The complete ketogenic diet for beginners your essential guide to living the keto lifestyle. The ketogenic diet is on the rise, both in the world and in United State.
Often people's idea of a ketogenic diet is, “So can butter be good? Yes, and cheese is with you, but I can't eat fruit? What the hell… Nutrition recommendations say completely different things !!”
- 1 So what is a ketogenic diet?
- 2 As a result, you may have questions about:
- 3 What is a ketogenic diet?
- 4 How do I know that I am in ketosis?
- 5 There are three different ways to determine if you are in ketosis or not:
- 6 Symptoms of diabetic ketoacidosis include:
- 7 What are ketones?
- 8 Can I drop my weight during a ketogenic diet?
- 9 What are the other benefits of a ketogenic diet?
- 10 What is the difference between a keto, Atkins, and paleo diet?
- 11 How do I follow a ketogenic diet?
- 12 Here are some examples of carbohydrate sources and how much fibre they contain:
- 13 What foods can I eat during a ketogenic diet?
- 14 What foods can I not eat during a ketogenic diet?
- 15 Fat burner = fasting + ketogenic diet
- 16 How do you avoid the keto flu and other adverse side effects?
- 17 Strength training and ketosis, how does it work? Aerobic exercise and ketosis? What about CrossFit workouts during ketosis?
- 17.1 1. “I love strength training. Is a ketogenic diet right for me?”
- 17.2 2. “I do a lot of aerobic exercise like cycling and running. I always do carbon refuelling. Keto doesn't suit me, does it?”
- 17.3 3. “I'm not a competitor, but I want to look damn good.”
- 17.4 4. “I want to build muscle, is a ketogenic diet right for me?”
- 18 What is glycogen?
- 19 Supplements during a ketogenic diet
- 20 An example of a week of the ketogenic diet
- 21 What delicacies can I eat with a ketogenic diet?
- 22 Can I drink alcohol on a ketogenic diet?
- 23 Where can I learn more about this topic?
- 24 You know enough about a ketogenic diet, start doing it.
- 24.1 1. Take “before” pictures and perimeters of your body.
- 24.2 2. Count calories and macros.
- 24.3 3. Visit a grocery store.
- 24.4 4. Plan your meals.
- 24.5 5. Tell and be accountable.
- 24.6 6. Start the week with a rumble!
- 24.7 7. Focus
- 24.8 8.Follow the journey
- 24.9 9. Add supplements to your diet as needed
- 24.10 10. Be consistent
- 25 Frequently asked questions about the ketogenic diet
- 25.1 1. Who should not try a ketogenic diet?
- 25.2 2. Does the keto need to count calories?
- 25.3 3. By eating so much fat and cholesterol, I become obese, and my arteries become clogged, right?
- 25.4 4. My breath and urine smell just like ketones, what do I do about it and is this true?
- 25.5 5. Can I be a vegetarian or vegan on a ketogenic diet?
- 25.6 6. Should I never eat carbs again? How long should I eat on a ketogenic diet?
- 26 Should I try a ketogenic diet?
So what is a ketogenic diet?
You've probably heard that your friend or acquaintance has gone into “ketosis” and dropped an insane amount of weight and felt better than ever before in his life.
So is the keto diet based on hype? Is it worth it?
Whether you're against or advocating for a ketogenic diet, diet can help you drop your weight and build muscle. Often users have also found themselves making better choices in everyday life.
It is also clear that people are continually talking that a ketogenic diet is challenging to maintain for years.
As a result, you may have questions about:
- What is a ketogenic diet?
- How do I know that I am in ketosis?
- What are ketones?
- Can I only partially go into ketosis?
- Can I work out during ketosis?
- Can I do something wrong?
- Do you have any recipes for a ketogenic diet?
And yes, I gathered the answers to every question in this post.
This article is made to help you do things right on a ketogenic diet. Once again, I put myself in the game for this article and used all the available information that applies to almost all people — well, in fact, only 95 per cent.
Yes, the topic is extensive and complex, and for this reason, the article is very long. I point out, and this article is VERY LONG, perhaps the most comprehensive article I have ever written on anything at all. The report came in over 6,000 words and took two weeks to write.
If you don't have time today to read the full article, I recommend bookmarking this article and returning to the article at a better time.
What is a ketogenic diet?
In a keto diet or ketogenic diet, the most significant idea is to significantly reduce the number of carbohydrates and replace carbohydrates mostly with fat to get your metabolism to “ketosis”.
In ketosis, the body converts fat into fuel and energy.
When the body is in ketosis, the body burns fat as fuel and for this reason, the stories of neighbour Pena, (who dropped 30 pounds in two months), come to the fore in the narrative of the story.
If you want to get ketosis, your body needs to get rid of its primary fuel. The direct energy is glucose.
Glucose = sugar
There are two ways to do this:
Fasting: When you don't eat, your body burns glucose stores and starts using fat as fuel. That is, the body begins to convert fat into ketones and the body's power.
