What is the Keto Diet?

This is a sub-category of the low carb diet, also known as the fat diet. The rule of thumb for keto is: 60F / 35P / 5KH. This means that 60% of the calories should come from fat, 35% from protein and 5% from carbohydrates. The carbohydrate intake of max. 50 g per day must not be exceeded.

Why low carb?

Carbohydrates are essential for your metabolism. But too large amounts overwhelm your blood sugar level and promote the storage of fat. To lose weight, you need to start with carbohydrates.

Top 3 healthy fat suppliers

Omega-3 fatty acids and MCT fats have many beneficial properties for nutrition and should be the focus when choosing fats. Organic is the first choice because the composition is much better!

Top 3 Healthy Fats Suppliers

1. From meat to milk

In all animal products, the content of omega-3 fatty acids is heavily dependent on the feed. The animals enrich the good fatty acids from the fresh grass in meat and milk. Therefore, pay attention to grazing or grass feeding. Lard is ideal for frying and bacon contributes an irresistible aroma with numerous aromatic substances, and it is rich in good fatty acids. Butter and cream are the only animal fats that have medium-chain fatty acids that can be quickly converted into ketones. They are mild, versatile and serve as a natural flavor enhancer.

2. fish

Fatty sea fish such as sea eels, mackerel, sardines, salmon and herring are particularly rich in omega-3 fatty acids. With them, too, the fatty acid content comes from the diet. Targeted and species-appropriate feeding can produce very good levels of good fatty acids. On the other hand, fish that are not fed appropriately in aqua culture are relatively poor. Pay attention to environmentally friendly fishing methods for wild-caught fish and seafood, recognizable by the MSC seal.

3. Vegetable oils

Two aspects make a good vegetable oil: the ratio of omega-3 to omega-6 fatty acids and the content of MCT fats. Cold-pressed oils still contain all the good ingredients such as vitamins. Coconut oil made from organic products is the first choice next to lard for frying and baking. Olive oil is mainly used in cold cooking or as a flavoring drizzle over dishes. With its high content of oleic acid, it regulates the fat metabolism and reduces the proportion of toxic fats.

The same goes for avocado oil: half of it consists of oleic acid. The oil gives vegetable and mushroom dishes, salads and soups a nutty note. Nut oils made from whale, hazel or macadamia nuts are also suitable for cold cooking, but not for heating. They contain a balanced mix of healthy fats. Just a few drops refine salads, soups and vegetable dishes. The unmistakable taste of linseed oil goes well with vegetables, salads and soups. Linseed oil must not be heated. Its 6: 1 ratio of omega-3 to omega-6 fatty acids is almost ideal for the human metabolism.

Top 4 Carbohydrates Suppliers

1. Fruit

contains important vitamins and minerals that are also indispensable in an LCHF diet. In addition, it provides you with other healthy substances, such as antioxidants. This applies in particular to brightly colored fruits such as berries, papayas or apricots. Easy to remember: the sweeter the fruit, the less suitable it is for a ketogenic diet. Make sure to consume fruit unprocessed if possible, because sugar is often added during processing. Frozen fruit is also good because it is harvested when it is optimally ripe and tastes delicious.

2. Vegetables

Cucumber contains many vitamins, minerals and the bases that are particularly important in the ketogenic diet. The daily allowable amount of carbohydrates should mainly be covered by vegetables. You can eat all kinds of cabbage, lettuce, cucumber, spinach, tomatoes, asparagus, broccoli, eggplant, zucchini, bell pepper, onions and mushrooms without any worries. Take advantage of the high fat content of avocado and olives. Frozen vegetables are a healthy and practical alternative to fresh produce. But they are cautious about root vegetables, because plants store carbohydrates in roots and tubers.

3. Legumes

Although they provide high quality protein, lentils and chickpeas in particular also contain a lot of carbohydrates. If you want legumes, it is better to switch to peas and beans, which are lower in carbohydrates in comparison.

4. Flour alternatives

can replace pure carbohydrate carriers such as sugar, potatoes, rice and grains that are not very suitable for the keto diet. Almond flour, which only contains about 6 g of carbohydrates per 100 g, is suitable as a flour substitute. You can use it with sweetener in baked goods. Other nut flours or ground flax seeds, pumpkin or pine nuts are good substitutes for grain flour.

Getting into ketosis through fasting

You can achieve a quick entry into ketosis by fasting for two days. The carbohydrate stores in our body are only sufficient for about a day, after which our metabolism switches to burning fat from adipose tissue. Some of this fat is then converted into ketone bodies and released into the blood.

Basics of the keto kitchen

Good fats, meat, fish, vegetables, fruit, salads and dairy products - a large selection from all categories enriches the ketogenic diet. You only need to be careful with high-carb foods.

