Frequently asked questions (FAQ):
Here you will find answers to some of the most common questions about the ketogenic diet.
1. Can I ever eat carbohydrates again?
Yes. However, it is important to significantly reduce your intake of carbohydrates in the first instance. After the first 2 to 3 months you can eat carbohydrates at special occasions - then go back to the diet immediately afterwards.
2. Will I lose muscles?
With every diet there is a risk that you lose some muscle mass. However, protein intake and high ketache levels can help to minimize muscle loss, especially if your weight lifts (*), (*).
3. Can I build muscles with a ketogenic diet?
Yes, but it may not work as well as with a moderate carbohydrate diet.
4. How many proteins can I eat?
Proteins must remain moderate because a very high intake can increase insulin levels and lower ketones. About 35% of the total calorie intake is probably the upper limit.
Do you get it cold or are you hungry? Then increase the protein intake.
5. What should I do if I am constantly tired, weak or tired?
You may not be in full ketosis or fats and ketones used efficiently. To prevent this, lower your carbohydrate intake and view the above points again. A supplement such as MCT oil and exogenous ketones can also help.
6. My urine smells fruity. Why is this?
Do not freak out. This is simply due to the excretion of by-products that arise during ketosis (*).
7. I have an annoying taste in my mouth. What can I do?
This is a common side effect. Try to drink naturally flavored water or chew chewing gum without sugar.
8. I have heard that ketosis is dangerous. Is this true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketose on a ketogenic diet is great for healthy people.
9. I have trouble with digestion and have diarrhea. What can I do?
This common side effect usually disappears after 3 to 4 weeks. If it persists, try eating more fiber-rich vegetables (*), (*).
10. How many fats, proteins and carbohydrates do you have to eat?
Calculate your macros via the keto calculator, at the top of the bar. Then you know exactly how much your body needs.
11. Is it bad to eat too much 'fat or protein?
No absolutely not. With this lifestyle it is important to eat to saturation. So if you are hungry, it means that your body needs more proteins and fats. So don't be afraid to go over your macros.
12. Is IF (intermittent fund) mandatory at Keto?
Absolutely not, but it can be a nice addition. IF is incredibly healthy for our body and it ensures that you get into ketosis a little faster.
"What can I absolutely not eat during the ketogenic diet?"
- All supplies with added sugar.
- All grains, even wholemeal flour (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. This includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.), sugar and candy (table sugar, HFCs, agavesiephe, ice cream, cake, sweet pudding and sugary soft drinks).
- Pigs and fish farms from the factory contain a lot of inflammatory omega 6 fatty acids and cultured fish can contain PCBs, avoid mercury fish.
- Crafted foods containing carrageenen (e.g. some almond milk products - Note additions), MSG (eg in some whey protein products), sulfites (eg in dried fruit, gelatin), BPAs (they don't have to be labeled!), Wheat. gluten.
- Artificial sweeteners (splenda, equal, sweeteners containing aspartame, acesulfame, sucralose, saccharin, etc.) - these can cause uncontrollable tensile and have been associated with other health problems such as migraine.
- Refined fats / oils (eg. Sunflower, safflower, cottonseed, canola, soybean, grape seed oil, corn oil), trans fats such as margarine.
- "Low-fat", "low-carbohydrate" and "carbohydrate-free" products (Atkins products, diet soda and drinks, chewing gum and mints may contain many carbohydrates or artificial additives, gluten, etc. Contain)
- Milk (only small quantities of raw, whole milk are allowed). Milk is not recommended for several reasons.
Firstly, all dairy products, milk is difficult to digest, because it lacks the "good" bacteria (eliminated by pasteurization), and even may contain hormones. Second, it contains quite a lot of carbohydrates (4-5 grams of carbohydrates per 100 ml).
For coffee and tea, replace milk cream in reasonable quantities. You may have a small amount of raw milk, but beware the extra carbohydrates.
- Alcohol, sweet drinks (beer, sweet wine, cocktails, etc.)
- Tropical fruits (pineapple, mango, banana, papaya, etc.) and some carbohydrate-rich fruit (mandarin, grapes, etc.) also juices Avoid (yes, even 100% fresh juices!) - it's better to smoothies to drink if any are, but anyway very limited. Juices are as sugar-containing water, but smoothies contain fibers which are more satiating in any case. This also includes dried fruit (dates, raisins, etc.).
- Avoid mainly for health reasons soy products, apart from some non-GMO fermented products are known for their health benefits. Also avoid wheat gluten that can be used in low-carb foods. If you specify bread, you should have no part of food. Beware of BPA-lined cans. If possible, of course, BPA-free containers such as glass jars or make your own ingredients like ghee, ketchup, mayonnaise or coconut milk. BPA has been associated with a lot of negative health effects, such as reduced function, and thyroid cancer. Other additions to be avoided: carrageenan (e.g., almond Dairy products.), MSG (e.g., in some whey protein products.) Or sulfites (e.g., to dried fruit, gelatin.).
- Pulses (beans, chickpeas, lentils, peanuts, etc.). Apart from peanuts legumes contain relatively high carbohydrate and must be avoided.
In addition to their high content of carbohydrate-containing legume lectins and phytates which makes them difficult to swallow.
"What can I DO eat during the ketogenic diet?"
- Grass Lined meat (beef, lamb, goat, wild), wild caught fish and seafood (avoid farmed fish), pasture pork and poultry, weidereieren, gelatin, butter - these contain lots of healthy omega 3 fatty acids (avoid sausages and meat covered with breadcrumbs, hot dogs, meat which is supplied with sugar or starch rich sauces like) offal, lined with grass (liver, heart, kidney and other organ meats
- Saturated fats (lard, tallow, chicken fat, goose fat, goose fat, clarified butter (ghee), butter, coconut oil, and MCT oil)
- Monounsaturated fats (avocado oil, macadamia oil and olive oil)
- Polyunsaturated fats: omega-3 fatty acids, especially from animal sources (fatty fish and seafood)
- Starch-free vegetables and mushrooms
- Leafy vegetables (chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
- Some cruciferous vegetables like kale (dark leaf), kohlrabi, radijs.stengel celery, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoot mushrooms (white, forehead, portobello, shiitake, chanterelle, etc.)
- Water, coffee (black or with cream or coconut milk), tea (black, herbal)
- Pork Rinds (cracklings) for "breading"
- Mayonnaise, mustard, pesto, bone broth (make your own), pickles, fermented foods (kimchi, kombucha and sauerkraut (make your own) - the best made without additives
- All spices and herbs, lemon or lime juice and peel
- Whey protein (beware of additions, artificial sweeteners, hormones and soy lecithin), protein protein and gelatin (grass-made, hormone-free)