The guide that explains everything
How to Get Started Kéto
What if you could train your body to burn fat durably?
What if your energy didn't come from carbohydrates, but fat?
What if you set ambitious goals and overtake them every day?
The Kéto regime, what is it?
The Kéto regime is a diet that combines high-fat, low-fat and low-carb-rich inputs. This combination will push your body to burn fat: it's the state of ketogenesis. Your body then converts fat into energy, rather than carbohydrates.
Your body comes into a ketogenese when you massively decrease your daily intake of carbohydrates. Many people regard the Kéto regime as a very high-fat diet. However, consuming very large amounts of fat is less important than reducing its carbohydrate intake when it comes to changing the way your metabolism works.
Let us first understand how our metabolism works to understand what this change means in our body.
How does it work?
When you have a carbohydrate-rich diet, your body transforms these carbohydrates into glucose (sugar in the blood). As carbohydrates are transformed into sugar, your blood sugar levels increase.
When the blood sugar levels increase, your body creates insulin, which transports glucose into your cells for energy. This is called a "peak of insulin".
Glucose is the preferred energy source of your body. As long as you continue to eat carbohydrates, your body will continue to turn it into sugar to give it energy. In other words, when glucose is present, your body refuses to burn its fat reserves.
Since carbohydrates are the preferred energy source of your body, the only way to start burning fat is to eliminate them.
Cutting carbohydrates depletes your glycogen stores (stored glucose). And without glucose available for energy, your body has no choice but to start burning its fat reserves. Your body begins to convert fatty acids to ketones, a metabolic state called ketosis and the basis of a ketogenic diet.
What are the ketones?
During ketosis, your liver converts fatty acids into ketones or ketones. These by-products become the new energy source for your body. When you reduce your carbohydrate intake and replace these calories with healthy lipids and carbohydrates, your body reacts by becoming "Kéto" or more efficient to burn fat.
Do you think ketosis is not "natural"? Think about it!
Your body has been designed to activate and deactivate ketosis, a natural function of the human body.
Cketosis helps your body work on stored body fat when food is not readily available. Similarly, the Kéto regime aims to "starve" your body of carbohydrates, by making you switch to a fat-consuming state.
The three main ketone bodies produced in the liver are:
- Acetate (AcAc)
- Beta-hydroxybutyric acid (BHB)
What are the differences between the Kéto and Low Carbs regimes?
The Kéto diet is very often associated with other low-carbohydrate diets, such as the Atkins diet. There are some key differences between them.
Difference in carbohydrate intake
The main difference between Kéto and low carbohydrate is the level of macronutrients. Low carbohydrate diets are considered to be any diet consuming less than 100 to 150 grams of carbohydrates per day. You will need to reduce your carbohydrate intake much more significantly to get ketosis. The Atkins diet is different from the Kéto regime because of its different phases, ranging from severe carbohydrate restriction to the addition of a generous amount of carbohydrates (about 80 to 100 grams per day) in the diet.
The Kéto system works best when you stick to a constant carbohydrate intake-less than 50 grams a day for most people.
Difference in protein intake
Most low-carbohydrate diets are also high in protein. However, the Kéto diet varies in terms of protein intake, moderate (about 20 % of your total caloric intake) to high protein intake. Unlike Atkins, the Kéto diet is not associated with high protein intake. Instead, it focuses on moderate protein, low-carbohydrate vegetables, and quality fats.
The objectives between these plans also vary. Unlike Atkins, paleo, or Mediterranean diet, Kéto's goal is to introduce the ketosis by weaning the body by burning glucose to make long-term fuel. You will never be able to enter ketosis with a low carbohydrate diet. And although you can briefly enter ketosis with the Atkins diet, you will return immediately to normal by reintroducing higher levels of carbohydrate-rich foods.
Macronutrients of the Kéto Regime
Macronutrients appear to be the cornerstone of any Kéto regime, but contrary to popular opinion, there is no single macronutrient ratio that is suitable for everyone. Instead, you will have a set of macronutrients completely different from that of your friend or mother depending on:
- Your physical and mental goals
- Your Health History
- Your activity level
There are, however, general advice for a ketogenic diet:
- 70-80 % of calories from fat
- 20-25 % calories from protein
- 5-10 % calories from carbohydrates
Remember that percentages should only be used as a guide. Your macronutrient goals will vary according to your lifestyle.
Fats are considered the cornerstone of the kéto diet, as they do not increase your blood sugar levels, such as carbohydrates. The real secret for ketosis is to reduce carbohydrates. You can modulate your fat intake from there. However, most people who follow a kéto diet generally range from 70 to 80 % of their calories to healthy fats.
= > This means that if you consume 2,000 calories a day, you need between 144 and 177 grams of fat.
The protein had a bad reputation in the Kéto community. Some experts have argued that consuming too much protein with a very low carbohydrate diet may have a metabolic effect called glyconeogenesis. But that is not true either. Proteins are extremely important in the Kéto regime, especially if you are active or sporting.
