Eating healthy and losing weight? It is possible with the keto diet
Get your fat burning into high gear by replacing carbohydrates with healthy fats and proteins. Because your body can no longer use the sugar from the carbohydrates as the main source of energy, it will rely on fats for its energy, so that the pounds disappear in no time!
On this website you will find simple keto dishes for dinner, lunch and breakfast, these do not only contain few carbohydrates and many good healthy fats, but are also super tasty. Learn exactly how the keto diet works, how to switch to a ketogenic lifestyle in an easy and safe way and how the diet is not only good for weight loss but also has other health benefits, such as a more stable sugar level, a reduced risk of heart disease. and vascular disease and better digestion
RECIPES FOR LOW- CARB FOOD
Wiresquest.com has over 100 low-carbohydrate recipes for various eating occasions. If you follow a low-carbohydrate diet or want to eat fewer carbohydrates, you can use our recipes. Many people believe that if you follow a low-carbohydrate diet, you can only eat meat, cheese, and dairy products. The exact opposite is true! When following the low-carbohydrate diet, you can also eat a varied and healthy diet. You can find low carbohydrate breakfast recipes, lunch recipes, snack recipes, dinner recipes, and dessert recipes on our website. Each low-carb recipe specifies the number of calories, carbohydrates, fats, and proteins in each serving.This makes counting carbohydrate intake and creating a low-carb weekly menu a piece of cake.
THE DIET WITH LOW CARBS
The low-carbohydrate diet restricts the consumption of carbohydrates. This diet's main goal is to lose weight and fat. In addition, people with type 2 diabetes frequently follow a low-carbohydrate diet. Diabetics can often reduce their reliance on medications or insulin by following a low-carbohydrate diet.You will eat fewer products that contain a lot of digestible carbohydrates, such as rice, pasta, and potatoes, if you follow the low-carbohydrate diet. Replace these products with foods that contain more protein and unsaturated fats, such as fish, meat, dairy, and eggs. You will feel fuller faster if you eat more protein and unsaturated fats in your meals. You eat less as a result of this full feeling, and your body receives fewer calories. This reduced calorie intake aids in weight loss. Do you want to find out more? Then read our in-depth page about the low-carbohydrate diet.
EATING FOOD WITH LOW CARBS
We believe it is critical that people enjoy low-carbohydrate foods. A low-carbohydrate diet does not have to be a punishment! You can easily prepare delicious meals using the free low-carbohydrate recipes on our website. For each meal, there are at least 25 recipes to choose from. Diet recipes are low in carbohydrates and simple to prepare. Furthermore, our low-carb breakfast, lunch, and main courses are all extremely healthy. We make every effort to present the recipes in a fun and straightforward manner so that you can easily use them while cooking! Our goal is for you to be able to eat low-carbohydrate foods in a healthy and convenient manner.
KETO IN PRACTICE
Now that you know a lot about your body and about ketosis, it's time to put this new science into practice. As you have read, it is not little what you ask of your body when it has to switch to fat burning. Before you start I recommend that you document your premise well. You can do this by weighing yourself and measuring in certain places (e.g. waist, hips, thighs, calves and upper arms. It is also best to take pictures of your front, back and back and of your face. I know a lot of overweight people try to stay away from the camera, but consider taking the picture anyway. You never have to show them to anyone, but you will see that something happens to the shape of body even if you don't lose weight in the period. Many people who have lost 20-30 kg regret that they do not have photos before their knockout race to compare.
So take those pictures and hide them somewhere only you can find them. It is also a very good practice to write down how you feel before you start. Describe your life, your problems, your feelings, Eg “(I couldn't get my shoes on without pinching my breathing”) Is my personal experience, when I get up I always feel tired and unfit. I always crave sugar after eating. Everything that seems important to you for the process you are about to start. It is a fact that we easily forget the bad things when they are gone. And that can also ensure that we fall back into our old habits faster. We just forget how miserable those habits made us. That's why it can be a good motivation to have a detailed description that you can go back to when the past habits seem very enticing.
A SLOW START
{Duration: 2-4 weeks}
If you are impatient and like to do it quickly, you can go straight to the KETO-phase. But if you want a smoother transition: If you switch overnight from a high carb, low fat diet to an extremely low carb, high fat diet, your body gets a huge shock and then reacts with what's called "KETO flu". That can feel very unpleasant, but fortunately it is temporary. You can also take it easy by taking an induction period where you slowly prepare your body for the KETO phase.
