Now that you know what's behind the ketogenic diet, we're going to see what the next steps are to get started. 5 essential elements will enable you to initiate and pursue a sustainable regime:
- Focus on food categories
- Avoid certain foods
- Choose food supplements (optional)
- Eating the right amount of food
- Detect keto flu (or ketogenic flu)
If you don't know what the kéto regime is, Appointment on the page that explains everything!
Food to be preferred
Focus on nutrient-rich foods, including meat, vegetables, nuts and seeds, as well as many healthy fats.
MEAT, EGGS, NUTS AND SEEDS
All meats and seafood are included in the keto (keto) diet, provided they are neither breaded nor fried. Always choose the highest quality meat you can afford, choosing as much as possible from organic beef, wild fish and poultry, pork and eggs raised in the open air. Treat yourself to:
- Beef, preferably more fat like steak, veal, roast, ground beef and stews
- Poultry, including chicken breasts, quail, duck, turkey and game-try to concentrate on the darker and fat meats
- Pork, including pork loin, gillnet, chops, ham and bacon without sugar
- Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
- Bone broth, including beef bone broth and chicken bone broth
- Crustaceans, including oysters, clams, crab, mussels and lobster
- Abats, including heart, liver, tongue, kidneys and offal
- Eggs, including hard, flat or scrammed eggs
Vegetarian sources such as macadamia nuts, almonds and walnut butter
LOW-CARBOHYDRATE VEGETABLES (LOW-CARB)
Do not hesitate to fill your plate with low-carbohydrate vegetables. Vegetables are an excellent way to get a good dose of micronutrients and thus avoid vitamin deficiencies potentially linked to a ketogenic diet.
Enjoy low-carbohydrate vegetables, such as leafy vegetables and crucifers, to eat vegetables that contain less than 5 grams of net carbohydrates per serving:
- Leaves, such as frying cabbage, spinach, wheats and rockets
- Cruciferous vegetables, including cabbage, cauliflower and courgette
- Lettuce, including iceberg and Roman
- Fermented vegetables such as sauerkrat and kimchi
- Other vegetables such as mushrooms, asparagus and celery
If you tolerate dairy products, you can include them in your kéto plan. Choose whole and organic dairy products as much as possible. Avoid low-fat or fat-free dairy products or sugar-rich products. In particular, you can consume:
- Butter and ghee
- Thick cream and thick whipped cream
- Fermented dairy products such as yogurt and kefir
- Fresh Cream
- Hard and soft dough cheese
FRUIT WITH LOW SUGAR CONTENT
Depletion with caution on keto as they contain large amounts of sugar and carbohydrates. If you want to eat something light and sweet, take a handful of berries, such as blueberries or raspberries. In general, lawyers (the only fruit you can enjoy in abundance) and organic berries (raspberries, blueberries, strawberries and currants) are the recommended fruit for a ketogenic diet.
HEALTHY FATS AND OILS
You can taste both animal fats (saturated fats) and plant fats thanks to a healthy ceto diet. The sources of healthy fats include grass-fed butter, ghee or coconut oil, olive oil, durable palm oil, and TCM oil from plants. You can use the following fats and oils by following a keto diet:
- Butter and ghee
- Mayonnaise House
- Coconut oil, coconut butter
- Linseed oil
- Olive oil
- Sesame seed oil
- MCT oil and MCT powder
- Nuts oil
- Olive oil, avocado oil: test the bags ofMCT FBomb oil !
HERBS AND SPICES
Use the seasonings at will at each keto meal-make sure they do not add sugar. Consider buying fresh herbs in store.
Food to be avoided
It is best to avoid the following foods during a ketogenic diet because of their high carbohydrate content.
Cereals and other processed foods with grain bases are high in carbohydrates. Avoid whole grains, wheat, pasta, rice, oats, barley, rye, corn and quinoa. Try one of these substitutes:
- Broccoli Riz
- Rated Japanese Radis
- Cauliflower Riz
BEANS AND LEGUMINOUS
Many vegetarians and vegetarians rely on the protein of beans, but their carbohydrate content is incredibly high. Avoid eating red beans, chickpeas, black beans and lentils.
