The basic principles of the ketogenic diet are as follows:
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Carbohydrate Reduction: The ketogenic diet involves a drastic reduction in carbohydrate intake, typically limiting them to around 5-10% of total calories. This forces the body into a metabolic state called ketosis, in which it burns fat instead of carbohydrates as its primary source of energy.
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High in Fat: The ketogenic diet is rich in healthy fats , which should make up about 70-75% of your total calories. These fats can come from sources like avocados, olive oil, coconut oil, nuts, and butter.
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Moderate Protein: Protein typically makes up about 20-25% of total calories on a ketogenic diet. It's important not to overindulge in protein, as this can make it difficult to enter ketosis.
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Controlled Calorie Intake: Although this is not a diet based on calorie restriction, it is important to control portions and maintain a balance between calories consumed and individual needs. Weight loss, if a goal, is achieved through a calorie deficit.
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Approved Foods: Here you can find a list of foods allowed and prohibited on keto.
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Avoid Sugars and Starches: Added sugars and starchy foods such as bread, pasta, rice, potatoes, and sugary products should be completely avoided.
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Fruit and Legume Control: Fruits and legumes, which contain carbohydrates, should be consumed in moderation. If possible, eat only berries and forest fruits.
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Hydration and Electrolytes: Drinking enough water and ensuring you maintain your electrolyte levels like sodium, potassium, and magnesium is essential to preventing dehydration and the "keto flu."
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Monitoring Ketosis: Many people on a ketogenic diet use urine ketone test strips or a blood ketone meter to ensure they are in ketosis, the state in which the body burns fat for fuel.
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Medical Supervision: It's important to note that the ketogenic diet may not be suitable for everyone, and it's recommended to consult a healthcare professional before starting, especially if you have pre-existing medical conditions.
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On our keto blog you will find weekly keto menus so you can start your diet right away.