You do this by eliminating or drastically reducing sugar, bread and pasta from your diet for a period of 2-4 weeks. You replace them with vegetables, fruit, meat, poultry, fish, eggs, dairy products, potatoes, rice, and so on. By removing these products from your menu, you automatically eat fewer carbohydrates and yet you still have a wide choice. In this phase you will certainly notice that your blood sugar becomes more stable and you may also lose weight.
THE KETO PHASE
{Duration: at least 4 weeks}
During the KETO phase you work in a targeted manner to switch your body to fat burning. You do this by eating a maximum of 20-30 grams of cooking hydrates and sufficient proteins and fats per day until you are full. If you are a top athlete or train frequently and intensively, it is probably enough to drop to 50g of carbohydrates per day, but for the vast majority of people I recommend reducing the intake to 20-30g. This phase is important for your chances of success. Even small deviations from your diet mean you have to start over. So you can't take a break halfway through and drink a cocktail with friends or eat a birthday cake.
THE TWO GOALS OF THE KETO PHASE
The keto phase has two main goals: The main purpose of the KETO-phase is to switch your body to fat as its primary fuel. This happens in two steps: first the body starts producing ketones and then it learns to use those ketones and fat as an energy source as well. The next important goal is to let your body get fat energy from your own stock. This happens because you don't consume enough calories. One makes the other possible. Once your body gets used to the new fuel, it will become easier to eat so few calories. To make the transition as easy as possible, I recommend that you only reduce the calories after the first 2 weeks. This is the point where things can go wrong. First you lay the foundation by letting your body switch over. Once that's done, you can start cutting calories, if not automatically.
What do you eat with keto?
You eat vegetables, meat and fat. Few carbs, sufficient proteins and a lot of fat.
Based on the macronutrients, it looks like this: Carbs: MAXIMUM 20-30 g per day – mainly from vegetables.
Proteins: MAXIMUM 1 g of proteins per kilo of target weight per day – preferably animal proteins.
Fat; ENOUGH fat to feel full and satisfied. Now let's see what that means.
Carbs A maximum of 20-3-g carbohydrates per day is very little! So in KETO, you can get the best carbohydrates from vegetables, which are very low in carbohydrates, and to some extent from nuts and berries. There are also carbohydrates in dairy products, coconut products and eggs. In principle, it doesn't really matter where you get your carbohydrates from, but to ensure that your diet is as nutritious as possible, I recommend that you mainly go for vegetables. If you base yourself on the carbohydrate table on this list. You will see that lettuce and cabbage contain the least carbohydrates. If you plan your carbohydrates in a smart way, you can easily eat the recommended 600g of vegetables per day if you want to.
Example of carbs intake
In a 'normal diet', grain products and sugar are important sources of carbohydrates. In KETO, vegetables make up your carbs, but because vegetables are very low in carbs, you can eat a lot of them without adding any significant amount. With columnar products you quickly reach your total amount of carbohydrates. A bowl of Greek Yogurt with some finely chopped nuts and berries quickly makes up most of your carbohydrates in a day, so it's not really the wisest choice at this stage. Think instead: vegetables, meat fat. That's what you should eat. I recommend counting your carbs in some way, especially at the beginning, until you're comfortable with this diet. All recipes on this website contain all nutritional values, so that you can add up the numbers yourself, but you can also look up your food on an online database, which immediately gives you an idea whether you are getting enough vitamins and minerals through your diet.
Proteins
Where for carbohydrates money that you can eat very little of them, it applies to proteins that you should eat enough of them. It is incredibly important to get enough protein if you want to lose weight successfully. Proteins in combination with strength training are the best weapon against the loss of muscle mass while you lose weight. And although weight loss (almost) always leads to some loss of muscle mass, it is certainly worth limiting that as much as possible. In addition, sufficient proteins help you to get more beautiful body shapes if you reduce fat mass. What is “enough protein” With Keto it is a rule of thumb that you should eat at least 1g of protein per kilo of target weight.
But that's just a guideline that people can usually follow easily without needing a calculator. Another way to determine your protein requirement is to aim for a minimum intake of 2g of protein per kilogram of lean body mass (your weight minus your fat mass in kilograms). kg and have a fat percentage of 40% > Then you arrive at 48 kg fat-free mass x2 at least 96 g proteins per day. You can also try eating 1.5g of protein per pound of body weight of your ideal weight. If your target weight is 65 kg, you should therefore eat 97.5 proteins per day. If you are someone who hates having to calculate continuously, I suggest starting with 100g of protein, 100g of fat and 20-30g of carbohydrates for a woman, and 150g of protein, 150g of fat and 20-30g of carbohydrates. a man. Then you are probably not far off.
What does that mean in food?
