Keto Diet
For Weight Loss

Knowledgebase

All you need to know about a keto diet for weight loss

What is a ketogenic diet?

A ketogenic diet is a special form of low carb diets. The ketogenic diet (often also called keto diet) is based on ketosis and thus on a high-fat and extremely low-carbohydrate diet.

In comparison to many other low-carb diets, the carbohydrate intake is reduced to an absolute minimum in the ketogenic diet, which promises rapid success but also requires sufficient knowledge and the use of the right food. It’s also called a no-carb diet.

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The keto principle

The main principles of the keto diet are a reduction in carbohydrates and an increase in the fat content of the food. 75% of the diet consists of healthy fats and 20% of proteins in the keto diet, the proportion of carbohydrates in the daily diet is reduced to only about 5% in the extreme form of the diet. By following this keto principle, the body should reach the state of ketosis, where it uses fat burning as its main source of energy.

Ketogenic? Ketosis? What is what?

The name “ketogenic” is derived from the state of ketosis, which is the basis of the ketogenic diet. If there is a carbohydrate deficiency, the fats are converted to so-called “keto bodies” in the liver. These keto bodies can now be used by the body as carbohydrate replacements and thus for energy production. This condition is called ketosis.

Ketogenic nutrition is not a reduction diet

The ketogenic diet for weight loss is a way of lifestyle associated with a long-term change in diet. You only benefit from all advantages of a ketogenic diet after several months. Please be aware of this.

How many carbohydrates should you eat on a keto diet for weight loss?

The proportion of carbohydrates during the ketogenic diet should be as low as possible, generally 0 to 20, sometimes to 50g of carbohydrates per day.  But usually, only 5% of the food consists of carbohydrates. Many people on ketogenic diets count “net carbohydrates”, i.e. total carbohydrates minus fibre. Dietary fibre is not included in the total carbohydrate amount because it is not digested.

How much fat to eat during a ketogenic diet?

In the ketogenic diet, fat is eaten at every meal. Usually, about 70-75% of the food consists of fat.

Which fat to eat during a ketogenic diet?

In a ketogenic diet, saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are often on the menu. However, make sure you also eat healthy unsaturated fats such as nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil.

What happens if I eat too much fat?

At the very beginning with the ketogenic diet you probably also had diarrhoea or at least a softer stool. Well, among other things, this is exactly what happens when you eat too much fat: the body excretes it again when it cannot use it. Another variant is that it converts the excess fat into heat by thermogenesis.

Drink a lot and eat enough!

3-4 liters of water a day can be enough, more is also possible. Too little water can prevent your weight loss with the ketogenic diet. You have to drink water to be able to lose water. To alleviate the symptoms of the Keto-Flu, salt your meals sufficiently and drink a glass of water with a little salt once in a while.

Is the ketogenic nutrition healthy?

Ketogenic nutrition focuses on fat, which provides from 70% up to 90% of daily calories. The rest consists of proteins and vegetables, as well as a few carbohydrates. The high percentage of fat in the ketogenic diet is a frequent point of criticism. In order not to eat unhealthy food during the diet, it is therefore important to cover the fat content not only with saturated but also with healthy unsaturated fats.

As with any diet, it is crucial in a ketogenic diet that the food you do not eat is of high quality. If this is the case, then the keto diet can have various health benefits:

  • Reduction of inflammation: The ketogenic diet has anti-inflammatory effects
  • Fat burning & weight loss: You can lose weight very quickly with the ketogenic diet
  • Supply of the brain: Ketones supply the brain with energy
  • Ketogenic diet as energy supplier: Ketosis helps the brain to produce more mitochondria, the energy producers in our cells
  • Reduction of blood sugar: The ketogenic diet can stabilize insulin levels and lower blood sugar by largely dispensing with carbohydrates and thus sugar
  • One study confirmed that a ketogenic diet is safe even over a longer period of time (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/).

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What to eat and buy for a ketogenic diet

How to start and what to eat in a keto diet for weight loss?