Eating in “keto style”: When you give your body fuel for fat, in general, at the same time, you should avoid foods from which your body can convert sugar into energy. That is, as a general rule, you should avoid carbohydrates and excessive protein intake. Yes. You can ruin ketosis even with excessive protein intake.
Oh boys, we humans love carbs.
I can claim that today Finns get an average of 40-80 per cent of their carbohydrates from their energy. The real figure is somewhere between 40 and 80 per cent of this.
Does this beg the question for me that if there are 2.5 million overweight people in Finland at once (which is almost 50% of the Finnish population), is there any connection between these two figures? Fat and chubby carbohydrates, namely.
When you eat carbohydrates, your body uses them for energy. When you eat too many carbohydrates, your body stores them. Simple. Here is a short English video on a topic that reflects well on the whole Point.
So let's go back to how you get into ketosis…
- Ketogenic diet
With these two techniques, your body begins to use fat as its fuel.
Another thing to keep in mind: when you eat carbs, your body produces insulin. By reducing/minimizing your carbohydrate intake, your body can become more sensitive to insulin, which in turn has numerous health benefits.
Depending on what kind of diet you choose, you're likely to select one of the strategies below:
- Traditional ketogenic diet: This diet is deficient in carbohydrates. Protein is often obtained in a very familiar way, and the amount of fat in the diet is high. In general, a diet can look like this: 75% fat, 20% protein, and 5% carbohydrates.
2. Cyclic Ketogenic Diet: This diet holds a few “refuelling days” of carbohydrates. For example, a cyclic ketogenic diet may be: 5 ketogenic days followed by two high carbohydrate days.
3. Targeted Ketogenic Diet: In this diet, carbohydrates are placed around exercise.
4. High protein ketogenic diet: This is a prevalent ketogenic diet, but it contains a little more protein. Often the ratio looks like this: 60% fat, 35% protein and 5% carbs.
Let's make your carb situation a little easier because you can practically choose from these three:
- less than 50 grams of carbohydrates
- less than 20 grams of carbohydrates
- 5% of caloric intake
What do you feel best?
How do I know that I am in ketosis?
If you want to follow a ketogenic diet, you may want to know when you are in ketosis?
I think there are a few important metrics and questions here.
- Do you get results?
- Do they matter?
If your goal is to “look good and feel good,” then 80% of all activity is centred around training, nutrition, and recovery.
So the question for you. If you don't go into ketosis but still drop your weight and you're better off, does it matter if you're in ketosis or not?
There are three different ways to determine if you are in ketosis or not:
- Test the amount of ketones in your breath
- Test your urine for ketones
- Test your blood for ketones
I have found that the measurement of ketone bodies in the breath is not such a popular method. I've found that measuring the breathing devices are much more expensive than, for example, ketogeeniliuskat.
The blood test is accurate but requires a blood sample.
Urine testing is perhaps the most comfortable and most convenient way. Ketone test strips are available online, for example, here.
The idea is straightforward. Pee on top of the tape, after which the video tells in different colours what level the amount of ketones in the urine is.
After the first week / two, I recommend testing ketones once a day. I don't recommend trying them regularly throughout the day (especially when you've just eaten) because then the test result may not be where you “would like it to be”.
Caution: As your body begins to make better use of fat, it will also use ketones more effectively. This, in turn, means that fewer ketones are transferred to the urine and breath. For this reason, levels of ketones may be lower in tests than what your body produces ketones. This is perfectly normal and by no means a problem.
Ketones in millimoles per litre of blood:
0-0.4 mmol / L = a traditional diet where 50% of the diet comes from carbohydrates.
0.5-7 mmol / L = prolonged fasting / ketogenic diet
15-25 mmol / L = diabetic ketoacidosis = danger
(May also be lower, for example during pregnancy)
Once you are in ketosis, be in another area. Do not allow ketones to escape the level of diabetic ketoacidosis. This word monster means that there are too many ketones in the body that the body cannot use to their advantage. In this case, the bloodstream becomes too acidic, and this is a dangerous condition for humans.
Symptoms of diabetic ketoacidosis include:
- The feeling that you are thirsty
- Abdominal pain
In this case, seek medical advice immediately.
Fortunately, the concern is small because only a tiny percentage of people have to experience this, but the risk is always there…
People with diabetes, in particular, are prone to diabetic ketoacidosis and should discuss the matter with a professional and genuinely knowledgeable physician before adopting a keto diet strategy.
What are ketones?
If you don't care what ketones are, go to the next section.
When your body does not have carbohydrates/glucose as an energy source, your body needs to start using fat stores for its fuel.
In the absence of glucose, the liver begins to break down fatty acids into its use, i.e., breaks down fat into useful ketones.
The body and brain can use ketones as fuel. Also, increased levels of ketones in the body can reduce appetite. (1)
The reason why so many people feel the keto diet so differently is that the brain gets its energy in a completely different way and from an additional source than before.
There are three types of ketones:
And no, I don't want to go deeper into these three because it will probably just confuse you, so let's get back on track.
Let's go back to what is essential to consider when you plan to go into “keto mode” and what the benefits of this are.
Can I drop my weight during a ketogenic diet?