Meat, fish and poultry contain 20g protein per 100g, cheese 30g per 100g and an egg contains 8g protein Let's say you aim for 100g of protein per day. In terms of food, that means 2-3 eggs, 50g cheese, 150g salmon and 200g meat. And that might be a bit much, because you also get some protein from vegetables, nuts and dairy products that you use to prepare your food. Because we want to keep the carbohydrates as low as possible, animal proteins are better than vegetable proteins, because vegetable proteins (eg beans and lentils) also contain carbohydrates. If you like to eat beans or lentils, you can include them in your diet after the keto phase.
Aware of Carbs
As you can see, you can eat a whole lot of veggies for the same amount of carbs there are in a sandwich!
Example: 34g carbs in vegetables=
100g spinach
300g broccoli
300g cauliflower
200g asparagus
250g zucchini
150 g red bell pepper
1 sandwich is 34g carbohydrates
My experience is that the amount of proteins proves itself with KETO and that it is therefore not necessary to think too long about it. Because the limited amount of carbohydrates cannot make us feel satisfied, proteins and fat remain as alternatives. It's not very good to eat only fat so we concentrate the meals on protein sources such as eggs, meat, poultry and fish. However, there are very few people who only eat protein for a long time and then we have fat as the solution.
FAT
Now it gets fun and hard at the same time. Nice because fatty things are delicious and for most people it is a wonderful surprise when they can enjoy things like butter, whipped cream, fatty meat and fatty cheese, but also difficult because fat is a constant source of doubt. You need to add fat in your KETO diet to feel full and have enough energy. But at the same time, you have to be careful with fat to ensure that your body has reasons to start drawing fat from its own stores. Few messages are as confusing as this one. How can I eat fat and less fat at the same time Because everyone feels hunger and fullness so differently, I would say: “Eat as much fat as is comfortable for you at the next main meal without feeling hungry afterwards. But don't gulp fat as if today is your last day" Fat is also a tool we use every now and then to get energy and to get that long-lasting, pleasurable feeling of satisfaction that keeps us from having to eat all the time. As a result, we automatically eat fewer calories in a day. So the benefit of fat is (also) in what we don't eat because we feel satisfied and full of energy. So Yes, we eat more fat, but KETO is not a competition in eating butter. Because if we want some of the fat we burn to come from our own reserves, we have to eat less fat. Not "low-fat". Just less fat than we would if we didn't want to lose weight.
Examples of fat in your diet.
Good sources of fat in keto are butter, avocado, olive, avocado and coconut oils. You also get fat from your meal, including meat, poultry, fish and eggs, and dairy products such as cream and cheese. If you eat high-fat meats such as beef with a rim of fat (which you eat naturally and don't cut away), high-fat ground beef, chicken or one with the skin, and so on, then you probably don't need much extra fat. . If you eat lean meat, you have to add some fat Whether or not you should add extra fat depends on the fat in your diet. I always assume that 1-3 tablespoons of fat (olive oil, butter, etc.) fit into every meal. If the meat is lean, you can use a little more than if you eat meat that is naturally high in fat.
Macronutrients for nerds
Let's do a math For carbohydrates it is clear: 20-30g per day Proteins are also clear. We eat 1-1.5 proteins per kilo of target weight per day to ensure that we do not lose muscle mass. So those two are already in place.
1g carbohydrates means 4 kcal 25g carbohydrates x 4 = 100 kcal 1g of protein means 4 kcal. At a target weight of 66 kg this means: 100g proteins x 4 = 400 kcal So you have now eaten 500 kcal. But you cannot live on 500 kcal without becoming deficient or always being hungry and that is certainly not the intention.
Therefore, your only option is to eat more fat. 1g of fat means 9 kcal. Let's assume you eat 100g of fat per day. 100x fat x 9 = 900 kcal 500 kcal + 900 kcal = 1400 kcal. 1400 kcal is realistic and will mean for most people that they are eating too few calories.
For those who are very active, it may be a little too little. 150 g fat x 9 = 1350 kcal + 500 kcal + 1850 kcal. Maybe you have days when you are not that hungry and so only eat 70 g of fat. 70 g x 9 kcal = 630 kcal + 500 kcal + 1130 kcal.
So fat is your ally. You eat it to feel good, for energy and for a feeling of satisfaction. But if you have a lot of fat stored in your body, you want to get it out again.
KETO is, by definition, a high-fat diet because most of your energy comes from fat. Fat you eat and fat from your body.
Keto Flu
The good news is that you can always get your metabolism to burn fat in a matter of weeks, no matter how long you've been living in carb land.
The bad news is that it's going to get worse before it gets better.
