Keto Information
Keto Information
DO I NEED TO INCREASE MY FAT INTAKE?
If you're doing keto to lose weight, no. A common misconception about the ketogenic diet is that it has to consume a lot of fat. The ketogenic diet is a high-fat diet, but if you're doing keto to lose weight, some of that fat will come from your body. You may have heard that fat is a strategy designed to keep you full. However, your body can't get all of its energy from stored body fat, so make sure you consume at least 30g-50g of fat per day. If you're doing keto to lose weight, fat is the first thing you want to eliminate. You should limit carbohydrates . They are the only macro that has a significant impact on ketosis. There is no minimum carbohydrate intake. Protein is a target . Protein is vital. Unlike carbohydrates and fats, your body cannot store protein. That's why you should prioritize a minimum of protein every day. Fat is for satiating . Fat is what you use for energy on a ketogenic diet, but if you're trying to burn body fat, you don't need to max out on fat. Just eat enough to feel full.
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PROTEINS IN THE KETOGENIC DIET
While not eating carbohydrates is arguably the most important aspect of successfully inducing ketosis, protein intake is extremely important to prevent muscle loss. Protein is also a vital component of every cell and tissue in your body. Since your body can't store protein for later use the way it can store fat, it's very important to try to get at least enough protein each day. So your protein macro is considered a goal you want to try to achieve: Sedentary people: 1.5 - 1.7 g per kilogram of lean body mass Lightly active or doing resistance/strength training: 1.7 to 2.2 g per kilogram of body weight Heavy strength training/bodybuilders: 2.2 to 2.6 g per kilogram of body weight Protein per kilo lean is recommended for people who are obese or who want to achieve low levels of body fat. We must ensure that proteins are consumed at every meal. Will too much protein kick me out of ketosis? It's a common misconception that too much protein will cause your body to convert the excess protein into glucose and kick you out of ketosis. This simply shouldn't worry you. It is true that the body can convert non-carbohydrate sources, such as protein and fat, into glucose for the body to use. However, the rate at which the body will create glucose is based on the demand for glucose, not the supply of protein and fat. Just because your body can convert them into glucose doesn't mean it will.
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SOMETHING YOU SHOULD KNOW ABOUT MACRONUTRIENTS
Macronutrients ("macros") are what our bodies use for fuel: fats, proteins, and carbohydrates. All weight loss diets work by limiting the total number of calories you consume. The macronutrient composition of a ketogenic diet makes it very easy to stay in a calorie deficit and lose weight. Most people don't need to count calories on this diet because they naturally start consuming a healthy amount of calories. The three macronutrients are carbohydrates, proteins and fats. The three nutrients have different effects on ketosis due to their digestion and subsequent effects on blood glucose and insulin levels. Carbohydrates are 100% anti-ketogenic due to their effects on blood glucose and insulin (elevating both). Protein is approximately 46% ketogenic and 58% anti-ketogenic due to the fact that over half of the protein ingested "CAN" be converted to glucose, which increases insulin. Fat is 90% ketogenic and 10% anti-ketogenic, accounting for the small conversion of the glycerol portion of triglycerides to glucose. "Both protein and carbohydrate intake will affect the development of ketosis, affecting both the observed adaptations and the amount of 'protein-sparing' effect that will occur. Despite the generally 'high-fat' nature of the ketogenic diet, or at least how it is perceived, dietary fat intake has a fairly minimal effect on ketosis per se. Fat intake will primarily affect the amount of body fat that is used for fuel." Lyle McDonald, "The Ketogenic Diet," page 52
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WHAT HAPPENS TO SUGAR ALCOHOLS?
It is important to note that in sweeteners, there are several different sugar alcohols (also called polyols or polyols). Some of these are allowed on low-carb diets, while others should be avoided due to a high glycemic index or unpleasant side effects (constipation, laxative effects, bloating, flatulence, indigestion, and heartburn). An individual's ability to digest certain sugar alcohols may depend on their gut enzymes and the way in which the sweeteners are consumed. Popular polyols Name Glycemic index Xylitol 13 Sorbitol 9 Erythritol 0 Maltitol 36 Mannitol 0 Isomalt 2 Glycerol 3 It is important to note that even if a granulated sweetener uses a sweetener with a GI of 0, it can be augmented with another sugar alcohol such as maltitol with a high GI. If you have a sensitive gut or are stuck on a plateau, ditch the sugar alcohols.
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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
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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.
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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 .
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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.
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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.
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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
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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.
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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.
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