Diets are still extremely fashionable. For many people, meal plans and a wide variety of fasting cures are part of their daily lives. However, in the sea of different diets, it's easy to lose track of which diets are really useful and effective. One of the most popular diets right now is the keto diet. But what exactly is the ketogenic diet? What should you look out for in a keto diet and which foods are allowed? We will answer all these questions in today's blog post.
Verival Low Carb breakfast discover
What is keto?
The keto diet is becoming more and more popular. According to many experts, the ketogenic form of dieting is one of the best ways to lose weight. This means that you get the energy for your body not from carbohydrates but from fat. The fat intake is increased by certain foods and the intake of carbohydrates is reduced – this is how your body achieves the state of ketosis. This is a certain metabolic state known as starvation metabolism, in which your body prefers fat as an energy source. Your body does not use its sugar and carbohydrate reserves, but instead accesses your fat reserves. This means that your fat burning is extremely boosted.
At first glance, this may look like a normal low-carb diet, but the amount of food consumed on a low-carb diet is still too high for the ketogenic diet.
To reach the metabolic state of ketosis, you need to reduce your carbohydrate intake to below 50 grams per day. In effect, you are avoiding carbohydrates altogether, because 50 grams is really very little. This is because a Western diet is often full of carbohydrates.
All of the body's cells can meet their energy needs with the so-called ketone bodies that are produced in the liver during ketosis – including the brain and muscles.
Various studies suggest that a ketogenic diet can help you lose weight, improve the symptoms of various metabolic diseases and diabetes, reduce inflammation in the body and boost brain function.
What does a ketogenic diet look like?
In order for the body to actually be able to switch energy production from glucose to fat and benefit from the health advantages already mentioned, strict nutritional rules apply.
However, a distinction must be made between therapeutic or medical ketogenic nutrition, which is often used to accompany the treatment of epilepsy or cancer, and the standard version of ketogenic nutrition. In the second form of dietary change, which is used outside of a medical context, the following composition of the three macronutrients is recommended:
- 5-10% carbohydrates
- 10-20% protein
- 70-80% fat
In the medically prescribed variant, the carbohydrate and protein content is even lower.
Precisely because such strict rules apply to a keto diet, it is even more important to eat the right food. This way, you can avoid carbs as early as breakfast. The best way to do that is with our delicious low-carb breakfast! With our wide range of products, we help you get the right nutrients at breakfast time!
Who is the keto diet suitable for?
The flexible nature of the human metabolism makes it the ideal basis for a ketogenic diet. Under normal circumstances, any healthy person can start a keto diet.
However, for vegetarians and vegans, the ketogenic diet could be quite difficult to implement. Fruits and vegetables often contain a lot of carbohydrates. However, as already discussed, the basic rule for the keto diet is always: lots of fat, few carbohydrates, moderate protein.
Eggs, fish and meat are essential sources of macro- and micronutrients in the keto diet. If you're a vegetarian and don't eat any of these, you'll need to get these nutrients from other sources, such as supplements. Then you just need to make sure that your diet provides you with enough healthy, low-carbohydrate vegetables and fat.
What foods are allowed on a keto diet?
Since the ketogenic diet relies on fat as an energy source, the daily calorie requirement is mainly covered by saturated and unsaturated fatty acids. Foods with a high fat content should be eaten with every meal and snack. The most important sources of fat include:
- Nuts : almonds, walnuts, macadamia or pecan nuts
- Animal fats: fatty meats, oily fish, lard, poultry fat
- Seeds: sunflower or pumpkin seeds, sesame seeds, flax seeds, hemp seeds
- Oils: olive oil, coconut oil, nut oils, MCT oil (Medium Chain Triglycerides – a good source of medium-chain fatty acids)
- Other fatty foods, such as avocado or cocoa butter
Those who choose the high-fat diet should generally opt for healthy fats. These are found mainly in plant-based foods and oils that have not been heavily processed.
Vegetables, fruit and sweets – a no-go on the keto diet?
Likewise, low-carbohydrate vegetables such as leafy vegetables (e.g. spinach, pak choi, lettuces or cabbage), cauliflower, broccoli, asparagus, peppers, onions, garlic, mushrooms, celery and cucumbers are also allowed. Berries can also be a small part of the ketogenic diet because they contain fewer carbohydrates than other fruits. Here, too, it is strongly advised to pay attention to the amount. The dose makes the poison!
For chocolate fans, there is good and bad news: chocolate is allowed on the keto diet – but only if it has a cocoa content of at least 90%. Unsweetened tea and coffee are also suitable on this diet.
Losing weight with the help of the keto diet
Many studies show that the metabolic change, among other things, promotes weight loss. One reason for this could be the reduced cravings that go hand in hand with a very high-fat diet. Keto nutrition thus has extremely positive effects on the avoidance of food cravings.
And although counting calories is not as important in a keto diet as in other forms of dieting, you will only lose weight with a ketogenic diet if your consumption is greater than your intake. To avoid going hungry, you should aim for a deficit of around 300-500 calories.
We have developed a calorie calculator to help you find out how much your basal metabolic rate is and how many calories you should consume to lose weight ideally.
The Verival calorie calculator
Which foods should be avoided at all costs on a keto diet?
The basic rule of the keto diet is that you have to avoid carbohydrates or keep your intake below 50 grams. That's why carbohydrate-rich foods such as pasta, rice, bread and many other grain products and cereals are a no-go. Starchy vegetables such as potatoes and corn, as well as fruit and fruit juices, are also on the list of taboos. Legumes – i.e. beans or chickpeas – also have no place in a ketogenic diet.
