The ketogenic diet is not a new diet hype. It is actually a very old method in a new jacket. This diet was developed 95 years ago to treat epilepsy in children. The Atkins diet from the 70s already made use of ketosis. Especially in America you now see many blogs and diet books appearing about the keto diet, because in addition to decreasing epileptic seizures, you can also lose weight with it.
How to Start on a Ketogenic Diet?
Starting a low-carbohydrate or ketogenic diet is often a challenge for many people because they do not know what fits and what does not within the ketogenic lifestyle. In short, real ‘unprocessed’ foods, such as meat, fish, eggs, full-fat dairy, nuts, low-starch vegetables and occasionally a few berries are mostly preferred.
People often panic at the idea of ’not being allowed to eat’ or ‘never again’ and this usually involves bread, pasta or potatoes. People think potatoes are keto friendly, but the it’s not true actually. The important thing is the focus lay on what you can eat. There are plenty of replacement recipes on the internet for a tasty low carb pizza crust, or a keto sandwich. Regardless of the goal you want to start with this lifestyle, be it weight loss, regaining good health, more energy, reversing type 2 diabetes, insulin resistance or any other health condition, the keto approach is very simple and extremely effective!
The Three Golden Rules of Ketogenic Diet
Focus on real food, pure and as little processed as possible and not just on the fact that it is low in carbohydrates. Processed foods, low-carb or not, do not fit into a ketogenic lifestyle. If you go full keto, follow our lists and remember the 3 most important points of the world known ketogenic diet:
#1 RESTRICT CARBOHYDRATES, they’re in a lot more than you think.
#2 KEEP YOUR PROTEIN INTAKE AVERAGE and spread this over your meals.
#3 FILL WITH HEALTHY FATS to Satiety
The Concept of Ketogenic Diet – Why It is Different?
Normally, your body gets its energy from carbohydrates such as potatoes, bread, rice and pasta. With the keto diet you eat a lot of fats and few carbohydrates. If the body does not get enough carbohydrates, it switches to burning fat. Your body breaks down the fats into so-called ketones, this process is called ketosis. In the keto diet, therefore, it is not the carbohydrates but the ketones that are the main source of energy for your body.
What can you eat on a ketogenic diet?
In addition to the ketogenic diet plan above, you can eat products with less than 1 gram of carbohydrates per serving. In between you can:
- Egg (fried or boiled)
- Cashew nuts
- Crispy bacon
- Cheese cubes
- Macadamia nuts
- Brazil nuts
- Liver sausage
- Whipped cream with sweetener
What Vegetables are not allowed on a Ketogenic Diet?
All leafy vegetables are allowed, and of course also cucumber, as this consists of 99% water. But which vegetables should you absolutely not are as follows:
- Sweet potato
- Garden peas
- Kidney beans
- Sugar snaps
- White beans
Can I Dine Out?
Ketogenic eating out doesn’t have to be difficult at all. Check the menu in advance or, if necessary, indicate that you have a dietary requirement, they will be happy to help you! In almost every restaurant you will find a piece of meat / fish / chicken with possibly some vegetables on the menu!