Simple answer: yes, you can.
In my articles as well as in my daily work, I talk to my distance coaching clients often about how important nutrition is in terms of solidification, goal-oriented training, entrepreneurship, endurance, or any goal. I claim that 80-90 per cent of the results come from food and what you put in your mouth.
I'll also talk more about this in the “Best Diet” article, which is a summary of what a diet needs to include to make it work.
When we eat according to the keto diet, we almost eliminate one macroelement: carbohydrates.
Where do you get carbs? Bread, pasta, coarse, high-starch products such as potatoes, limes, fruit and sugars. These are dense calorie ingredients.
I have often heard people exaggerate, that they should not use all of the essential nutrients if these are removed from the diet. However, this is not the case.
When the above ingredients are removed from your diet, you will get virtually fewer calories from your diet and eat better food. When you burn more calories than you get, you will probably start to solidify and at the same time, drop your weight.
Note in the food that the quality of the food is high, and you fill in all the nutrient deficiencies.
I have to say in the meantime that often when people start a ketogenic diet, they eat less.
And yes, the same thing works the other way around. You can eat according to a ketogenic diet and increase muscle mass or gain weight. So don't assume you could eat 6,000 calories of meat, butter, avocado, bacon — and still lose weight.
Several different studies show that often a ketogenic diet is a much better option than a low-fat diet.
The results often show that a ketogenic diet is superior, even if the total caloric intake is adjusted.
One study involved 53 healthy women. Women who were on a ketogenic diet dropped 2.2 times more weight than those on a low-fat diet. At the same time, triglycerides and HDL cholesterol levels also improved.
Of course, there are also opposing theories to these observations. Some researchers claim that the results are simply due to higher protein intake. Others base their thoughts on metabolic benefit. Go and know?
What are the other benefits of a ketogenic diet?
In addition to weight loss, a keto diet can also help with many other health issues.
Studies have shown that diet can be beneficial in a wide variety of different health conditions.
Heart disease: A ketogenic diet can improve risk factors such as body fat, HDL cholesterol, blood pressure and blood sugar.
Cancer: The diet is currently used to treat several types of cancer and to slow the growth of tumours.
Alzheimer's disease: A keto diet can reduce the symptoms of Alzheimer's disease and slow its progression.
Epilepsy: reducing seizures
Parkinson's disease: one study showed that diet helped alleviate the symptoms of Parkinson's disease
Brain Injuries: An animal study found that diet can reduce cortical contusions caused by a brain injury and help with recovery.
Acne: Because sugars and grains are omitted, lower insulin levels can improve acne symptoms.
Thus, a ketogenic diet can provide many health benefits, especially in metabolic or neurological and insulin-related diseases.
ATTENTION: I am not a doctor, and I am not in favour of miracle cures. I emphasize the above and especially the transition to a ketogenic diet only when you are healthy. Otherwise, I recommend talking to your doctor.
What is the difference between a keto, Atkins, and paleo diet?
I will go through this quickly.
Keto, Paleo and Atkins are all “low carb” diets, but each of these diets focuses on DIFFERENT things.
The ketogenic diet focuses on low carbohydrates (less than 5% of total energy intake) and focuses on high fat intake (+ 70% of the diet).
In this diet, all-grain products and fruits are eliminated.
The ketogenic diet must be attentive and monitor the number of ketones in the body.
Paleo, on the other hand, tends to focus on protein and fat intake in addition to low-carbohydrate foods. The paleo diet eliminates dairy products but does not limit fruit or sweet potatoes.
Another noticeable sign in the paleo diet is that foods are not measured but eaten until they are full.
The Atkins diet is based on a four-step plan. As mentioned above, this diet focuses on low carbohydrate intake as well as high protein and fat intake.
Every diet can become unhealthy. It's always about the user. Diet as a diet requires an understanding of what is being done.
How do I follow a ketogenic diet?
I would believe that there are only and two groups that are experimenting/are on a ketogenic diet.
A. You want to lose weight. Note that weight loss does not depend on whether you are in ketosis or not. Weight loss requires that you consume more calories than you get them. Of course, this is easy to do so by minimizing carbs from your diet and increasing your fat intake.
B. You want to test, monitor, and measure how ketosis affects your body.
Often people belong to group A.
If you want “ketosis,” it requires a few things:
- Carbohydrates less than 50 grams per day
- Carbohydrates less than n 20 grams per day
- Carbohydrates 5% of caloric intake
While people regulate a lot of the protein to fat ratio, a quick rule of thumb is to limit carbohydrate intake severely.
Behind the link, you will see a calculation formula for how to calculate your basal metabolic rate.
The calculation formula goes like this for me: (15.3x [weight]) + 679 = 2056 is the metabolism of the base. This is calculated by multiplying the activity level I have by 1.3. That is, 1.3 x 2056 = 2,672.8 calories
2 Take 5% of this calorie intake for carbs. Divide by 4 (4 calories per gram of carbohydrate).
The calculation for me looks like this: 2672.8 x 0.05 / 4 = 33.41 grams of carbs per day.
