The ketogenic diet, often referred to as “keto,” is a high-fat, moderate-protein, and very low-carbohydrate diet. The central principle of the diet is to shift the body’s metabolism away from burning carbohydrates for energy and towards burning fats. This metabolic state is known as ketosis.
Closer look at how it works and its characteristics:
- Low Carbohydrate Intake: The ketogenic diet drastically reduces carbohydrate consumption, typically to less than 50 grams per day, and sometimes as low as 20 grams per day. This reduction in carbs alters the body’s energy metabolism.
- High Fat Intake: Fat constitutes the majority of the dietary intake in a keto diet — often 70% to 80% of total daily calories. This high-fat intake provides the necessary energy (calories) to replace the calories that would normally come from carbohydrates.
- Moderate Protein Intake: Protein intake is moderate, generally making up about 20% of the diet. It’s important to balance protein intake, as too much can interfere with ketosis.
- Ketosis: The goal of the ketogenic diet is to enter a metabolic state called ketosis. In ketosis, the body becomes incredibly efficient at burning fat for energy. The liver converts fat into fatty acids and ketone bodies, the latter of which becomes the primary energy source for the brain in place of glucose.
- Potential Benefits: The ketogenic diet has been studied for its potential benefits in weight loss, controlling blood sugar levels, improving cognitive function, and even managing certain neurological disorders and cancers. It’s also popular for its potential to reduce appetite and increase energy levels.
- Health Considerations: While many people experience positive health outcomes, the ketogenic diet is not suitable for everyone. It can have side effects, especially during the initial adaptation phase (known as the “keto flu”). It’s important to consult healthcare professionals before starting the diet, especially for individuals with pre-existing health conditions.
The ketogenic diet requires careful planning to ensure nutritional needs are met while maintaining the balance of macronutrients necessary to stay in ketosis. It’s typically used as a short-term diet strategy rather than a long-term lifestyle change due to its restrictive nature.
Foods to Eat on a Ketogenic Diet:
- Fats and Oils: Since the keto diet is high-fat, these are crucial. You should prioritize healthy fats like olive oil, coconut oil, butter, avocado oil, and MCT oil.
- Proteins: Moderate protein intake is important. Focus on meat (beef, pork, poultry), fish (especially fatty fish like salmon), eggs, and some dairy products like cheese and Greek yogurt.
- Low-Carb Vegetables: Non-starchy vegetables are best. Examples include leafy greens (like spinach and kale), broccoli, cauliflower, zucchini, and bell peppers.
- Nuts and Seeds: These are great for snacks or as additives to meals. Almonds, walnuts, flaxseeds, and chia seeds are good choices.
- Avocados: High in healthy fats and very low in carbs.
- Berries: In moderation, certain berries like raspberries and blackberries can fit into a keto diet.
- Sweeteners: Natural sweeteners like stevia, erythritol, and monk fruit can be used in place of sugar.
Foods to Avoid on a Ketogenic Diet:
- Sugary Foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Starches and Grains: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: Most fruits are high in carbs and should be avoided. Exceptions are small portions of certain berries.
- Beans and Legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root Vegetables: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-Fat or Diet Products: These often contain high amounts of carbs.
- Unhealthy Fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Many alcoholic drinks are high in carbohydrates.
Keto and low carb products
The ketogenic diet can be a culinary challenge – especially at the beginning! BeKeto offers a wide range of low-carbohydrate products to help you prepare healthy and delicious meals. From now on, you can bake delicious breads, make cakes and pancakes without making sacrifices or compromising on taste. On the shelves of BeKeto you will also find keto pasta, jams, MCT oils and exogenous ketones.
Reach for health with BeKeto!
The products in the BeKeto range are a fantastic source of nutrients and a great idea for creative and tasty dishes that will make your ketogenic diet not only beneficial to your health, but also extremely tasty and filling. In addition, BeKeto offers a wide range of recipes and dietary advice to help you achieve your health goals and stick to the ketogenic diet. Check out the BeKeto range and discover how the ketogenic diet can help improve your health and well-being! Check it out for yourself at https://beketo.uk.
The ketogenic diet with BeKeto – tasty and healthy!
If you’re looking for a path to a healthier lifestyle, weight reduction or just want to try something new, the ketogenic diet could be right for you. Let BeKeto be your companion on this fascinating journey, not only providing you with quality products, but also inspiring you to cook creatively and experiment in the kitchen. The company’s offer is more than just low-carbohydrate food – it is a community of ketogenic diet enthusiasts who cook with passion and care about their health. Together with BeKeto, discover that tasty and healthy food can go hand in hand, and that the ketogenic diet is not just a choice, but a lifestyle.
