The Keto diet in a nutshell
Our average diet today is roughly 50% carbohydrate, 35% fat, and 15% protein. Most of our energy therefore comes from carbohydrates (they are found in pasta, bread, cereals, fruits and even table sugar). They contain sugar in different forms, including glucose and fructose. Glucose from carbohydrates will be used as a primary source of energy by the muscles, heart and brain.
The ketogenic diet is based on a diet very high in fat (or lipids) and very low in carbohydrates (high-fat and low-carb). When you massively decrease your daily carbohydrate intake, then your body will start converting fat into energy because it lacks carbohydrates. : it is ketogenesis. Our liver will produce small molecules called ketones (or ketone bodies) to supply our bodies and brains with energy. These ketones are produced by the liver from fat in the diet.
On a ketogenic or keto diet, the body works primarily with fat and ketones. It thus partly reproduces the effects of fasting where the body must adapt deprivation of food, and therefore of glucose.
What are we eating ?
Starting a Keto diet means redefining your diet in a sustainable way. You will find more details in our article which explains how to start a keto diet, but here are some general tips:
Favor foods high in fat
- The right oils: olive, rapeseed, coconut, walnut, etc.
- Dairy products: whole milk and fresh cream, coconut milk and coconut cream, cheese matured with raw milk, yoghurts, unsweetened vegetable milks
- Meat, fish and eggs
- Nuts and seeds: walnuts, hazelnuts, almonds, cashews, pistachios, pecans
- Coconut flour, walnut flour, almond or hazelnut powder
Reduce your carbohydrate intake
- Sugar and sweet products (candies, pastries for example)
- Overly processed foods (ready meals)
- Bread, pasta, rice, and cereals
- Foods rich in starch (potatoes, sweet potatoes, etc.)
- Legumes (lentils, chickpeas, etc.)
- Sodas and fruit juices
Maintain your protein intake
- Animal proteins: meat, fish, eggs
- Vegetable proteins: nuts and almonds
Eat vegetables low in carbohydrates and limit fruits
- Vegetables: cabbage, endives, spinach, lettuce, eggplant, asparagus, cucumber, zucchini, fennel, green beans, leek, broccoli, celery
- Fruits: berries only (blueberries, blackcurrants, currants, raspberries, strawberries)
Macronutrients seem to be the lifeblood of any keto diet, but contrary to popular opinion, there is no one macronutrient ratio that is right for everyone. Instead, you'll have a completely different set of macronutrients than your friend or mom's depending on:
- Your physical and mental goals
- Your health history
- Your activity level
However, there are general tips for a ketogenic diet:
- 70-80% of calories from fat
- 20-25% of calories from protein
- 5-10% of calories from carbohydrates
Remember that percentages should be used as a guide only. Your macronutrient goals will vary depending on your lifestyle.
Fat is considered the cornerstone of the keto diet because it doesn't raise your blood sugar like carbohydrates. The real secret to getting into ketosis is to cut back on carbs and you can modulate your fat intake from there. However, most people on a keto diet have a calorie intake of which 70-80% comes from healthy fat. Fill up on healthy fats with Fbomb nut butterwhere the Revolsnax bites.
Protein is extremely important in the Keto diet, especially if you are active or athletic. Ideally, you should consume at least 0.8 grams of protein per pound of lean mass to prevent muscle loss. For those with an extremely active lifestyle, 1 gram of protein per pound of lean body mass is ideal.
To calculate your lean mass, you must:
Calculate your percentage of body fat.
Subtract your body fat percentage from 100%. This will be your lean body mass in%.
Multiply your lean body mass in% by your total weight. While most keto sites recommend 10-15% protein over total calorie intake, be aware that you can eat a lot more without spiking your blood sugar or dropping you into ketosis.
Most people who want to go into ketosis should include 5-10% carbohydrate in their total calorie intake, or around 100-200 calories from carbohydrates (25-50 grams of carbohydrate per day). Enjoy Funky Fat Foods Sugar Free Chocolate to start your keto diet smoothly and begin to burn fat.
The health benefits of Keto
This is the most famous feature of diet keto: sustainable fat loss. The Keto diet can dramatically reduce body weight, fat, and body mass while maintaining muscle mass. It can also increase fat metabolism during exercise.
The ketogenic diet can help improve your endurance level. However, the transition from burning glucose to burning fat can be shorter or longer.
Several studies have shown a link between low sugar intake and improvement in symptoms of irritable bowel syndrome (IBS). A study has shown that a ketogenic diet can improve abdominal pain and overall quality of life in people with IBS (*).
The ketogenic diet helps balance blood sugar and insulin levels. Lowering the risk of insulin resistance may help prevent metabolic diseases such as type 2 diabetes.
The keto diet may help reduce risk factors for heart disease, including improving HDL cholesterol, blood pressure, triglycerides, and LDL (linked to plaque in the arteries) cholesterol.
The keto diet can help people with Parkinson's disease, Alzheimer's disease and other degenerative brain diseases. This is likely due to the fact that ketones have potential neuroprotective and anti-inflammatory benefits.
Since ketones and lower blood sugar levels help with overall hormonal balance and lower inflammatory markers, the keto diet can be good for skin health. A study suggests that a decrease in skin inflammation can reduce acne and other skin damage.
The ketogenic diet was created in the early 20th century to help prevent seizures in patients with epilepsy, especially children. To date, ketosis is used as a therapeutic diet for people with epilepsy.
fight against cancer
A growing body of research suggests that a strict keto diet may help slow tumor growth. While no diet can cure or prevent cancer, a low-carb, sugar-free diet is a great place to start.
What is the Difference Between Ketogenic Diet and Atkins Diet
The Keto diet is very often combined with other low-carb diets, such as the Atkins diet. There are a few key differences between them.
Difference in carbohydrate intake
The main difference between Keto and low carb is the level of macronutrients. Low-carb diets are considered any diet that consumes less than 100-150 grams of carbohydrate per day. You will need to cut your carb intake much more significantly to enter ketosis. The Atkins Diet is different from the Keto Diet because of its different phases, which range from severely restricting carbohydrates to adding a generous amount of carbohydrate (approximately 80 to 100 grams per day) in the diet.
The Keto diet works best when you stick to a consistent carb intake - less than 50 grams per day for most people.
Difference in protein intake
Most low-carb diets are also high in protein. However, the keto diet varies in terms of protein intake, from moderate (around 20% of your total calorie intake) to high protein intake. Unlike Atkins, the keto diet is not associated with high protein intake. Instead, it focuses on moderate protein, low-carb veggies, and quality fats.
Difference in objectives
The goals between these diets also vary. Unlike Atkins, the Paleo, or the Mediterranean Diet, the goal of Keto is to introduce ketosis by weaning the body from burning glucose for long-term fuel. You will never be able to enter ketosis with a diet that is too high in carbohydrates. And while you can briefly enter ketosis on the Atkins diet, you will immediately return to normal by reintroducing higher levels of high-carb foods. Discover our brands to start your risk-free keto diet today!