The diet is designed so that you eat a mixture of meat, fish, shellfish and poultry as well as the right vegetables that are low in carbohydrates. Just follow the schedule and you will achieve ketosis within 4-5 days. It is therefore important that you are strict and do NOT eat anything that is not on the diet.
To get an extra boost in your combustion, I combine the low-carbohydrate diet with periodic fasting, ie both 16: 8 and 5: 2 (Read more in the document Fasting).
You eat different amount of calories every day for maximum metabolism and high metabolism.
The keto diet is very effective if you want to lose weight. Your fat burning skyrockets while fat storage decreases. You feel very little hunger and the craving for sweets decreases sharply or disappears completely. All of these factors are very positive if you want to lose weight.
What is ketosis?
You reach ketosis by eating very little carbohydrates. Either through a strict low carb diet or through fasting. It takes about two days to end up in ketosis. When the body's sugar stores run out, the body instead begins to form ketones in the blood. If you end up in ketosis via prolonged fasting or starvation, your body can slow down your metabolism. But if you eat your fill of the Keto Diet, your metabolism is maintained.It is thus a positive domino effect. You eat less carbohydrates so your body needs to burn more fat instead. It turns into energy and strength. Many who follow the keto diet experience greater endurance. They can train more, which helps to strengthen the positive effect. To know how much ketosis you have, you can buy sticks and measure the ketones in the blood or through a urine sample.
How to eat in the keto diet
According to the National Food Administration, you should get about 50 percent carbohydrates, 30 percent fat and 20 percent protein. When you do a Keto Diet, the division looks completely different. During the Keto Diet you eat about: 75% fat, 20% protein and 5% carbohydrates.It is free to eat fatty fish, meat, poultry, eggs, natural fats and above-ground vegetables. What you should avoid are starchy foods, sugar, margarine and light products. Fruit also goes away. If you want to eat dairy products, choose the fattest option.
You can eat nuts and berries in moderation, a maximum of one handful of nuts per day. On special occasions, alcohol is okay if you stick to sugar-free beverages, such as dry wine. But be prepared that alcohol can adversely affect your weight loss. You are welcome to drink water, coffee and tea.
Side effects of Keto Diet
Starting a Keto Diet is a drastic dietary change and with it come side effects. Headaches, fatigue, dizziness and freezing are common to feel the first 5-7 days.Many of these can usually be cured with an increased fluid intake (water) and mineral salt. When you drastically cut down on carbohydrates, the body releases fluid as carbohydrates bind
Other side effects that you may get are bad breath and that you start to smell bad. It is individual how long the smell lasts, but it does not usually last long.
It can be tough to train when you start a keto diet, it takes a few weeks of adjustment for the body to be able to use the fat burning enough in the muscles.
Energy distribution Keto Diet
- 5% carbohydrates
Vegetables that grow above ground, mainly green leafy plants, avocados, broccoli and cauliflower. Avoid berries, fruits, root vegetables and nuts. - 20% protein
Eggs, fish, shellfish, poultry, game, beef and pork. - 75% fat
Choose mainly butter, bearnaise, hollandaise, coconut oil, olive oil, olives, pesto, avocado, egg yolk, mayonnaise, aioli, seeds and sparingly with nuts. Avoid or eat sparingly dairy products (except butter).