I open the calculation formula a bit… For me, 5% of the diet has 133.64 calories of carbohydrates divided by 4, which corresponds to 33.41 g of carbohydrates. (Rounded to 33 grams.) Did you catch Point?
3 Calculate your protein intake. If you are active, adjust your protein intake to 0.8-1.2 grams of protein per kilogram of body weight. This is a simplified version of a complex calculation.
Your protein intake depends on how much lean muscle mass you have in your body and what kind of exercise you do.
If you want to drop weight, you can increase your protein intake by 0.5 to 0.6 grams per kilogram of body weight. Multiply this number by four, as you did in the previous calculation, so you can see how many calories and grams you need in total.
I weigh 90 pounds, which is multiplied by two (2) because I am active daily and I train 5-7 times a week. In that case, the protein intake for me is 180 grams per day. 180 x 4 = 720 calories.
This, therefore, means that I have used about 850 calories a 2672 calorie, so I will have 1822 calories remaining.
4 What's left? Fat, of course. The energy intake of fat is nine calories per gram, so divide the remaining calories by 9. This way, you can see how much fat you need per day.
As an example: 1822/9 = 202.44 grams of fat.
5 Write down each gram and start tracking the nutrients in your food. For example, 200 grams of fat, 180 grams of protein and 30 grams of carbohydrates.
This should be a good starting point for implementing a ketogenic diet. Of course, not everything always goes as planned, but relationships may need to be reshaped along the way. Every person's body reacts differently, so there is no single way to act.
To implement a diet, you need to know what you put in your mouth. I recommend using a few different apps to record what foods you eat every day.
Here are some excellent apps for recording food:
These apps are the ones I use with clients daily. The good thing about apps is that they allow you to capture meal codes directly from the side of the jar, making it easier to track foods.
The program says directly:
- How many calories do you get each day
- The percentage and grams of fat
- The percentage and grams of carbohydrates
- The percentage and grams of protein
- How many grams of fibre do you get
- How much water do you drink each day
So with these two apps, you become aware of what you are currently eating and how much. Often, many different sources of carbohydrates contain too much sugar in proportion to how much you would need to get.
Here are some examples of carbohydrate sources and how much fibre they contain:
Asparagus: 7 g of carbohydrates, 3.5 g of fibre, 2.5 g of absorbable carbohydrates.
Broccoli: 11g carbohydrates, 5g fibre, 6 grams of absorbable carbohydrates.
A high-fibre diet has a good effect on fat and sugar metabolism, so they are worth favouring. Fibre-rich foods also improve intestinal function and maintain a feeling of satiety.
By eating leafy greens such as:
- broccoli, etc.…
… You can still stay in ketosis and get enough fibre.
However, if you feel you are not getting enough fibre, I recommend a psyllium preparation that ensures the necessary intake of fibre.
What foods can I eat during a ketogenic diet?
As I explained earlier in this article, in a ketogenic diet, it is essential to stick to dietary macros. By macros, I mean the number of carbohydrates, proteins, and fats relative to each other.
Here is a little list of things you should primarily eat during your keto diet:
Meat: This category includes all red and white meat. (Red: pig, cattle) (white: chicken, turkey).
Fish: fatty fish such as salmon, tuna and small fish.
Egg: try to choose the best and most natural eggs possible.
Cheese: cheddar, goat cheese, cream cheese, mould cheeses and mozzarella. Choose as unprocessed cheese as possible.
Nuts and seeds: almonds, walnuts, cashews, flax seeds, pumpkin seeds, sunflower seeds and chia seeds
Healthy oils: above all omega three oil, extra Virgin olive oil, coconut oil and avocado oil.
Avocados: whole avocados or guacamoles made from avocados.
Low carb vegetables: almost all green vegetables, cabbage, spinach, broccoli, tomatoes, chillies, onions.
Spices: salt, pepper, various herbs and spices.
Meatless proteins: Tempe, tofu, seitan, nuts and seeds.
Here is a shortlist of what you can eat. And yes, in this article I will give a few more links to recipes that you can test at home.
Are you still involved? Brilliant!
What foods can I not eat during a ketogenic diet?
We just took a look at what you can eat. Now let's look at what you can't eat.
Sugars: this category includes all candies, cakes, ice creams, delicacies, biscuits. It's also good to note that sugar is hidden in many different foods. There is a surprising amount of sugar in ketchup and flavoured yoghurts, for example.
Starches: pasta, potatoes, sweet potatoes, rice, bread, cereals and anything made from wheat or corn (high in carbohydrates).
Dietary products: Often, various nutritional products (such as Nutrilett products) contain a lot of sugars that are not suitable for a ketogenic diet.
Liquid calories: juices, lemonades, smoothies and drinks with sugars and carbohydrates.
Fruit: what the heck? No fruit? Are you serious? Yes, I am, the fruit is high in fructose (sugar). Some of the berries are good, and for them, I recommend planning your daily total energy intake to suit your diet.
Beans: Are Beans and Legumes Healthy? Yes, they are, but they also have higher amounts of carbohydrates than nuts.
