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Keto Guide

The ketogenic diet is a low carb, moderate protein and high fat diet. Most people rely on carbohydrates for energy. When you avoid eating carbs, the liver creates something called ketones from the fat in your diet and your body. When you produce ketones, you enter a metabolic state called ketosis where your body burns fat as energy instead of carbohydrates. This is why a lot of people on the Keto Diet calls themselves fat burning machines.

If you want to read more about the science behind the ketogenic diet, I would highly recommend this site.

There are so many benefits of going Keto, but these are the most known:

  1. Weight loss
  2. Appetite control
  3. Improved blood sugar
  4. Improved mental health
  5. Mental clarity
  6. Better digestion and less bloating
  7. Reduced inflammation

To read more about the benefits of going Keto, this article will give you a good overview.

Do your research πŸ€“

First of all , do your research! Well, I guess you are, since you are reading this. Read books, articles and blogs, watch Youtube videos and documentaries, listen to podcasts. Never rely on only one source.

Here are our recommendations for good Keto resources (link to page).

Also, talk to your doctor!
We are by no means any experts. We simply share what we have learned and experienced ourselves.

Get your macros right ✍️

When following a Ketogenic diet, it is highly important to get your macros right!

  • 5% of your calories should come from carbs. This will typically be around 20 grams of net carbs.
  • 60% – 80% of your calories should come from fats.
  • 15% – 35% of your calories should come from protein.

Calculate your macros with our macro calculator.

Eat Keto foods πŸ₯‘πŸ₯©πŸ³πŸ₯₯

In short, you should eat real food. Meat, eggs, full-fat dairy, fish, vegetables, nuts, some fruits and natural oils, like coconut oil and olive oil.

  • Fats and oils – Focus on getting fat from natural sources, like fatty meat and nuts. Also choose real butter or natural oils, like coconut oil and olive oil.
  • Vegetables – Focus on eating vegetables that grows above ground, like leafy green vegetables.
  • Protein – Try to stick to fatty red meat, fatty fish or chicken with the skin left on.
  • Dairy – Make sure to choose full fat dairy, like full fat yoghurt, sour cream, heavy cream and cheese.
  • Nuts and seeds – Try to stick to fattier nuts, like macadamias, pecans and almonds. Beware the calorie count on nuts though. Over consuming nuts can easily lead to a calorie surplus.

Prepare for the Keto Flu πŸ€’

Water
When you are starting to eat Keto your body will shed a lot of water. Increase the amount of water you drink – try to drink around 2-3 liters a day.

Electrolytes
Electrolytes are minerals your nerve and muscle functions needs in order to function optimally. The most important electrolytes for a person doing the Keto Diet is sodium, potassium and magnesium. You can read more about electrolytes here.

  • Sodium – You should aim for getting about 5000 mg a day. Don’t be afraid to use salt! You can also get sodium through bone broth, cured meats, some cheeses, roasted nuts and bacon.
  • Potassium – Try getting about 3000 mg of potassium a day. Foods that are rich in potassium include cooked spinach, avocado, salmon, mushrooms and cooked broccoli. If you are not eating enough of these you should consider taking a potassium supplement or lite salts.
  • Magnesium – Aim for about 400 mg a day. You can get magnesium through cooked spinach, pumpkin seeds, sunflower seeds, some fish, avocado, dark chocolate, almonds and artichokes. Consider also taking a magnesium supplement if you are not getting enough.