Keto or ketogenic diet is a strict form of LCHF that is very well suited for weight loss. Keto is currently the most popular diet in the United States, where many have switched to a ketogenic diet.
What is the Ketogenic Diet?
Keto diet is a very strict variant of LCHF diet. The main difference is that in a ketogenic diet it is not only carbohydrate intake that is limited but also the amount of protein. Milk products are also limited.
How do I get started with the Ketogenic Diet?
The best way to get started is simply to start eating the right diet. Either with your own recipes or with the help of our LovelyKeto plan that lasts for 4 weeks. In the kick start, we’ve done all the preparatory work required such as recipes, weekly menus, shopping lists all calculated for you to burn as much fat as possible and motivate you to continue. Read more and order your Personalized Keto plan here.
Who fits into the keto diet?
The keto diet is suitable for those who may have tried some kind of LCHF before but have not really managed to lose weight as you desired. Maybe you’ve been careless with your diet and eaten way too liberal LCHF and need to get started again. If you have never tried ketogenic diet, you can either go directly on the keto diet or first try some of our recipes.
Lose weight with the Ketogenic Diet
The keto diet is very effective if you want to lose weight. Your fat-burning shoots in height while reducing fat deposits. You feel very little hunger and the sweet-sucking is greatly reduced or completely vanishing. All these factors are very positive if you want to lose weight.
How do I end up in ketosis?
Eat according to the ketodiet as we describe in the article here. Eating two-three meals per day and not small eating between meals is also preferable to apply some form of periodic fasting from time to time. However, it is preferable not in the first 4 weeks.
What are ketones?
Ketones are produced in the liver and are an alternative fuel to glucose (blood sugar). Ketone bodies are formed when you eat very little carbohydrates and are economical with protein intake. Although the brain can use ketone bodies as fuel and many experiences that they become more focused and gain mental clarity when they are in ketosis. Another pleasant side effect of the ketogenic diet is that fat burning increases dramatically.
How do I know I’m in ketosis?
You can measure if you’re in ketosis in a couple of different ways. The most common ones are via urine sticks that you buy at the pharmacy, or via a blood ketone meter.
Urinary sticks are the easiest and cheapest way and work well at first.
If you want to know more exactly how it comes to with ketone manufacturing, a blood ketone meter is a more precise but more expensive option. The advantage of this is that you can see if you are within the reference framework for “optimal ketos” 1.5-3.0 mmol/L
Keto Diet breakdown
- 0-5 % carbohydrates
Vegetables growing above ground, mainly green leaf plants, avocado, broccoli and cauliflower. Avoid berries, fruits, roots and nuts.
- 15 % protein
Eggs, fish, shellfish, poultry, game, beef and pig meat.
- 80 % fat
Choose mainly butter, ghee, coconut oil, MCT oil, avocado, egg yolk and olive oil. Avoid or eat sparingly from dairy products (except butter).
Who shouldn’t eat a ketogenic diet?
Always make a dietary change in consultation with your healthcare contact, especially if you have any illness. If you are diabetic both type 1/type 2 and if you take your diabetes, it is especially important you first talk to your doctor. It can be fatal to experiment on your own as the medication doses are often completely wrong. Always consult your doctor and adjust your diet in consultation with him/her. Also, beware if you are taking high blood pressure and if you are breastfeeding.
I want Ketogenic diet, what do I do?
As I said, you can try our keto plan where our dietary advisors have developed a special menu with a ketogenic diet for weight loss. Recipes, menu for 4 weeks, shopping lists included. If you want to choose Keto recipes, you will find over 500 recipes with a ketogenic diet here.