Unhealthy fats: I classify soya, sunflower oils and rapeseed oils in this category because these fats contain too much omega-six fatty acid when used in excess, which has been studied to increase the inflammatory state of the body.
Pretty much a lot to delete. Does it also seem to you that too many things are eliminated from your diet at once?
Yes, the ketogenic diet eliminates many things at once, which is why many people fall off the ride at this Point.
Often people see that list and think, “I could never give up these stuff on my diet!”
However, this is not the case and is only the first reaction to a new issue.
Fat burner = fasting + ketogenic diet
As I mentioned earlier… (maybe 5-10 mins ago), there are two different ways to ensure ketosis
- Short fasting
- Eating according to a ketogenic diet
If you combine fasting and a ketogenic diet, weight loss is guaranteed.
I recommend reading this article on snippet fasting because I think it will be useful for you.
The most prevalent version (and the one I use myself) is “Don't eat breakfast” and eat all meals between 12-8 pm.
Another option is not to eat for 24 hours. Men and women react differently to starvation, and therefore the results may vary depending on the person.
When the body moves on to fasting, the body uses up the glucose stores at the beginning, after which the liver begins to convert the body's fat mass into ketones. Fasting itself can be a trigger for ketosis.
For these reasons, for example, fasting before starting a ketogenic diet CAN metabolically SPEED up the use of fat for energy.
I love snapping fast for the simple reason that not so much time is spent cooking. I like cooking, but I also love being able to “realize myself” in the form of articles and videos.
In practice, I have a short, fast evening from eight until 12:00 the next day, after which I NORMALLY eat the next food. So in a way, I almost always skip breakfast and eat a bigger meal at lunchtime.
Of course, I can't recommend this to everyone, because here it's essential to get the same amount of calories during the same day as before, which is why meal sizes are much larger than usual. Eating large amounts of food at once is the reason people fail in fasting.
So decide what works for you:
- 24-hour fasting
- Eating with an 8 hour time window. (16h fasting)
- One colossal meal a day
- No food 3 hours after waking up or 3 hours before bedtime
Choose the option that suits you best. In several cases, fasting reduces the total number of calories eaten.
And yes, every healthy person can not eat for a while. It is a decision.
How do you avoid the keto flu and other adverse side effects?
There are often a few bad things about going into ketosis… If your body has not yet adapted to the new way you act, you may feel very unwell.
So you can feel right at home. One of these may be relevant to you:
- Brain drain
- Weak state
- The flu
- Stomach upset
The onset of a “keto state” is usually the period your body gets used to ketosis. This condition is a big shock to the body's standard system, especially when you've eaten a lot of carbs before switching to a ketogenic diet. Namely, the body begins to “remove carbohydrates” from its stores and the states of being are in line with it.
It is perfectly normal for you to feel any of the above.
Let's think about it another way so you can understand what I'm talking about.
Think of it this way: your body is like a child who has eaten candy all his life. You suddenly tell the child that, “No more candy or treats now. You start eating broccoli and meat, just like adults do.”
How do you think the child will react?
Of course bad. There will be anger, crying, mood swings and rage. Eventually, however, the child gets used to it, but it takes time.
Carbohydrate “removal” can be dramatic for many people because it can ruin days and weeks before the situation turns positive.
Usually, at this Point, the love affair with a ketogenic diet can end like a wall, and for this reason, you are comforted by various delicacies. This is perhaps the biggest reason why a ketogenic diet does not work for many people.
What about that keto flu? How do I prevent it?
Many people develop keto flu as well as headaches as the body adapts to a fatty diet and diet “dryness” as well as electrolyte imbalance. When we eliminate carbohydrates from our diet, we can often stop a few crucial electrolytes at the same time:
When you increase your intake of these electrolytes back into your diet in the form of a supplement or food, you can make up for some of the chemical changes in your body. At the same time, you will get the same electrolytes you previously received from your diet.
How do I do that? You can easily replace sodium by adding salt to your food. Potassium and magnesium, in turn, by eating kale, greens, avocado and nuts.
And of course, you can add all the supplements to the water.
I've been three times in my life ketogenic diet, and the most recent time I added electrolytes diet of the mix of water, the process was very much more tolerable and more comfortable.
From which we then get to the next topic.
Strength training and ketosis, how does it work? Aerobic exercise and ketosis? What about CrossFit workouts during ketosis?
This is a fascinating topic because it took me a week to make and write this section to get the fullest possible contribution. Sure, I could have made my post about this, but as I mentioned at the beginning: THIS BLOG POST IS VERY LONG.
“Say what you do and do what you say.”- Jari Sarasvuo.
I am going to approach training from a few different perspectives. I won't take a stand on maximum muscle building or top sports because otherwise, it would probably take another two weeks to write the article.
1. “I love strength training. Is a ketogenic diet right for me?”
The great thing, I also train for strength training when I follow a ketogenic diet. When you practice strength training or other intense workouts, your body begins to use your muscle's glycogen stores to its advantage.
