Keto Information
Keto Information
HEALTHY FATS: WHICH ARE THE BEST AND WHY.
Fat has been demonized for years and has been placed at the center of the development of countless conditions and diseases. And although it has already been proven that this is simply not true, it is still taking society and the medical community a while to realize this. For many people, after years of following low-fat diets, the ketogenic diet is the biggest challenge they face because of the amount of fat it allows. Fat still scares us. We've been led to believe that eating fat makes us fat. That eating fat is bad for us and that we should avoid it at all costs. It will still take some time before we can erase that misconception from our minds and see fat for what it is: an essential component of our health. Below we show you several healthy sources of each type of fat. Sources of saturated fats Butter and ghee (clarified butter) Cream Coconut oil Cheese bacon Sources of monounsaturated fats Olives and olive oil Avocados and avocado oil Macadamias and macadamia oil Almonds, Brazil nuts, hazelnuts, pecans Butter and bacon Sources of polyunsaturated fats Fatty fish (salmon, mackerel, herring, sardines, anchovies) Grass-fed meat Dairy from grass-fed animals Eggs from free-range hens Algae Chia seeds Flax seeds Hemp seeds Walnuts
Read more
WHAT TO EAT ON THE KETO DIET?
Premise : If you are overweight , you need to lower the amount of carbohydrates that you consume. Keto for Weight Loss: If you're following the keto diet to lose weight, it's important to remember that being in ketosis doesn't guarantee weight loss. Simply put, ketosis is a tool that makes maintaining a calorie deficit much easier because you're not constantly fighting hunger. Calories are still very important on a ketogenic diet. Some people can eat until they're full without measuring calories and still lose weight. Others find they can overeat on the keto diet and need to measure their calories to maintain a deficit. It's important to determine which method works best for you and your goals. A low-carb or ketogenic diet has many health benefits compared to many standard eating methods. Most people switch to keto to help with weight loss, but it also has other health benefits, such as reducing the risk of heart disease, diabetes, cancer, stroke, and more. Just follow these simple guidelines: Getting Started: The Basics Low in carbohydrates Restrict your net carbohydrate intake . It is recommended to limit your net carbohydrate intake to 20 grams per day. While your personal carb threshold may be higher, 20g almost ensures you'll enter ketosis . Net Carbs = Total Carbs - Fiber - Certain Sugar Alcohols Fiber is not included in the carbohydrates. Vegetables are perfectly acceptable. Adequate protein Make sure you provide your body with enough protein each day. It is recommended to try to get at least 0.8-1 g of protein per pound of lean body mass (1.8-2.2 g per kg of lean body mass) Enough fat You don't need to stuff yourself with fat, but you do need to eat enough. There's an app called Macros that helps you track your fat intake. Replenish your electrolytes Your body retains water and electrolytes differently when you're on the keto diet. It is common for people to suffer from an electrolyte deficiency, often referred to as the keto flu. To avoid or alleviate the keto flu, make sure you get enough bioavailable sodium, potassium, and magnesium each day, as well as adequate water intake.
Read more
HOW TO KNOW IF YOU ARE IN KETOSIS?
It is possible to measureketosis by analyzing urine, blood or breath samples. But there are also symptoms that let us know we are in ketosis: dry mouth, thirst, frequent urination. Dry mouth and increased thirst. Unless you drink enough water and get enough electrolytes like sodium, you may experience dry mouth. Try a cup or two of broth a day, plus as much water as needed. You may also experience a metallic taste in your mouth. Increased urination: A ketone body, acetoacetate, may end up in the urine. This makes ketosis testing with urine dipsticks possible. Also, at least at first, you may find yourself wanting to go to the bathroom more frequently. This may be the main cause of increased thirst (above). Ketone breath: This is due to a ketone body called acetone escaping through our breath. It can cause a person's breath to smell "fruity" or similar to nail polish remover. This odor can also sometimes come from sweat during exercise. It is often temporary. There are other signs that also indicate that we are in ketosis: ·Reduced hunger: Many people experience a marked reduction in hunger on a ketogenic diet. In fact, many people feel good when they eat only once or twice a day and may automatically end up engaging in a form of intermittent fasting. This saves time and money while speeding up weight loss. Increased energy: After a few days of fatigue (the "keto flu"), many people experience a marked increase in energy levels. This can also be experienced as clear thinking, a lack of brain fog, or even a feeling of euphoria. And you, have you had them?