FRUIT WITH HIGH SUGAR CONTENT
Many fruits are full of antioxidants and other micronutrients, but they are also rich in fructose, which will cause you to get out of the ketosis. Avoid apples, mangoes, pineapples and other fruits (with the exception of small amounts of berries).
Avoid faecal vegetables such as potatoes, sweet potatoes, some squash, panais and carrots. Like fruits, these foods have health benefits. However, you can find these vitamins and minerals in low-carbohydrate sources.
This includes, but is not limited to, desserts, artificial sweeteners, ice cream, smoothies, sodas and fruit juices. Even condiments such as ketchup and barbecue sauce are usually filled with sugar. If you want a dessert, try one of these low-carb and keto-friendly products.
Some alcoholic beverages are low-glycemic and are suitable for a ketogenic diet. However, keep in mind that when you drink alcohol, your liver treats ethanol preferentially and stops producing ketones. If you are using a ketogenic diet to lose weight, limit your alcohol consumption. If you want a cocktail, stick to low sugar blends and avoid most beers and wine.
Seed oils are highly processed and can become oxidized (scents) when heated. Avoid corn oil, canola oil, peanut oil and grape seed oil. They also contain large amounts of omega-6 fatty acids, which are inflammatory in large quantities.
Most people can enter ketosis by following a diet rich in fat and low in carbohydrates, exercising regularly or even experimenting with intermittent fasts. However, if a more natural approach is not enough, you can consider using supplements. Be careful, they alone are not enough to meet all your nutrient needs.
Exogenous ketones are additional ketones-usually beta-hydroxybutyrate or acetoacetate-that help give you the energy you need to thrive. You can take exogenous ketones between meals or increase your energy level before exercising.
OIL AND POWDER MCT
MCTs (or medium chain triglycerides) are a type of fatty acid that your body can convert to energy quickly and efficiently. Their benefits include weight loss and energy. TCMs come from coconuts and are primarily sold in liquid form.
Collagen is the most abundant protein in your body (about 25 to 35 % of total protein). It's the glue that keeps your body together and supports the growth of the joints, organs, hair and connective tissue. The amino acids of the collagen supplements can also help in energy production, DNA repair, detoxification and healthy digestion.
Protein supplements are one of the best studied supplements to help weight loss, muscle gain and recovery. Make sure you choose only grass-fed whey and avoid powders containing sugar or any other additive that may increase the blood sugar level.
Electrolytic balance is one of the most critical-but most neglected-components of a successful ketogenic diet experiment. A keto diet can result in electrolyte consumption that is more important than usual, so you will need to rebuild it yourself-a fact that few people know at the beginning of the ketogenic diet. Add more sodium, potassium and calcium to your diet or take a complement that could help.
How much of each macronutrient (fat, protein, carbohydrate) is consumed daily?
In general, it is recommended that the caloric intake be distributed as follows: 70 to 80 % fat, 5 to 10 % carbohydrate, and 10 to 20 % protein. For a diet of 2,000 calories, this corresponds to about 165 grams of fat, 40 grams of carbohydrates and 75 grams of protein.
Let us see quickly the importance of each macronutrient and how to find the ideal intake for each:
- Carbohydrates: Without limiting the consumption of carbohydrates, you cannot enter ketosis. For most people, we recommend eating less than 40 grams of carbohydrate per day. Do not worry, carbohydrates are technically not indispensable, so that most of us can get away with them by limiting them as much as we want.
- Fats: in your diet, fats will be your main source of calories. To help you determine your ideal fat intake, you can use a Keto calculator (PerfectKeto 's).
- Proteins: The protein is an essential part of any diet. If you don't eat enough, you will increase your risk of losing muscle mass. On the other hand, eating too many proteins can reduce ketone production. That is why it is essential to eat the right amount of protein during a ketogenic diet.
The Kéto Influenza
Many people experience short-term side effects similar to flu-like symptoms. These temporary symptoms are dehydration by-products and low levels of carbohydrate intake while your body adapts:
- Head Mals
- Brain Fog
- Stomach pain
- Low motivation
These symptoms can be abbreviated or avoided by taking ketone supplements: they help make the transition to the ketose much shorter and easier.