If you think about it, it's not that strange either: you take from your body the fuel, the energy source it has used for most of its life, and you replace it with a kind of fuel that your body is not used to. Then it is absolutely not so strange that it resists a bit in the beginning.
We also call that KETO flu and the volet as a kind of flu, where your body is completely out of whack for a short period of time. Keto Flu can have a big impact and can make you nervous if you have to go through it on your own. Knowing the symptoms and how to reduce them can be of great help. It is also not said that you will get them all. Some can pass quickly, others last longer. Fortunately, there's a lot you can do to make the transition a little easier.
Relieve keto flu
Your body is in a transition phase and I advise you not to forget that a huge change is taking place inside your body. It is not an easy task what you ask of your body. so support your body and accept that it will get worse before it gets better. Most of these symptoms arise because you are dehydrated and not getting enough salt. So your first solution is always to eat more salt and drink more fluids.
when you go from high carb to low carb, you partially empty the glycogen reserve in your body (that is, you use those carbohydrates that you have stored in your muscle and your liver in the form of glycogen). Each gram of glycogen binds 3-4 g of fluid.
In addition, the kidneys start to excrete fluids because your insulin level is so low, which increases the risk that your body does not get enough fluids and salt.
Drink water and eat salt
Therein lies the solution: drink plenty of fluids. If you are thirsty, drink.
And that way you also have to get extra salt.
Add more salt to your food and scoop 0.5-1 teaspoon of salt into a glass of water 1-2 times a day and drink it - in addition to the salt you get through your diet.
Yes, I really mean stir salt into a glass of water and drink it. It doesn't taste that good, I know that. A little lemon juice or apple cider vinegar can cover up the salty taste. If this is too strong for you, you can also put the salt in a bottle of water so that you take it in gradually as you drink more water.
If you don't have enough salt in your body, it lives on a reserve that also contains magnesium and potassium, which are part of your body's electrolytes. A salt too short means that you also lose electrolytes. This can cause symptoms such as nausea, headache, lethargy, palpitations and leg cramps. But if you eat enough salt, your body's electrolyte balance will not be disturbed and you will feel much better.
Salt and moisture are especially important for the first 2 weeks because then you lose the most moisture. Once your body has adapted to Keto, you can start drinking more intuitively, but make sure that you put enough salt in your food and that you take in extra salt in the summer or on days when you exercise a lot because you sweat a lot .
"Use unrefined salt (sea salt, Himalayan salt or similar) and not the cheap table salt."
salt and fluid are an answer to 90% of the symptoms you get in the transition phase. The intake of sufficient fluid and salt is therefore decisive to make keto a success and we cannot repeat that enough. You may be planning to skip just this point. Do not. Fluid and salt = incredibly important. They may have told you all your life not to eat too much salt, but you need to see the context here. And with KETO you have a context where limiting the amount of salt does more harm than good.
Eat green vegetables
It can also help if you make sure you eat enough green vegetables. it is not for nothing that the recipes on this website use a lot of spinach, arugula and other leafy vegetables - also many types of cabbage. The first reason we love KETO so much is because they contain so few carbs that it is already difficult to get a decent amount of carbs.
But another reason is that they are good sources of vitamins and minerals. Together with avocado, green vegetables can help to get enough magnesium and claium and they also contain a lot of fiber. Some people need to take magnesium supplements. This is especially true if you suffer from cramps in your legs at night. But before you start taking supplements, you should first try whether you can dissolve it with salt.
Many people think that you should eat extra fiber if you stop eating whole grains, but that rarely happens. You need medium fiber when you eat KETO and your digestive system adapts very quickly to your new diet.
Eat fat
Especially in the beginning, your body reacts with signals that send you in all directions and it is difficult to determine what your body wants to tell you now. In the beginning, for example, it is quite normal to be more hungry. This is partly because your body has to get used to your new diet, but also often because you are too careful with the fat in your food.
Many people find it easier to eat more meat/protein than extra fat and that shouldn't be a problem, but most eventually find that both digestion and general well-being are better if they eat a normal protein intake (1- 1.5 g proteins per kilo target weight) and add some fat for a satisfied feeling.
A rule of thumb is that you should eat less vert (especially coconut oil) if you have diarrhea and if your stomach is working slowly, you should eat a little more fat (or possibly less protein). Sufficient fluids and salt also help in both cases.
fat also helps regulate your appetite. If you're hungry, in need of sugar, or lacking energy, try a cup of coffee or tea with a spoonful of coconut oil. You will soon notice that it makes a big difference. In the beginning, it is better to eat too much fat than too little. Once your body is accustomed to the KETO diet and to its new fuel, you will experience less hunger and therefore be able to eat less again.