You may be wondering how your muscles get glycogen if you don't eat carbs? Does strength training suffer? These are fascinating and challenging questions that I want to answer. The answer is MAYBE.
In powerlifting and weightlifting, the role of muscle sugar stores as an energy source is small, because then the body's primary sources of energy are often coped with.
With a few hours of internet collapse, I found a few different studies where a ketogenic diet did not affect strength training.
In the 2012 study, eight male gymnasts were put on a 30-day ketogenic diet (taking into account the length of the survey), and they dropped more fat mass and built muscle.
The 2016 study looked at Crossfit programming, during which no significant differences in muscle mass or performance were observed between the keto group and the control group.
In 2017, 25 men practised strength training, with both groups doing muscle mass, but the “keto group” dropped more fat mass at the same time.
These, and undoubtedly many other studies, show that you can develop with strength training or Crossfit training by eating according to a ketogenic diet.
Note that there is also a reverse side to the coin.
Other studies, on the other hand, show opposite results, which means that RESULTS MAY VARY AND the answer to the question “Is a ketogenic diet right for me?” and “Does strength training suffer?” is “MAYBE “.
I think this is worth testing on our own because each of us is a different individual. However, I recommend that you allow your body to initially adapt to the ketosis state, after which you start a challenging strength training workout.
2. “I do a lot of aerobic exercise like cycling and running. I always do carbon refuelling. Keto doesn't suit me, does it?”
Maybe not, and maybe yes. Your body can store only 1600-2000 calories of glucose in different parts of your body, but it can hold more than 40,000 calories in other parts of your body. So if you want to keep your glucose levels high during a long aerobic workout, you need to eat snacks and use “gels” etc.…
What happens if you switch to “keto mode” and burn energy fat mass from your body?
What does science say?
Previous studies have shown that a moderate carbohydrate diet can improve endurance by raising glycogen levels in muscles, but more recent studies seem to turn more to the keto direction.
The 2016 study looked at 20 ultra-marathoners and Ironman Triathletes, half of whom had been trained in fatty foods for at least six months. The other ten athletes used a traditional carbohydrate diet strategy.
- Both groups had the same level of performance in the three-hour run.
- The fat oxidation rate of the keto group was 2.3 times higher than that of the carbohydrate group, which averaged 1.5 grams per minute.
- There were no significant differences in glycogen concentration before and after exercise.
So the same thing as in strength training. THIS MAY WORK FOR YOU. Or it may be that your body works better with carbs, and that's why you're a better runner or cyclist.
I would also like to remind you to follow a diet that will make you feel good and work best for you.
3. “I'm not a competitor, but I want to look damn good.”
As we know, 80-90 per cent of all weight loss and solidification is done through diet. Exercise helps you stay healthy as well as build a more muscular body (if you practice strength training).
That is, focus on a diet that works for you. It can be a ketogenic diet or something else. Focus on uphill training as well as recovery (at least an excellent 8-hour night's sleep daily). Follow the development and strive for ascension in your practice.
I want to remind you to do the things that work best for you. Namely, studies often focus on short-term observation.
4. “I want to build muscle, is a ketogenic diet right for me?”
When it comes to building muscle, there are three general rules:
- Eat enough protein. At least 1 gram of protein per lean body weight.
- Eat more than you consume.
- Exercise properly — if you want more muscle, an exercise in a hypertrophic way.
Are Carbohydrates Good For Building Muscle? Of course, they are because they promote the release of insulin and help restore glycogen in the muscles. Carbohydrates allow you to gain muscle mass quickly.
What is glycogen?
According to Wikipedia: in humans, glycogen is mainly produced and stored in the liver and acts as a long-term secondary store of energy. Glycogen in muscle cells appears to act as a reserve source of immediately available glucose.
A healthy body maintains blood sugar, or blood glucose levels, at about the same level to ensure cellular energy intake or to avoid the disadvantages of high blood sugar.
Carbohydrates and the resulting insulin response have a significant impact on muscle growth.
It is said to be so versatile that many experts believe it to be an integral part of muscle synthesis.
Protein synthesis: the formation of new muscle proteins in muscle.
While looking at protein synthesis alone, carbohydrates are not needed. For example, egg yolk contains leucine, an essential amino acid, and is also the primary driver of protein synthesis. This means that protein synthesis can take place even without carbohydrates.
That is, even though carbohydrates are heavily involved in anabolic activity, you can still achieve an anabolic state without carbohydrates because your body also produces them.
That is, the answer to the question, “Yes, you can.”
The human body is lovely, and I am amazed at its intelligence and ability to get used to different things every single time.
Supplements during a ketogenic diet
If you've read this article so far, you've wanted to learn about this topic.
I previously recommended supplementing with electrolytes.
Another good supplement is, of course, protein powders, because if you train a lot or you're an athlete, you'll probably need protein powders to get the highest possible results. However, pay attention to how much carbohydrate is in the products.
I recommend two products that I have experienced working for each:
MCT oil is high in moderate fatty acids, and by adding MCT oil to food, you can facilitate access to ketosis as well as fat intake.