Ideally, you should eat at least 0.8 grams of protein per kilogram of lean mass to avoid muscle loss. For those who have an extremely active lifestyle, 1 gram of protein per kilogram of lean mass is ideal.
To calculate your lean mass, you must:
Calculate your percentage of body fat.
Subtract your body fat percentage by 100 %. It will be your lean body mass in %.
Multiply your lean body mass in % by your total weight.
Thus, while most Kéto sites recommend 10 to 15 % of the total number of calories from protein, know that you can eat a lot more without increasing your blood sugar or getting you lost in ketosis.
Most people who wish to develop a ketose should obtain about 5 to 10 % of the total calories from carbohydrates. This usually results in between 100 and 200 calories from carbohydrates or about 25 to 50 grams of carbohydrates per day.
Most people consume about 30 grams of carbohydrates in their diet. Depending on your level of activity and your health needs, you may be able to consume up to 80 grams of carbohydrates and remain in ketosis.
What can you eat in a Kéto diet?
MAs you understand the basics of the Kéto regime, it is time to focus on the recommended foods. Focus on nutrient-rich foods, including meat, vegetables, nuts and seeds, as well as many healthy fats. You will avoid cereals, legumes, processed foods and most fruit.
MEAT, EGGS, NUTS AND SEEDS
All meats and seafood are included in the Kéto 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 that are high in the air. The nuts and seeds are also good and eat better raw (not roasted or coated with sugar).
Treat yourself to:
- Beef: preferably fatty pieces such as steak, calf, roast, ground beef and stews,
- Poultry: chicken net, quail, duck, turkey and game-try to concentrate on the darker and fat meats,
- Pork: loin of pork, mesh net, chops, ham and bacon,
- Fish: mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
- Bone broth: beef bone broth and chicken bone broth,
- Crustaceans: oysters, clams, crab, mussels and lobster,
- Abats: heart, liver, tongue, kidneys and offal,
- Eggs: fried, scrambled and boiled eggs-use whole egg
- Vegetarian sources such as macadamia nuts, almonds and walnut butter
Do not hesitate to fill your plate with low-carbohydrate vegetables. Vegetables are an excellent way to get a good dose of micronutrients, so you can avoid vitamin deficiencies. Enjoy low-carbohydrate vegetables such as leafy vegetables and crucifers, which contain less than 5 grams of net carbohydrates per serving.
Take advantage of these low-carbohydrate vegetables:
- Leaves: curly cabbage, spinach, carding and rocket bites
- Cruciferous vegetables: cabbage, cauliflower and courgette
- Lettuce: iceberg, Roman and butter
- Fermented vegetables: sauerkro and kimchi
- Other vegetables such as mushrooms, asparagus and celery
If you can tolerate dairy products, you can include them in your diet. Choose grass-fed dairy products, whole and organic, to the extent possible. Avoid low-fat or fat-free dairy products or sugar-rich products.
Here is a list of dairy products compatible with the kéto:
- Butter and ghee
- Thick cream and thick whipped cream
- Fermented dairy products such as yogurt and kefir
- Fresh Cream
- Soft cheese
Use caution because 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. Enjoy these low-sugar fruits:
- Lawyers (the only fruit you can enjoy in abundance)
- Organic sores, such as raspberries, blueberries, strawberries and cranberries
HEALTHY FATS AND OILS
You can taste both animal fats (saturated fats) and plant fats. The sources of healthy fats include grass-fed butter, ghee or coconut oil, olive oil, durable palm oil, and TCM oil from plants.
Take advantage of these fats and oils:
- Butter and ghee
- Coconut oil, coconut butter
- Linseed oil
- Olive oil
- Sesame seed oil
- MCT oil and MCT powder
- Nuts oil
- Olive oil, avocado oil
HERBS AND SPICES
Use the seasonings but make sure they do not contain any added sugars. Consider buying fresh herbs in store.
Pro tip: If you keep fresh herbs in a glass jar filled with water in the refrigerator, they will last up to two weeks.
Food to be avoided
It is best to avoid the following foods during a Kéto diet because of their high carbohydrate content.
Cereals are loaded in carbohydrates, so it is better to avoid all cereals on the Kéto. Whole grains, wheat, pasta, rice, oats, barley, rye, corn and quinoa are affected.
Beans and Legumes
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 High sugar content
Although many fruits are full of antioxidants and other micronutrients, they are also rich in fructose, which will cause you to get out of 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 from low-carbohydrate sources-vitamins that will not chase you from ketosis.
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 a friendly kéto recipes or a kéto snack.
Some alcoholic beverages are low-glycemic and are suitable for a Kéto diet. However, keep in mind that when you drink alcohol, your liver treats ethanol preferentially and stops producing ketones. If you are following a Kéto 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 (rance) 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.