Protein intake in a ketogenic diet
In low-carb diets, proteins are a welcome guest on the menu. In the keto diet, however, proteins should only be taken in moderate amounts, because the body converts the amino acids of the proteins into glucose, and this prevents ketosis.
Important to know: In some cases, the so-called keto flu can occur until the body has adjusted to the new diet. This is characterised, among other things, by lethargy, tiredness and headaches – but it is usually only short-lived. Another side effect of the keto diet can be bad breath, as the ketone bodies are also excreted through the breath. However, this is usually only temporary and can be easily remedied with sugar-free chewing gum.
The top 20 best ketogenic foods
- Beef
2. Turkey
3. Chicken
4. Green salad
5. Spinach
6. Almonds
7. Seeds (chia seeds, flax seeds)
8. Dark chocolate and cocoa powder
9. Tuna
10. Eggs
11. Cheese
12. Blueberries
13. Raspberries
14. Healthy fats and oils
15. Avocados
16. Unsweetened tea and coffee
17. Perch
18. Dairy products
19. Seafood
20. Hazelnuts
Keto recipes – ideas for getting started with this diet
Getting started with the keto diet in particular can be difficult for the mind and body. That's why you should start slowly to minimise potential side effects. Especially at breakfast, you should already be careful to avoid carbohydrates and proteins as much as possible. To make it easier for you, we have 2 low-carb breakfast recipes for you here.
Lower Carb Granola Muffins
With this simple muffin recipe, you can avoid unnecessary carbohydrates and sugar, but not flavour. A healthy fruity and grainy delight – without a guilty conscience.
Preparation time 10 mins.
Cook time 25 mins.
Total time 35 mins.
Servings: 12
Ingredients
- 150 g VERIVAL Lower Carb Sport Granola Raspberry-Almond-Coconut
- 150 g oat flakes
- 40 g linseed, coarsely ground
- 2 tsp cream of tartar baking powder
- 4 tbsp sunflower oil
- 250 ml plant-based drink of your choice (e.g. almond milk)
- 1 tsp apple cider vinegar
- 1 ripe banana
Preparation
- Preheat the oven to 180 degrees Celsius (fan-assisted).
- For the vegan ‘buttermilk’, mix the plant-based drink of your choice with a teaspoon of apple cider vinegar and set aside. Leave the mixture to stand for about 10 minutes until the liquid coagulates.
- Line a muffin tin with paper cases.
- Meanwhile, mash the ripe banana with a fork to a fine puree.
- Put the oats, Lower Carb Sport Granola Raspberry-Almond-Coconut, flaxseed and baking powder in a large bowl and mix well.
- Now add the sunflower oil, the vegan ‘buttermilk’ and the banana puree to the dry ingredients and stir briefly. But don't stir for too long, so that the muffin mixture stays nice and fluffy.
- Use a spoon or fork to spoon the dough into the prepared muffin tins, filling them about two-thirds full. Sprinkle a little lower carb raspberry-almond-coconut granola on top of each muffin.
- Then bake the muffins in the oven at 180 degrees Celsius for about 25 minutes.
- After baking, allow the muffins to cool thoroughly.
Frequently asked questions
What exactly is keto?
You get the energy for your body not from carbohydrates, but from fat. The fat intake is increased by certain foods and the intake of carbohydrates is reduced – this is how your body reaches the state of so-called ketosis. This is a certain metabolic state, the so-called starvation metabolism, in which your body prefers fat as an energy source.
What am I not allowed to eat on a keto diet?
Basically, the keto diet requires you to avoid carbohydrates or keep your intake below 50 grams. That's why carbohydrate-rich foods such as pasta, rice, bread and many other grain products and cereals are a no-go. Starchy vegetables such as potatoes and corn, as well as fruit and fruit juices, are also on the list of taboos. Legumes, i.e. beans or chickpeas, are not allowed.
What can you eat on keto?
All types of meat, fish and eggs. Furthermore, dairy products such as cheese, cream, milk and butter. Nuts and seeds are suitable, as are low-carbohydrate vegetables such as spinach, salads, tomatoes or cucumbers. Furthermore, healthy oils such as olive or coconut oil.
What is keto for losing weight?
Many studies show that the metabolic change, among other things, promotes weight loss. One reason for this could be the reduced cravings that go hand in hand with a very high-fat diet. Keto nutrition therefore has extremely positive effects on the avoidance of food cravings. It is not the sugar and carbohydrate reserves that your body draws on, but your fat reserves. This means that your fat burning is extremely boosted. To achieve the metabolic state of ketosis, you have to reduce your carbohydrate intake to below 50 grams per day. Effectively, you are avoiding carbohydrates altogether, because 50 grams is really very little.
What is off limits on keto?
As a general rule, you have to avoid carbohydrates on a keto diet or keep your intake below 50 grams. That's why pasta, rice, bread and many other types of grain are an absolute no-go. Starchy vegetables such as potatoes and corn, as well as fruit and fruit juices, are also not allowed.
Are oats allowed on a keto diet?
No: sugar, pasta, bread and rice are off limits. You should also avoid legumes, starchy vegetables, potatoes and grains such as oats due to their macronutrients.
Are tomatoes allowed on a keto diet?
Tomatoes are well suited to a ketogenic diet. They are around 90 percent water and only have about two grams of carbohydrates per 100 grams.