Timeline for the first 4 weeks
Let's see what you can expect from the first 4 weeks with KETO
Week1 - Keto Flu and Weight Loss
The first week is characterized by the will to change something. That's good, because the first week is also the toughest. That's the week when your body gets its biggest shock, because it suddenly has no access to the fuel it's been running on every dg since you were very little waltz.
You are likely to experience symptoms such as headache, increased thirst, fatigue, heavy legs, difficulty concentrating, mood swings, nausea, dizziness, or a general unhappiness as if you are getting sick. In addition, you have to urinate more often, even at night.
This is all because your body's glycogen stores are running out and it no longer has access to its normal fuel stop (glucose), but the fat burning is not quite up to the mark either. A lot of things happen in your body. Your blood sugar will normalize and you will have much less fluctuation in your blood sugar during the day. This happens automatically when large amounts of carbohydrates are no longer available.
Because your blood sugar normalizes, your insulin level also drops. This is necessary to get a good fat burning going. Those are things you can't see, but are necessary to experience all the benefits of KETO. At the same time, you may notice that your stomach is flatter and that you have less chubby cheeks when you look in the mirror.
You will certainly also notice that something happens to your hunger and your sugar cravings. You can still sometimes have a huge appetite for sugar or other fast carbohydrates, but it suddenly becomes easier to say "no". In the first week it is normal to lose weight from 100-200g to even 5kg. The fat loss is therefore a maximum of 0.5-1 kg
Week 2 - less hunger and yes a feeling of happiness!
During the second week it usually gets easier and you notice the first improvements in your body.
Your energy becomes more stable. You no longer crash during the afternoon like you used to. You fall asleep more easily at night and your sleep is deeper and more efficient. Normally you have to go to the toilet less often in the course of this week. Sugar and fast carbs don't affect you as much as they used to, and it's easier for you to both say "no" and walk past cookie shelves at the grocery store without buying anything. You feel fulfilled, satiated, but in a different way, or you find yourself craving other things. You can put off a meal for an hour or two if you need to.
Your mood becomes more even and you are no longer so hot-tempered. You feel ..... happy
This week, your weight may decrease a bit further, but it may also increase a little bit. That's both normal. Especially if you have lost a lot of fluids during the first week, it is normal for your weight to increase a bit. I advise you not to worry too much about it. In the beginning, so much changes in your fluid household that even the fat loss disappears.
Week 3 -"Hey, I forgot to eat"
It is normal to feel some sort of boredom in the third week. Your motivation is less and it is not all that new and exciting anymore. You feel you've earned a giant reward for being "good" for so long. You may also be a little impatient and eager to see magnificent giants here and now. That feeling is quite normal, but unfortunately it is not the case. You will not have accumulated your extra pounds in 3 weeks and you will not lose them in 3 weeks. You get frustrated that your training is still not 100% successful, or that your legs are still sour when you go up the stairs. Remember that your body is still adjusting to its new fuel. Give it time and stick to the process
Week 3 is a good time to take a moment to review the additional benefits that aren't directly related to your weight. You may have more energy, your chronic headaches may be gone, your skin may be more beautiful, you may have had eczema that is now gone, you have less or no sugar cravings, you sleep better and you feel over overall much better.
If you had many symptoms of the KETO flu in the beginning, this is often the time when you start experiencing the "magic" of KETO.
"Suddenly it was 4 o'clock and I noticed that I had forgotten to eat at noon" is a statement that is often heard during the third week.
You may find that you just can't manage to eat three times a day, which has led you to skip breakfast or lunch and enjoy the freedom that gives you.
Week 4 - Yes, now you're on your way!
During the fourth week you notice that things that you found difficult in the beginning, now go on autopilot. You make tasty meals for yourself and you have found solutions that make everyday life run smoothly.
You now notice that you are less hungry and you realize that this helps to make the calorie deficit bearable while you lose weight. You may be very optimistic and start to believe that this time you really have a chance to reach your goal weight.
You may feel a new calm in your body. A calm feeling, as if something heavy has disappeared.
While the goal is still weight loss, you may find that the focus is no longer on your weight. You mainly think about how different your body and your life are now and you do not understand that so much could happen in 4 time. Where in the first weeks you still had to think about your food because everything was new and different, you now notice the opposite. Food is no longer your whole world. It may feel as if your mind has been liberated from a lifelong dependence. Just eat....eat.
I recommend strictly following KETO for at least 4 weeks, but a 6 week period is even better. After the first 4-6 weeks, fat burning has started, but your body is still working on what we call "fat adjustment" or KETO adjustment, meaning it is refining the process of burning fat as efficiently as possible. possible to convert into energy. During this process, the need for ketones decreases as the muscles directly use fat for energy, so that the ketones remain available for your brain (which can't use fat.) That often feels like a new energy boost.