The Health Benefits of the Kéto
This is the most famous characteristic of the kéto diet: the loss of durable grease. The Kéto diet can significantly reduce body weight, body fat and body weight while maintaining muscle mass. It can also increase fat metabolism during exercise.
The ketogenic diet can help improve your endurance. However, the shift from the burning of glucose to the burning of fat can be more or less long.
Several studies have shown a link between low sugar intake and improved symptoms of irritable bowel syndrome (IBS). A study has shown that a ketogenic diet can improve abdominal pain and overall quality of life in individuals with SCI (*).
The ketogenic diet helps to balance sugar levels in the blood and insulin. Reducing the risk of insulin resistance can help prevent metabolic diseases such as type 2 diabetes.
The kéto diet can help reduce risk factors for heart disease, including improved HDL cholesterol, blood pressure, triglycerides and LDL cholesterol (linked to plaque in the arteries).
The kéto diet can help people with Parkinson's disease, Alzheimer's disease and other degenerative brain diseases. This is probably due to the fact that ketone bodies have potential neuroprotective and anti-inflammatory beneficial effects.
As ketones and lower blood sugar levels contribute to the overall hormonal balance and the decrease in inflammatory markers, the kéto diet can be good for skin health. A study suggests that a decrease in skin inflammation can reduce acne and other skin lesions.
The ketogenic diet was created in the early 20th century to help prevent seizures in epileptic patients, especially children. To date, ketosis is being used as a therapeutic regimens for people with epilepsy.
More and more research suggests that a strict kéto regime can help slow down tumour growth. Although no diet can cure or prevent cancer, a low-carbohydrate and sugar-free diet is an excellent starting point.
How do I know if the ketosis started?
You can follow the above considerations for macronutrients, eat the prescribed ketone dietetic foods and avoid cereals, starch and legumes without being cetose. Why not? Because ketosis is a metabolic state, you may need to modify your meal plan, exercise program, and other elements of your lifestyle to be able to enter.
Many signs and symptoms suggest that you are in ketosis, including:
- Weight loss
- Fewer Fringals
- Better mental clarity
- More stable energy
But there is only one reliable way to know if you are in a ketosis state: test your ketone rate. There are two ways to do this:
- In your urine with a urine strip
- In your blood with a glucometer
Food supplements during the Kéto diet
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, for times when a more natural approach is not enough, you can consider using supplements.
Supplements are a popular means of maximizing the benefits of a ketogenic diet. You can't get all your nutrients with supplements, but they can help. You must add them to a complete food base to get the best possible results.
Exogenous ketones are additional ketones-usually beta-hydroxybutyrate or acetoacetate-that help give you the energy you need to perform. You can take exogenous ketones between meals or 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. Benefits include weight loss and energy. TCMs come from coconut and are primarily sold in liquid form.
Collagen is the most abundant protein in your body (25-35 %). It is it that keeps the whole body of your body: it supports the growth of the joints, organs, hair and tissues. The amino acids of collagen supplements can also help in the production of energy, DNA repair, detoxification and healthy digestion.
It is difficult to get all the micronutrients you need in your diet, regardless of your diet.
Keto pre-drive complements such as Perfect Keto Perform Pre-Workout can improve physical and cognitive performance. The latter contains exogenous ketones and MCT oil powder for energy, creatine for protein metabolism, branched chain amino acids for muscle growth and repair.
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 kéto diet can lead to the consumption of more electrolytes than usual, so you need to rebuild them yourself-a fact that few people know at the beginning of the kéto diet. Add more sodium, potassium and calcium to your diet or take a complement that could help.
THE OIL OF KRILL
Get even more anti-inflammatory benefits with high quality omega-3 fatty acids. Krill oil is as powerful as fish oil, without the haste of fish. The krill also contains phospholipids and a potent antioxidant called astaxanthin, unlike fish oil.
Blood Glucose Level Support
Consider adding vitamins, minerals and herbs to aid digestion, metabolism, hormonal function and normal energy production. Take them with carbohydrate-rich meals to promote a healthy metabolism of carbohydrates or simply to promote a healthy absorption of nutrients.
Is the Kéto regime good for health?
The state of ketosis is a perfectly safe and natural metabolic state, but it is often confused with a very dangerous metabolic state called ketoacidosis.
Having rates of ketones between 0.5 and 5.0 mmol/L is not dangerous, but there are a number of risks, ranging from mild symptoms of Kéto flu to diabetic ketoacidosis, which is not a problem if you are not diabetic.
Diabetic ketoacidosis (ACD) is a dangerous metabolic state that is most often found in type 1 diabetics and sometimes type 2 diabetics if they do not properly manage their insulin and diet.
Kéto flu SYMPTOMS
Many people experience short-term side effects similar to flu-like symptoms. These temporary symptoms are dehydration by-products and low carbohydrate levels while your body adapts:
- Head Mals
- Brain Fog
- Stomach pain
- Low motivation
Ketosis can often be shortened or completely avoided by taking ketone supplements, which help make the transition to the ketose much shorter and easier.