All you need to know about keto
Last Updated: 236d
What is a keto diet?
A keto or ketogenic diet is a low-carb, moderate protein, higher-fat diet that many users have experienced to burn fat more effectively. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and increase your intake of fat. When reducing the carb intake (below 50 grams of carbs/day) your body will reach a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
Why is it called keto?
A keto diet causes your body to produce small fuel molecules called “ketones.” This is an alternative fuel source for your body that can be used when blood sugar (glucose from carbs) is in short supply.
What does ketosis mean?
The ketosis is a metabolic state with a high concentration of ketones in your blood. This is happening when fat provides most of the fuel for the body, and there’s limited access to glucose. Glucose (blood sugar) is usually the preferred fuel source for many cells in the body.
What’s the most important thing to do to reach ketosis?
The key is avoiding to eat too many carbs.
Here’s what you should avoid on a keto diet – foods containing a lot of carbs, both the sugary and the starchy kind:
Bread, pasta, cooked rice, beer, candy and potatoes, soda/juice, fruits that are not low glycemic such as oranges, tangerines, bananas, pineapple...
Fish and seafood, meat, eggs, vegetables low in carbs (cabbage, cauliflower, broccoli, zucchini, avocado,...), healthy fats such as olive oil, seeds nuts, avocade etc., low carb fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes
What can you drink on a ketogenic diet?
Water is the perfect drink, and coffee or tea are fine too. Do not use sugar for sweetening.
How to know you are in ketosis
There are some telltale symptoms that can be very typical during the diet, also called the "keto flu"- most people feel one or more of these symptoms during the first one or two weeks of a keto diet, especially days 3-5. Fortunately, it’s temporary, and will most likely feel fine again.
Here some of the symptoms:
- Dry mouth and increased thirst
- Increased urination
- Keto breath - common side effect, this is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath
- Short-term fatigue - a natural side effect of your body adapting to a new system after several decades of running on a carb-heavy fuel system
- Insomnia - some users report insomnia or waking up at night when they first reduce their carbs drastically. However, this usually improves in a matter of weeks.
If you feel that the symptoms during a very strict diet are too challenging but you still would like to follow a keto diet, please think of using one of our less stricter keto options.
Important: choose your carbs wisely by adding as many low carb fibre-rich vegetables as possible. Aim at eating healthy, unsaturated fats.