If you have measured the ketones in your blood during this process, you will now notice that your ketone levels drop, even if you eat the same thing as before. You might think that this means you burn less fat, but in reality it is more a sign that the fat burning is now running more smoothly. If you need to lose a lot of pounds and you feel KETO, there is no reason not to keep up with KETO until you reach your goal weight. On the other hand, if you use KETO as a quick start to better fat burning, you can continue with it if you pass the fat burning test.
Before you leave the KETO phase, you can test whether your body is used to burning fat. You can do this by finding out how long you can go without food without getting hungry, feeling nauseous, having mood swings or losing concentration. If you can skip a meal without feeling bad or getting acutely hungry like a horse, it's a sign that your body is making good use of energy from its own fat stores.
An even better test is to see if you can exercise sober in the morning (don't forget: salt + water) and then go home quietly and prepare a meal.
Congratulations if you succeed! Your body is now a machine that burns fat! If it is still very difficult, you can continue with KETO and take the test again in 2 weeks.
The most important personalization
For those who feel best with clear rules, the post-KETO phase is often a source of frustration and worry.
"How do I know how much can I eat if I no longer follow a fixed pattern or if I no longer have fixed rules to adhere to"
That is a frequently heard and fair question
But in this personalization phase, you have to decide for yourself the diet that best suits you and your needs and that you feel so good about that you can follow it without having to rely on your willpower or your number tables. But for that you need some curiosity and you have to experiment
Determine your tolerance for carbohydrates
If you need to determine how many carbohydrates you tolerate, I suggest you write down how things went with KETO. Describe how things are going with a number of parameters such as energy, well-being, hunger and feeling satisfied. sugar cravings, sleep, how your stomach or digestion is doing, how your weight is developing, and so on
Then you can try increasing your carbs by introducing things you like to eat but have banned for the time being because of the carbs. We are not talking about cornflakes, baguette with nutella or scoop candy here, but you might want to expand your choice with red fruits, fruit, beans, lentils, or more nuts.
You may also like to experiment with potatoes, rice, or maybe a slice of rye bread every now and then. You decide. I'm just asking you to write down what it means to you. The goal is to keep the fat burning as a basic condition, but at the same time to ensure that you have the widest possible choice.
If your goal is still to lose weight, you should use your appetite as a yardstick.
If you suddenly feel hungry between meals or start eating snacks throughout the day and rummaging through all the cupboards and drawers for something to eat, it's a sign that it's time to cut back on carbs. Try it out for yourself and determine the level of carbohydrates you feel most comfortable with.
You can also try to see if it makes a difference if you add the extra carbohydrates at different times of the day. There may be a difference if you eat them in the morning or in the evening, or if you eat some extra carbohydrates when you exercise and stick to your KETO diet completely, there may be a difference.
The point here is that there are no right or wrong answers. There is only your experience and your experience is all that matters.
If it is important for you to work more schematically in the period after KETO, you can try increasing your daily carbohydrate intake to 50 g per day. Then you get a lot more elbow room than in the strict KETO diet and my experience is that this is perfect for most people. Now there is enough room in your diet to handle social activities and yet it is still low enough for most people to continue burning fat. You can also go up to 100g of carbs per day and see if that works for you. For people who exercise a lot and are very active, this often works very well.
And when you feel ready, you can use some of the more advanced strategies described here.
With the exception of fasting, you can consider the strategies now described after you've gone through the keto phase. It is a condition that your body consumes fat before you start.
You can use all advanced strategies as you wish
For most people, fasting comes very spontaneously after eating KETO for a while. For some it comes almost immediately: they spontaneously start to skip meals or eat only 2 meals a day, because they are simply not hungry.
If you've been eating 6 times a day for years and counting down a lot of minutes until the next meal, it may seem incomprehensible that now it could be difficult to eat 3 meals a day. Anser people need a longer period of time before they feel good when they fast.
Fasting means not eating. Every time you eat, you get a little insulin surge at KETO, where we want to reduce insulin to optimize fat burning, fasting has the benefit of automatically lowering your inulin and blood sugar.
To lose weight, fasting has the advantage that you can eat no more than zero calories.
Good to know about fasting
Fasting at KETO is a psychological discipline rather than a physical one. Use the fasting period to observe all the eating signals you get during the day that have nothing to do with whether you are hungry or not. These signals could be, for example, that you feel like putting something in your mouth because the clock says it's dinner time, or because others around you are eating.