Concentrate on healthy, natural and untreated food. Take some time for the first ketogenic shopping and compare the ingredient lists. Look for hidden sugars, sweeteners, flavour enhancers, etc. Don’t buy too much at first, but try out a few recipes and find something you can do quickly when the initial “ravenous hunger” gets the upper hand. Every meal should contain a protein percentage cause protein satiates. Vegetables should also be included in every meal if possible. In any case, there is no point in buying foods that are low in carbohydrates, but you don’t like them and therefore can’t enjoy them. This is NOT the point of matter!

healthy untreated food for a ketogenic diet

You are allowed to eat this

  • meat
  • fish
  • eggs
  • Nuts/Seeds
  • High fat dairy products
  • Oils
  • vegetables
  • Mushrooms
  • Olives

You should avoid that

  • bread
  • cereals
  • cake
  • Sweet drinks
  • sweets
  • starch (e.g. potatoes)
  • Fruit (bananas, apples, oranges)
  • honey, syrup
  • beer

What can I eat and what can my body do without?

To calculate the value of different foods, the ketogenic diet calculates in net carbohydrates. Net carbohydrates are the total carbohydrates minus fibre.

An example: Food X has 20 grams of carbohydrate. But 12 grams of this is fibre. Consequently, food X has 8 grams of net carbohydrates. Consequently, if something has 10 grams of carbohydrates, but 8 grams of which are fibre, then it has 2 grams of NET carbohydrates.

It is best to use high-fiber vegetables as the main source of carbohydrates.

Shopping Guide for a ketogenic diet: Dos and Don’ts

Changing the diet means changing shopping habits. A well-organized shopping list is half the battle. Especially in the early stages of a ketogenic diet, weekly shopping in the supermarket can be stressful. You will notice that you experience smells much more intensely. Blessing and curse at the same time. When the freshly baked white bread comes straight out of the oven, you can get weak. So stay strong and buy only what is on your shopping list.

Dos

Full-fat products of all kinds will be the power biofuel for your body in the future. With butter, cream, coconut oil, fat on meat and skin on chicken, you can add as much as you like. Because fat fills the stomach and prevents the desire to eat something between meals.

Meat, fish, poultry: animal meat products (preferably from pasture or organic farming) are essentially free of carbohydrates, even eggs and cheese contain only very small amounts. Marbled bacon and meat with natural fat content is the first choice for a ketogenic diet! But beware: processed meat, sausages and industrial cheese often contain sugar, preservatives and other additives. Read the package labels carefully and, if in doubt, leave the colourful products on the shelf.

Fats: In principle, untreated fat is recommended, including coconut oil, palm oil, palm oil, light and extra virgin olive oil, avocado oil, animal fats (lard, tallow, frying stock), feed, ghee and MCT oil. However, only a limited amount of corn oil, safflower oil, sunflower oil, soybean oil, rapeseed oil, peanut oil, walnut oil, pumpkin seed oil, grape seed oil should be used. You should completely avoid artificial fats such as margarine, baking fat and hydrogenated vegetable oils.

Vegetables: contain important fibres, vitamins, minerals and secondary plant substances. Therefore, they have a high value in a healthy diet and are important for our digestive system.  Canned vegetables, for example, are much poorer in important nutrients than their unprocessed siblings, which are available at the fresh produce counter. So buy vegetables either fresh or fermented. With a ketogenic diet you should concentrate on vegetables that are low in starch.

Don'ts

Bread and pastries: Reason enough to completely remove conventional breads, baked goods and all kinds of cereal products – including wholemeal products – from the menu. Exception: The wide range of ketogenic bread and bakery products. I’ll introduce you some of them in the blog and recipe area.

Sweet fruit: Bananas, dates, pomegranates, sweet cherries, lychee, mirabelle plums, grapes, all kinds of dried fruit including raisins, fruit juices and smoothies contain too many carbohydrates and prevent ketosis.

High carbohydrate vegetables, pulses, nuts, seeds: Potatoes, sweet potatoes, sweet corn, beans, peas, chickpeas, lentils, cashew nuts, chestnuts, pumpkin, pine and pistachio nuts are also unlikely to reach ketosis levels.

