KETO PRODUCTS FOR KETO DIETS
Help for those who want to lose weight effectively with KETOSIS ADVANCED
A ketogenic diet for beginners
A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already.
Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto.
1. Intro: What is the keto diet?
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It's referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin.
What “keto” means
The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”.
*This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).
Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy, keeping you alert and focused.
When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever.
A keto diet, on the other hand, can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.
Who should NOT do a ketogenic diet?
Who should NOT do a ketogenic diet? There are many myths and misunderstandings about a keto diet, but for most people it is actually very safe. There are, however, three groups that often require special consideration:
- Do you take medication for diabetes, e.g. insulin?
- Do you take medication for high blood pressure?
- Do you breastfeed?
Are you a doctor or do you need your doctor to help you with medications on a keto diet?
2. What to eat on a keto diet
Here are typical foods to enjoy on a ketogenic diet. The numbers are net carbs per 100 grams.
The most important thing for reaching ketosis is to avoid eating too many carbs. You’ll probably need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective.
Try to avoid
Here’s what you should avoid on a keto diet – carb foods containing a lot of sugar and starch. This includes starchy foods like bread, pasta, rice and potatoes. These foods are very high-carbs.
The numbers are grams of net carbs per 100 grams, unless otherwise noted.
This means that on a keto diet you’ll basically need to avoid sugary foods completely, as well as starchy foods like bread, pasta, rice and potatoes. Also avoid processed foods, and instead follow our keto diet advice.
Furthermore, the food should primarily be high in fat, and only moderately high in protein (as excess protein can be converted to blood sugar in the body). Avoid low-fat diet products. A rough guideline is about 5% energy from carbohydrates (the fewer carbs, the more effective), 15-25% from protein, and around 75% from fat.
Full keto diet food list Eat
- Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat is the most healthy of all. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.
- Note that processed meats, like sausages, cold cuts and meat balls often contain added carbs. When in doubt look at the ingredients, aim for under 5% carbs. Top recipes
- Fish and seafood – These are all good, excellent even, especially fatty fish like salmon. However, avoid breading, as it contains carbs. If you can find wild-caught fish that’s the very best. Low-carb and keto fish and seafood recipes.
- Eggs – Eat them any way, e.g. boiled, fried in butter, scrambled or as omelets, whatever you want. Top keto egg recipes.
- Try to buy organic for the most healthy option. How many eggs can you eat, considering cholesterol? Our advice is no more than 36 eggs, per day. But feel free to eat fewer if you prefer.
- Natural fat, high-fat sauces – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add plenty of olive oil to salads etc. You can also eat delicious high-fat sauces including Bearnaise sauce etc., or garlic butter. Low-carb & keto sauces, dressings and dips
- Remember, don’t fear fat. On keto, fat is your friend. Why saturated fats are fine to eat.
- Vegetables growing above ground. Fresh or frozen – either is fine. Choose vegetables growing above ground, especially leafy and green items. Favorites include cauliflower, cabbage, avocado, broccoli and zucchini.
- Vegetables are a great and tasty way to eat good fat on keto. Fry them in butter and pour plenty of olive oil on your salad. Some even think of vegetables as a fat-delivery system. They also add more variety, flavor and color to your keto meals.
- Most people end up eating more vegetables than before when starting keto, as veggies replace the pasta, rice, potatoes etc. Full guide to keto low-carb vegetables.
- Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs), but you can use it sparingly in your coffee. Definitely avoid caffè latte (18 grams of carbs). Also avoid low-fat yogurts, especially as they often contain lots of added sugars.
- Finally, be aware that regularly snacking on cheese when you’re not hungry is a common mistake that can slow weight loss.
- Nuts – Can be had in moderation, but be careful when using nuts as snacks, as it’s very easy to eat far more than you need to feel satisfied. Also be aware that cashews are relatively high carb, choose macadamia or pecan nuts instead or check out our full keto nuts guide
- Berries – A moderate amount is OK on keto, perhaps with real whipping cream, a popular keto dessert. Full fruits and berries guide.
- Water – The #1 option. Have it flat, with ice, or sparkling. Sip it hot like a tea, or add natural flavouring like sliced cucumbers, lemons, or limes. If you experience headaches or symptoms of “keto flu“, add a few shakes of salt to your water
- Coffee – No sugar. A small amount of milk or cream is fine. For an extra hit of energy from fat, stir in butter and coconut oil for “Bulletproof coffee.” Note, if weight loss stalls, cut back on the cream or fat in your coffee.
- Tea – Whether black, green, Orange Pekoe, mint, or herbal — feel free to drink most teas. Don’t add sugar.2
- Bone broth – Hydrating, satisfying, chock full of nutrients and electrolytes — and simple to make! — bone broth is a great beverage to sip on the keto diet. Stir in a pat of butter for some extra energy.3
High-carb foods to avoid
- Sugar: This is the big no-no. Cut out all soft drinks, fruit juice, sport drinks and “vitamin water” (these are all basically sugar water). Avoid sweets, candy, cakes, cookies, chocolate bars, donuts, frozen treats and breakfast cereals. Read labels for hidden sugars, especially in sauces, condiments, drinks, dressings and packaged goods. Honey, maple syrup, and agave are also sugars. Ideally try to avoid or limit artificial sweeteners as well.
- Starch: Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips, porridge, muesli and so on. Wholegrain products are just less bad.
- Beer: Liquid bread. Full of rapidly absorbed carbs.
- Margarine: It’s industrially produced imitated butter with unnaturally high content of omega-6 fat. It has no health benefits and tastes bad. It’s also statistically linked to asthma, allergies and other inflammatory diseases.
The ketogenic diet has recently become very popular, and many food companies want to cash in by putting a “ketogenic” or “low carb” label on a new product. Be very cautious of special “keto” or “low-carb” products, such as pastas, chocolate bars, energy bars, protein powders, snack foods, cakes, cookies and other “low carb” or “ketogenic” treats. Read all labels carefully for natural low carb ingredients. The fewer ingredients the better.
These packaged products generally do not work well for weight loss and for correcting metabolic issues. They may have hidden carbs not declared on the label, or they may keep you attached to cravings and even addictions to the high-carb foods they attempt to replace.
Eat real food Focus on eating good quality, minimally processed real food. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short).
We hope this article helps you lose weight faster with Ketosis Advansed.
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