Fats / oils

Avocado, hemp, coconut, flax, olive oil

Butter, ghee, clarified butter

Nut oils (walnut, hazelnut, macadamia nut oil)

Fish / seafood

Eel, herring, salmon, mackerel

Prawns, crabs

Shellfish

Preserves in olive oil (sardines, tuna)

Meat / meat products

fat bone broth

Poultry with skin (chicken, duck, goose, turkey)

Lamb, beef, pork, game

Salami, chorizo, ham, bacon

Dairy products

high fat cheese

Cream, cottage cheese

Sheep cheese (feta)

Nuts and seeds

Hazelnuts, macadamia nuts

Chia seeds, flax seeds

Vegetables, salads

all types of cabbage, sauerkraut

all leaf salads

artichokes

Eggplant

Avocados

spring onions

cucumber

leek

Swiss chard

Olvien

paprika

Mushrooms

Radish, radish

celery

Asparagus (green, white)

spinach

tomatoes

zucchini

fruit

Apples

Apricots, plums

Berry

Pomegranates

Grapefruits, oranges

Litchis, papayas

Herbs, ketogen tropfen Stiftung Warentest spices, condiments

all types of herbs

Mayonnaise, aioli, bernaise sauce

Pesto

Tomato paste

sugar-free mustard (mustard powder)

Furthermore

Eggs

Dark chocolate (at least 80% cocoa content)

Tipps & Tricks

Fill mineral tanks

As soon as ketosis is reached, there is an increased excretion of some minerals together with water. It is best to make up for the impending mineral deficiency with meat or vegetable broth. Eat plenty of vegetables to get enough magnesium, which is needed for almost all of your body's biochemical functions.

Food cravings

At the beginning of the transition, the desire for sweets can be dominant. Small consolation: the desire gradually fades. If there is no other option, start with sweetening with suitable sweeteners such as xucker or xylitol. But try to do without it gradually. It's better to treat yourself to a piece of dark chocolate with 80% cocoa from time to time.

Not in the mood for breakfast

The perfect drink for those who refuse breakfast: Bulletproof Coffee. This coffee enriched with butter and / or coconut oil will provide you with energy until noon. It not only fills you up, but catapults you into the day super fit.

Acids and Bases

In order to keep the ph value in the blood constant, ketones, which are chemically acids, have to be balanced with bases. Vegetables and vegetable broths are good sources of bases. If the protein intake is increased at the same time, the amount of acid in the blood also increases and the base intake from food is often insufficient.

Keto and alcohol

Alcoholic beverages are not strictly taboo. But you'd better avoid beer, as a lot of carbohydrates are hidden here. But a glass of dry white wine is allowed, as is high-proof wine if it is not a sweet liqueur. Try a vodka or gin mixed with a large glass of mineral water and some lime juice.

Keto on the go

In the restaurant you leave out the usual "filling side dishes" such as pasta, potatoes, rice or bread. Better to eat a fried fish or a steak with a large salad - but not with the usual dressings, but rather with oil and vinegar or lemon juice. Of course, large portions of vegetables - often cooked with lots of butter - are great as a side dish.

The ideal concentration of keto

A keto concentration in the blood in the range of 1 to 3 mmol / l is favorable. Ketones can be measured in the blood, but a urine test is simpler. In the pharmacy you can get so-called keto sticks with which this measurement is possible. The measured values then also allow conclusions to be drawn about the values in the blood. Especially at the beginning of the change, you can check whether the reduction in carbohydrates is sufficient and ketosis is achieved.

Measure ketosis

When you start changing your diet, measure your ketone levels every morning. After a few days you will notice an increase in ketone levels, the level of which depends on the reduction in the amount of carbohydrates and the fat content in your diet. Coconut oil in particular will ensure that the ketones increase.

If that's not the case after a week or so, look for hidden carbohydrates in your diet. Maybe your protein consumption is still too high. Then you may have to reduce the carbohydrates even further in order to change your metabolism.



After a few weeks of switching, the excretion of ketones will decrease. This does not mean that the concept is not working, but rather a sign that your metabolism has adapted to the breakdown of ketones, which are now mostly burned and no longer excreted.

Ketosis and exercise

If you manage to maintain ketosis in the long term, your performance in sports also increases. Ketones ensure the energy supply of the muscles and the hunger branch, which many athletes fear, does not occur. This sudden lack of energy is caused by the sharp drop in the glucose concentration in the blood, without the lack of ketones being able to compensate for the energy deficit.








Im Mariam Tahsin From USA. I've given my life to the study of Keto Diet ... It's a subject that I take extremely seriously. And yet, though I've spent 8 years of my life studying Keto Diet , this is without a doubt the most exciting breakthrough that I've experienced throughout my career