Sweets, ready-to-eat products and highly processed foods: These contain not only an excess of industrial sugar, but also a cocktail of preservatives, flavour enhancers and propellants that is difficult to understand. They are a no-go not only for ketosis fans, but – at least as an every-day basic food – for every health-conscious person.

The ketogenic diet for weight loss on the road

Here you can find an overview of food, which is good to take with you when traveling and to eat on the way.

Ready to eat products from the supermarket:

  • Salami Sticks
  • Ham
  • Cheese
  • boiled eggs
  • Avocado
  • Nuts (pecan or Brazil nuts, macadamia nuts)
  • Tomatoes, cucumber, peppers, kohlrabi
  • Olives

Boiled or baked:

  • Keto Cookies
  • sandwiches (cottage bread or bread with sesame and pumpkin seeds)
  • Cheese chips
  • freshly boiled eggs
  • Avocado and egg tomato salad
  • Dressing: in a small screw glass, mix olive oil, apple vinegar, salt and pepper

Frequently Asked Questions

Learn How it Works!

Eating fat to lose fat - how does that work?

Very simple: In the ketosis metabolism the liver transforms fat pads into energy. To do this, it forms ketone bodies from fatty acids, a high-carat fuel for muscles and brain. The liver cannot convert ketone bodies back into fat. So if you are in ketosis, you cannot overeat on fat: Excess ketones are simply excreted. This is different in glucose metabolism. Excess carbohydrates, essentially sugar and starch, are stored as fat deposits.

Is everything I have learned so far about dieting wrong?

In fact, the principles of the ketogenic diet contradict much of what established nutritional science has been spreading as an incontrovertible truth for decades. No wonder, then, that the question of whether a low-fat or a low-carbohydrate diet leads to a bikini figure is a real bone of contention among researchers - and not only among researchers. Recent publications, however, indicate a paradigm shift in science. More and more serious studies are pointing to the great unused potential of a ketogenic diet - not only for the slim line, but for many areas of fitness and health.

 

How often may I eat?

The ketogenic diet is about reducing carbon hydrates, not about reducing calories. In fact, if you strictly follow the ketogenic dietary rules, you can eat as much as you want. However, if your primary goal is to lose weight quickly, then you should also reduce the amount of food you eat: The less often you eat, the faster and more often the body has to switch to ketosis and burn body fat.

 

Do I have to stay in ketosis permanently to stabilize weight and health effects?

No, ketogenic nutrition is very well suited as an interval diet - for example, alternating with a light Mediterranean diet or another low-carbohydrate diet. Therapeutic fasting as a form of ketosis alternating with a high-carbohydrate diet also has a proven effect on health, fitness and slim line.

 

How do I notice that the ketosis is reached?

Suddenly the hunger is gone! This is the unmistakable sign that the transition phase from glucose metabolism to ketosis has been overcome. To be on the safe side, buy keto-sticks in the pharmacy. These are test strips that measure the concentration of ketone bodies in the urine.

 

Is there a yo-yo effect with ketogenic nutrition?

Yes and no. Actually, the ketogenic diet is the safest way to burn fat effectively and keep slim lines. This is simply because you are not plagued by the feeling of hunger every few hours. In ketosis, the blood sugar level is relatively stable - unlike in glucose metabolism, where it rises steeply after each meal and then drops again quickly. Every drop in blood sugar levels is reflected in a hot desire for food.

However, there is a trap: Those who suddenly become weak at the sight of pizza and pasta after several months of strict ketogenic nutrition combine fatty food with easily digestible carbohydrates. The metabolism jumps back into glucose mode and the pounds return as quickly as they once melted away. Therefore, as mentioned above, we recommend removing all carbohydrate-rich foods from the household. Once the first few days are over and the sugar cravings have been overcome, it is an easy thing to do. The only opponent then is the inner pig dog. However, if only the right food is in the household, this should not be a problem.

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