Read more
WHAT FOODS DO WE AVOID ON THE KETOGENIC DIET?
This is what it should be avoid on a ketogenic diet : foods that contain a lot of carbohydrates, both sugary and starchy. This includes starchy foods such as bread, pasta, rice, and potatoes. These foods are very rich in carbohydrates. Numbers are grams of net carbs per 100 grams, unless otherwise noted. Also avoid or limit highly processed foods, and low-fat diet products. A ketogenic diet should be moderately high in protein and it probably will be higher in fat , since fat provides the energy that you no longer get from carbohydrates. Low-fat products generally provide too many carbohydrates and not enough protein and fat.
Read more
CAN THE KETOGENIC DIET BE MAINTAINED OVER TIME?
This is a question we get asked very often. The ketogenic diet reduces carbohydrates to a minimum, thereby encouraging ketosis , which is the subsequent burning of fat for energy. This helps us lose weight. So far, so good. But in recent times, questions have been raised about whether it is safe to maintain it over time. As we already know, the ketogenic diet is used not only for weight loss. In medicine, studies have confirmed that children with epilepsy have fewer seizure episodes if they reduce their carbohydrate intake. Many people also use it as a lifestyle. Research confirms the safety and effectiveness of very low-carb diets for weight loss, so we conclude that the keto diet has no limitations. When starting the diet, we may experience some symptoms such as headaches, stomach pain, cramps, and others. These are the result of our body adapting to a new source of energy. This is what we call the Ketone Flu. At this stage, high water intake throughout the day is very important. Ketosis is a metabolic state that, if left unchecked, can lead to negative consequences, which may not be well-adjusted by all organisms. Therefore, the keto diet is not advisable for everyone, and whenever it is adopted, it requires proper control of ketosis to avoid a buildup of ketone bodies that can lead to, for example, ketoacidosis, a serious condition. Once you've gone through this stage, which lasts between two days and a week, your body gets used to using your fat as energy, which is what we call entering ketosis. From then on, the symptoms disappear, and you begin to lose weight. However, while science indicates that the keto diet is a safe and sustainable option, it's important to remember that, like any diet, it requires planning and control. That's why we always recommend consulting a medical or nutrition professional before starting the diet .
Read more
MACROS, THE APP YOU SHOULD USE TO COUNT YOUR DAILY CONSUMPTION
Increasingly, we're finding resources that help us optimize our diet. There are countless apps, but one in particular was designed specifically for the keto diet. The app we use and recommend is MACROS , an app that lets you count your calories and plan your diet. With it, you can quickly and easily record all your daily food intake (macros). Whether packaged foods, such as flour, or prepared foods, or natural foods, such as fruits, vegetables, and meats. In MACROS , you also enter your body data, weight, height and desired weight. Have you tried it yet? Tell us what you think, we'll read you.
Read more
KETOGENIC DIET AND SPORT
The ketogenic diet, low in carbohydrates, is a very good option for athletes. As you know, our body obtains energy from two macronutrients: carbohydrates and fats. Energy from carbohydrates is our body's first choice, as it's the one we obtain most quickly. Carbohydrates are broken down into simple glucose molecules and quickly enter the bloodstream to be used during periods of physical exertion. The keto diet is a diet where we reduce the consumption of carbohydrates (sugar, flour, legumes, and some fruits) so that our body uses our fat (adipose tissue) as an alternative form of energy. In this way, adipose tissue deposits begin to reduce, and as a result, body remodeling is achieved, which is commonly known as a "muscular body." Physical performance: The energy provided by fats favorably affects the body's muscles, since the muscle can work longer before reaching the anaerobic threshold (muscle fatigue phase). An athlete's muscular performance is enhanced by the energy obtained from our fats, as it allows for continued muscle development, reducing the fat-to-muscle ratio. If you're an athlete, remember to always consult a professional before making any changes to your diet.