Another product is Balance Oil, which is a healthy omega-3 and a blend of olive oil with all the omega 3, omega-7 and omega-9 fatty acids necessary for humans.
Adding other supplements can be a good thing if you feel it will make your life easier. If you need more potassium in your diet, you can buy spinach and eat it. If you need sodium, add salt to your meals.
An example of a week of the ketogenic diet
To get the most out of your ketogenic diet, here's a suggestion for the week's food
Breakfast: bacon, egg and tomatoes
Lunch: chicken salad, olive oil and feta
Dinner: salmon and broccoli
Breakfast: egg, tomato, basil, goat cheese
Lunch : almond milk, peanut butter, cocoa powder and stevia smoothie.
Dinner: meatballs, cheddar cheese and vegetables
Lunch: a handful of nuts and celery in guacamole
Dinner: pesto, cream cheese and vegetables
Breakfast: omelette, avocados, peppers, pepper, onion and spices
Lunch: chicken, olive oil, cheese salad
Dinner: shrimp salad with olive oil and avocado
Breakfast: sugar-free yoghurt, peanut butter, cocoa powder and stevia
Lunch: beef and vegetables fried in coconut oil
Dinner: leaf burger with steak, bacon, egg and cheese
Breakfast: ham, cheese, vegetable egg
Lunch: Chia porridge with berries
Dinner: Whitefish, egg and spinach
Breakfast: fried eggs, bacon and mushrooms
Lunch: leaf burger with salsa, cheese and guacamole
Dinner: steak and salad
What delicacies can I eat with a ketogenic diet?
Each of us loves treats, but unfortunately, most snacks and treats are not friends of a ketogenic diet.
I firmly believe we do not need snacks. The delicacies are right now and then, but I don't recommend snacks. I prefer bigger meals because then we don't have to eat so often or prepare food so many times.
If for some reason, you want to eat snacks, I also wouldn't be happy to deny them if they fit into your diet and stay in line with your goal.
What about dessert and delicacies? The same idea applies here. If desserts and treats fit the goal, macros and calories, then just let go.
Easy keto snacks
- Dried meat
- Cabbage chips
- Cold cuts
I think this blog went through a variety of delicacies, desserts and their preparation well through.
Can I drink alcohol on a ketogenic diet?
You have to be careful with alcohol because, depending on the alcohol, they usually have quite a lot of sugar in them.
Sugar-containing alcoholic beverages:
- pi ñ a colada
- mixed drinks
So I recommend researching how much carbs are in different drinks.
Wines: 4 grams of carbohydrate per 1.5 devices, which makes about 90-120 calories depending on the wine.
Whiskey, vodka, rum, tequila: V0g carbohydrates, 90-120 calories.
Low carb beer: 1-4 grams of carbohydrate, 60-100 calories.
If for some reason you now need to drink alcohol, choose the lowest carb option possible. Depending on your goal, keep in mind that alcohol also contains calories.
Another vital consideration about alcohol is that you may get drunk faster and you may have a much harder hangover the next day.
Where can I learn more about this topic?
Are you sure you want to study more? In this article, I will try to tell you all about the essentials of a ketogenic diet, as well as how you can start a ketogenic diet today with complete confidence
If you're as knowledge-hungry as I am, you can study the subject a lot more. I prefer this book, which can also be found on my bookshelf: “The Ketogenic Bible,” by Dr Jacob Wilson and Ryan Lowery.
If you want to learn the science and research behind a ketogenic diet, I recommend switching to PubMed.
You know enough about a ketogenic diet, start doing it.
How do you get started? What next? What is happening? Of course, you need a plan!
No worries, I made it ready for this article for you too. Here's a step-by-step plan for you on how to implement a ketogenic diet.
1. Take “before” pictures and perimeters of your body.
Take a front, back and side “before” pictures in a good light. Also, take the circumference from every place on your body. You can also weigh how much you are currently weighing.
2. Count calories and macros.
Follow the instructions in this article to make a mathematical delivery of how much you need for each ingredient.
Know your number:
Eliminate carbs: Aim for 20 to 50 grams of carbs or 5% of your total energy intake per day.
3. Visit a grocery store.
Buy meat, cheese, eggs, greens, nuts, oil, fish, cream, avocados. Look for products that are low in carbohydrates, such as asparagus, broccoli and lettuce.
Challenge yourself. A ketogenic diet can be tasty. You can make ketogenic pasta, bread, muffins, puddings as well as ice creams and much more.
4. Plan your meals.
If you're going on a trip and the road, either plan and book meals for your trip in advance that fit your diet or google in advance where there are diet-friendly restaurants or fast food places.
5. Tell and be accountable.
Tell a friend because you need support. Send them this article, so they know what you are doing.
Challenge your friends and share your experience. That way, you can't slip.
Don't you have anyone who holds you accountable? Ask me for help. I have helped hundreds of people in the same boat.
6. Start the week with a rumble!
It often takes energy to start a new thing, right? At the weekend, prepare meals in advance for the following week. Challenge yourself appropriately and try fasting.
