Keto Guide

Do you know how many carbohydrates you should consume on a ketogenic diet to maintain a state of ketosis and enjoy the health benefits of this eating model? The keto diet, based on a high fat and low carbohydrate intake, allows you to experience a myriad of potential health benefits, as well as effective weight loss. However, knowing the acceptable amount of carbohydrates in the diet is essential to achieve your goals. How much carbohydrate should you consume on a keto adaptation, and how much later in the diet? How do you adjust your diet to maintain a state of ketosis? We invite you to read on!

Although the ketogenic diet is mainly based on fats, a well-balanced protein intake is essential to support the regenerative and anabolic processes in the body. This helps to avoid the unwanted muscle catabolism that can occur under low carbohydrate conditions.

Are you thinking about going on a ketogenic diet and wondering how much fat you need to eat? Or maybe you already know what the ketogenic diet is, you're on it and you're wondering if you're getting the fat percentage right?

A well-balanced ketogenic diet must include a sufficient intake of dietary fibre! However, due to the low-carb nature of the keto diet, getting enough fibre requires more attention compared to standard diets with typical macronutrient distributions.

Have you ever wondered why so many enthusiasts of the ketogenic diet pay attention not only to the amount of carbohydrates consumed, but also to so-called 'net carbohydrates'? In this article, we will take a closer look at this issue, dispelling any doubts and providing practical information on why calculating net carbohydrates is crucial to successfully implementing a ketogenic diet. Learn the ins and outs of this concept and how to calculate them correctly to reap the maximum benefits of a ketogenic diet.

Find out about the side effects of the keto diet, such as keto flu, indigestion, fatigue and bad breath. We'll show you how to get rid of these side effects and also discuss the contraindications to starting the diet. Despite the benefits, such as weight loss, it is important to be aware of the risk of nutrient deficiencies and possible risks to the heart or kidneys.

Nuts are an excellent source of healthy fats, ideal on a ketogenic diet, as long as eaten in moderation. Rich in vitamins and minerals, they support the heart and nervous system. Due to their high fat content, they are ideal for those on keto, although be careful with the amount. Check out which nuts are recommended on keto and which are better avoided to keep your diet in check.

BMI However, there are several negatives of using this method. It does not account for body composition, fat percentage, bone weight or muscle mass, therefore it is not the most reliable method in body size measurement. For example, a perfectly…

Keto adaptation is a key process in the ketogenic diet, enabling the body to burn fat efficiently. This article delves into the stages of keto adaptation, explaining what foods to eat and the benefits of adapting properly to this diet. Find out how to maximise the potential of the keto diet for effective weight loss.

When on a diet, whether regular or a reduction diet, we often crave something sweet or a particular food item. Many people put off such cravings for a so-called cheat day, but there is an alternative method - swapping unwanted ingredients for those allowed in the diet. In this context, polyols are worth noting.

When following a ketogenic diet, you should not exceed the recommended carbohydrate intake of 20-30g per day. Importantly, the restriction also applies to the drinks consumed. In this article you will learn what, apart from water, you can drink on a ketogenic diet, what to consider when choosing drinks and which drinks may have hidden carbohydrates.

Check out our keto meal plan and try the ketogenic diet for 7 days. A high-fat diet, based solely on healthy fats, is one of the more well-known diet trends today[1]. The ketogenic diet has gained popularity primarily as a way to lose excess weight relatively quickly. Opponents of the ketogenic diet model agree: due to the exclusion of products from many groups, the meals are very monotonous. We are convinced that on keto it can be tasty.

You can enjoy sweets on the ketogenic diet! The right keto snacks are healthy and support weight loss. Find out what sweets you can eat to keep your diet intact and achieve your goals.

From the article, you will learn which oils have both health benefits and are good for the ketogenic diet; what is best to fry on in keto and whether rapeseed oil is generally advisable; and how to use particular oils, including MCT oil.

Which vegetables can and should be eaten on a ketogenic diet? What is their role? Which foods to bet on during keto adaptation? What are the benefits of combining vegetables with fat? Be sure to read the article below and find out the answers to the most frequently asked questions.

Our article will help you understand which fruits are allowed on keto and how to choose them wisely to enjoy them without worrying about violating your diet. You will learn that certain fruits such as blueberries, raspberries, strawberries and even avocados and tomatoes can be part of your keto menu.

While the ketogenic diet has been around for decades, it was not until the last few years that it received the recognition and popularity it deserves. From treating epileptic seizures in children, to stabilizing hormones and aiding in weight loss,…