Fasting is also a good reason to teach yourself that being hungry is not dangerous. You may think that if you don't eat for a long time you will get more and more hungry, to the point where the hunger becomes really unbearable. But it does not work like that. You will notice that the opposite happens. The longer you fast, the less hungry you get.
Always stop fasting if it doesn't feel right. Not all days are suitable for fasting and that is good.
Certainly not if you have slept too little or if you are very stressed. Fasting is a stress factor in itself and there is no reason to put any more strain on your body.
While fasting, you should drink plenty of fluids and make sure you get plenty of salt. You can drink water, sparkling water, coffee, tea or broth.
Some people make it a little easier on themselves at first by putting some coconut oil in their coffee or tea. This can help to prevent any hunger pangs. But really, it should be completely calorie free.
Fasting is an excellent way to get in touch with your natural appetite. You will see how often you actually eat without being really hungry.
I divide fasting into different strategies
I speak of natural fasting or spontaneous fasting when you do not eat because you are not hungry and that is the form of fasting that I prefer to recommend.
Fasting naturally involves following your natural appetite and skipping a meal if you are not hungry. That means there is more time between your meals. For example, you can skip breakfast and eat your first meal in the afternoon or you can eat a full breakfast and a normal lunch, so that you skip dinner.
The only guideline is to listen to your body. If you're not hungry, you don't eat. If you're really hungry, eat.
Limited meal time
A more schematic way to fast is to reduce your meal time. Meal time in this case means the number of hours you eat in a day.
For example, if you eat your first meal of the day at 7 a.m. and your last meal at 7 p.m., you have a 12-hour meal time. That also means that you do not eat or fast at night for 12 hours. You can limit this meal time. Maybe you shift breakfast and eat only when you get really hungry around 10 a.m. Now you fast for 15 hours and your meal time is only 9 hours. You may not get hungry until midday, which means eating your daily meals between 12 noon and 7 p.m. That means you have a dinner time of 7 hours and fast for 17 hours. it doesn't matter whether you take 2 or 3 meals during that mealtime. The advantage is the long break between meals
The advantage of limiting your meal time is that you do not eat for a longer period of time, so that your body has to get its energy from its own fat stock, but of course also easy to eat fewer calories per day.
You can also choose to fast for 24 hours, for example you eat for the last time at 7 o'clock in the evening and then again the next evening at 7 o'clock. You fast for 24 hours. You can do this 1-2 times a week as you wish. If you fast for 24 hours 1-2 times a week, you will reach the limit on your calories on those days. That is why it is important that you eat enough calories for your weight on the other days and that you do not eat too few calories.
Your body and your fat burning don't bother with the alternation between fasting and "partying" And by feasting I mean eating enough proper nutrition - don't go crazy and eat junk food or salty things like doomsday has come. At the same time, it is of course important that you make sure that the things you eat are the right things. It is especially important to eat enough protein, because now you have fewer meals to reach your total protein intake.
In a cyclic ketogenic diet, KETO remains your basic diet, but you use so-called 'refeed meals or 'refeed days.
Refeed means that you include days or meals in which you eat more calories and more carbohydrates.
Refeed aims to stimulate the hormones leptin and ghrelin, which regulate the lust. Your body does not like to constantly consume too few calories and the combustion will be adjusted a bit, also with KETO, so there is a chance that you will lose weight a little faster.
On refeed day it is important that those extra calories come from carbohydrates because this creates a greater increase in leptin than when they come from proteins or fat.
Practically speaking, refeeding means that you insert a day when you are still trying to reach your daily protein intake, but on which you replace the extra fat you normally eat with carbohydrates from potatoes, oatmeal, and so on.
For example, if you only include 1 refeed meal, you eat your normal KETO - breakfast and lunch, but in the course of the afternoon or evening you provide a large portion of healthy carbohydrates. At the same time, you use less fat to ensure that there is as little fat as possible. is saved.
The next day, continue your keto lifestyle as it was before the refeed day.
Refeed days are often more suitable for men, while refeed meals are more suitable for women. It's hard to say how often you should refeed: 1 time a week for men and 1 time every 2-3 weeks for women is not bad, but that is not a law of the Medes and Persians
Refeeds with sugar and junk food
Some people use reefed days or meals for some carbohydrates that they are really craving. This is almost never about rice or potatoes, but rather about sugar or bread.
This can have the positive effect of relaxing you at the idea that you can still eat your favorite things every now and then, making it easier for you to stick to your KETO diet in daily life.
It can also happen that many of the carbohydrates you crave so much no longer taste you.