Focus on profits and what kind of superwoman/man you make of yourself. I know the keto flu is reality. Focus on what you do daily and how you learn a new routine.
- Drink plenty of water
- Supplement electrolytes with meals/drinks if you suffer from headaches
- Add salt to your food and focus on leafy greens to get your electrolyte balance back in shape
- Get yourself a support team. Discuss, ask questions and share your experiences
- Eat snacks only when you feel hungry
8.Follow the journey
Take photos and girths and track your weight every month. If progress stops with weight loss, for example, reduce the dose size. If you want to grow, increase the dose size.
Mark every month:
- How do you feel?
- Is the condition better?
- Do I look better?
- What can I do better?
You can also keep track of what you're following with a few apps:
Mark everything you eat in the app, because this is what teaches you how to eat. It may be that sometimes you eat too many carbs with a meal. Take your lessons and move on.
9. Add supplements to your diet as needed
To speed up your ketogenic diet and process, you can grab salt, MCT oil (5-10 grams twice a day), healthy omega-3 oil (depending on your weight) or use coconut oil regularly.
Supplements are a good supplement and can make things much easier for you.
10. Be consistent
There are no shortcuts to success. To be successful, the key is to be consistent. Monitor the number of ketones in your body and move forward consistently
Frequently asked questions about the ketogenic diet
1. Who should not try a ketogenic diet?
This is a critical issue. As everyone knows, this article is not about medical advice, and I don't want to give the impression that diet is for everyone.
As the ketogenic Bible says, going to ketosis is not recommended:
- At the time of carnitine deficiency
- During pregnancy
- During renal insufficiency
- Patients with type 1 diabetes
- For patients with pancreatitis
for those with liver failure
-and so on…
If you are concerned about your health, I ALWAYS recommend talking to your doctor. Then consider a keto diet only under controlled conditions.
2. Does the keto need to count calories?
Calorie counting is not necessary, but I recommend at the beginning to look at previous cell phone download programs to see what you are eating. It's almost mandatory because I know from experience that you might go a moment before you've learned what you can eat and what you can't.
The key is to monitor your carbohydrate and fibre intake. Aim for 20-50 grams per day or 5% of your total energy intake. (Fat content up to 70%).
3. By eating so much fat and cholesterol, I become obese, and my arteries become clogged, right?
This is not true because fat is healthy. However, it is not quite that simple. You need to get fats in the right proportion (1/3) and many ways, i.e. you get good vegetable fats, saturated or animal fats and essential fatty acids, in this case, the right proportions of omeg
As this study demonstrates, a low-carbohydrate diet resulted in lower fat percentage, body weight, stomach, diastolic blood pressure, triglycerides, blood pressure, insulin, and an increase in high lipoprotein cholesterol.
When fat is combined with carbohydrates, it is a bad combination.
4. My breath and urine smell just like ketones, what do I do about it and is this true?
Yes, you may notice a smell in your breath or urine. It is due to acetone produced through ketosis.
This is by no means a bad sign, but this tells you that your body is in an entirely ketogenic state. Brushing your teeth often helps with bad breath.
After you've been on a ketogenic diet for a while, your body learns to use more ketones to your advantage, so that even the awful smell disappears.
5. Can I be a vegetarian or vegan on a ketogenic diet?
Yes. As I mentioned earlier, there are a variety of foods that you can use to replace products of animal origin. If you also want to eliminate dairy products and eggs, consider mushrooms and “vegan drinks,” such as full-fat vegan cheese, in addition to vegan proteins.
6. Should I never eat carbs again? How long should I eat on a ketogenic diet?
I think my best advice on this is that everyone should try a diet like a diet and eat carbs when they have fun.
If you plan to take a ketogenic diet seriously, I recommend doing and staying on a ketogenic diet for at least 30 days. If for some reason the diet didn't suit you, you can switch out of the diet and it's ok. You can complain about good things about a ketogenic diet and take them into your daily life by modifying a special diet.
Should I try a ketogenic diet?
Suppose you have read so far, congratulations. You currently have everything you need to start a ketogenic diet.
My personal opinion: I am not on a ketogenic diet. As a rule, I live an everyday diet and strive to ensure that 90% of my diet choices are health-promoting. At the moment, this fits very well in my regular daily life.
A ketogenic diet can also be like made for you. Make sure you do everything right. There is also the possibility that the diet will not suit any of your daily life and life.
I had three times the ketogenic diet, and a diet not suits me, but it taught all the more. It taught me more about macros and how the body burns fat.
I recommend that you take care of what kind of nutrition strategy is right for you rather than “whether you stay in ketosis” or not.
If you decide to try a ketogenic diet, try it for 30 days. If you have any health problems, consult a professional before you begin.
The stupidest thing you can do is start a ketogenic diet with the idea of “Now these fats will leave in 30 days” and try to lose weight as quickly as possible and return to the same diet as you had previously eaten.
Whether it's a ketogenic diet for you or not, I recommend that you always work with a coach who knows what to do.
I hope you stay calm.
Also Read : 42 Tips for quick and easy weight loss at Home