Read more
KETO FOODS AT EROSKI
Eroski grated mozzarella cheese Torre de Nuñez Bacon Navidul cured ham Eroski smoked bacon Campomayor organic eggs Asturian whipping cream Eroski goat cheese roll Washed spinach
Read more
KETO FOODS AT LIDL
Ecuadorian dark chocolate 95% Alesto California Almond 200 gr Roasted hazelnuts without salt Alesto Goldessa Cream Cheese 200 gr Baresa anchovy-stuffed olives, pack of 3 cans Pitted Baresa black olives Milbona whipping cream 500 ml Provolone Lovilio Cheese 150 gr Chene d'Argent goat cheese Roncero semi-cured Mahon cheese Brie Chene d'Argent Cheese Milbona Olive Spreadable Cheese Mousse Milbona Feta Salad Cheese Gorgonzola PDO Lovilio Cheese Barbecue-flavored torreznos Snack Day 100 gr Classic Torreznos Snack Day 100 gr Giant aguasal sunflower seeds Snack Day Trujitas Snack Day Pork Rinds Nocilla without added sugar Mushrooms and Champignons Allioli Chovy Milbona Natural Greek Yogurt Reny Picot 3-cheese grated cheese Roncero soft cheese Milbona Golden Hills Butter Valley Spire Cheddar Cheese Frozen raspberries Gold ground coffee Nixe Cockles Anchovies from the Cantabrian Ocean Sea Nixe squid tacos Nixe Spicy Sardines Sardines in olive oil Nixe
Read more
HOW IS YOUR BASAL METABOLISM RATE CALCULATED AND HOW MANY CALORIES SHOULD YOU CONSUME DAILY?
Basal metabolic rate (BMR) is the number of calories you burn daily without any activity. It is calculated as follows: Men = (10 x kg weight) + (6.25 x height in cm) - (5 x years of age) + 5. Women = (10 x kg weight) + (6.25 x height in cm) - (5 x years of age) - 161. Do you want to know how many calories you should consume per day? Multiply your TBM by the number that describes your activity level: Little or nothing: 1 Sedentary work: 1.2 Moderate (3-5 times per week) 1,375 Soft (1-3 times per week) 1.55 Intense (6-7 times per week) 1,725. The number of calories per day is recalculated as you lose weight. The more you weigh, the more energy you need. You should also recalculate them if you change your physical activity level. If you prefer, we have a keto calculator for you here.
Read more
WHY IS IT IMPORTANT TO COUNT MACROS?
Macros is the abbreviation for macronutrients, which refers to carbohydrates, fats, and proteins. Carbohydrates (which provide energy), fats (which have a very bad reputation, when, in reality, they contribute to cell growth, protect organs, self-regulate our temperature and also provide energy) and proteins (which build and repair muscles). They are called macros because we need to consume them in larger quantities than micronutrients (vitamins and minerals). The proportion of macros will vary depending on your goals, physical activity level, and the amount of exercise you do on a daily basis. If you train hard every day, you'll need to increase your protein intake to regain muscle mass and prevent future injuries. However, if you're more into cardio, you'll need to increase your carbohydrate intake to prevent glycogen depletion. For those following the keto diet, it is a very important tool, as they must be very careful with the amount of carbohydrates and fats they consume, especially. We recommend the MACROS app to track your nutritional intake and plan your daily diet.
Read more
THE MAIN REASONS WHY THE KETO DIET HAS STOPPED WORKING FOR YOU
Has Keto stopped working for me? Is Keto sustainable long-term? Why doesn't Keto work for me? Why am I not losing weight like everyone else?
Read more