A negative side is that a large sugar orgy rarely gives the same feeling in the body as supplementing the carbohydrates with potatoes or rice. It can even make you feel sick and that feeling can linger in your body for days.
If you started KETO because you had a strong sugar craving, it's better to keep avoiding sugar to avoid getting back into sugar again. Make a plan that's work for you and give it a try.
Targeted Ketogenic diet falls in the same group as the periodic feeds.
Again, KETO remains your basic diet, but you use the so-called 'performance carbohydrates' in a strategic way in connection with your sport.
The purpose of this is to store extra glycogen in your muscles and liver so that you can use it when the training gets really tough.
To combine heavy workouts and KETO, you need to experiment a bit yourself. In the literature you usually find little information, because most studies assume a sugar-dependent body and we are in a different situation, because with KETO we have established a metabolism that is based on fat.
Your body works differently and you need different strategies to optimize it. Being in deep ketosis can feel like you have masses of energy for your workout and you get the impression that you can juggle the weights or run forever. So there's no good reason to eat more carbs, but I recommend trying different strategies to determine which will get you the best results.
There are several ways to do that.
1. Carbohydrates around your training moment
You eat your normal low carb or KETO diet, but a few hours before your heavy training you supplement it with about 20-50 g of carbohydrates. This can be a large banana or possibly a few rice cakes.
If you have to train again later that day and therefore have to recover quickly, you can also eat some extra carbohydrates after the training.
Contrary to popular belief, we don't walk around with an empty glycogen supply when we eat KETO
The glycogen stock is automatically replenished via gluconenogenesis, a natural process that takes approximately 24 hours.
If you need to be able to train hard again soon, it can also be an idea to help this process a bit by eating some extra carbohydrates after the training.
2. Supplement with carbohydrates the night before
Here you eat as many carbohydrates as you want during the evening meal before your training the next day. You do that by replacing the fat in your meal with potatoes, rice, or whatever else you fancy. Optionally supplemented with a banana for dessert.
The carbohydrates you eat in the evening replenish your glycogen stores and because you fast at night, you go back to burning fat. The next morning you eat a regular KETO breakfast, then you start working out and then you will probably find that you have that little bit extra that you need.
Keto is an extremely simple lifestyle. You eat vegetables, meat and fat. You don't need any special ingredients, no special KETO products, no special cooking experience and no special costs, My best advice is to make sure you don't make it more difficult than it is. Keep your meals very simple. Pick a few dishes you like and alternate them. Notice for yourself that you are becoming less focused on food. Think less in KETO recipes and more in regular food. Some minced meat, a portion of steamed broccoli, some bell pepper and a few slices of herb butter. Simple, easy, filling and delicious.
KETO is about limiting the amount of carbohydrates you eat as much as possible, so that your body starts burning fat and you can take advantage of the natural reduction in your hunger pangs. Limiting the amount of carbohydrates in your diet is a means we use to reduce your appetite. And if you are no longer constantly hungry, you suddenly no longer need willpower to eat less. And as you may recall, this website started off with exactly this message, "To lose weight successfully, you need to get your hunger under control so you don't need willpower to keep up with your new snake-biting lifestyle."
Eating KETO can sometimes seem like a math problem, but thankfully it isn't. It's not a magical breakdown of carbohydrates, proteins and fats that you have to achieve every day.
The many calculations and weights on this website are just concrete examples to help you if you need some handles in the beginning. That is why I use grams and not percentages on this website, 20-30 g carbohydrates, at least 1 g protein per kilo target weight (preferably more) and fat until you have enough or until you have reached your daily amount of calories.
You should eat few carbohydrates (20-30 g) and everything else is just details. I repeat 'vegetables, meat, and fat' so often because that alone will get you 98% of your goal. Well, in the beginning you have to learn what those carbohydrates are in so that you can keep them as low as possible, but you have vegetables, meat and fat in the back of your mind, so it will only be necessary to go every now and then calculate.
If you run into problems and notice that the weeks go by without noticing the expected results, you can carefully scrutinize your food for a week, often you get a very clear picture of which way to go. But your eating should soon become very intuitive. That may not seem feasible right now, but I guarantee it's easier once you've converted your body to burning fat.
Show respect for your project
If you've been on KETO for 4 weeks and your body has finally switched to burning fat, I ask you to realize what a long way your body has come. Show respect for this project and protect your hard work. Don't throw everything away because you think you know what's going on. No weight problem has been solved in 4 weeks. It's a long, hard road to reach your goal. and with KETO you have something in your hands that will help you go all the way
We are constantly working to improve the recipes on our website and appreciate any feedback. Do you have any suggestions or want to share a low-carb recipe with us? Please use the contact form below to get in touch with us.
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