
Meat with mash of vegetables.
Also read: Is keto better than low carb?
KETO coffee – recipe for the bulletproof coffee
There is a sea of exciting keto recipes, under which you can find examples of keto breakfast, pizza, bread and keto snacks.
Especially keto coffee “bulletproof coffee” has become known, even among those who are not on the diet. We have therefore given you a small taste of the keto lifestyle with this delicious, easy and exciting recipe:
- 1 mug of freshly brewed strong coffee
- 1 teaspoon unsalted butter
- 1 teaspoon coconut oil
- 1 teaspoon whipping cream (18%)
If desired, a little vanilla powder and cinnamon can be added. The butter can also be omitted.