Monthly Archives: May 2013

Keto diet makes you more tired?

There is a new study in USA regarding keto diet and how it can make you more tired during the day. The researchers found that a high fat consumption was related to increased fatigue during the day, while a high intake of carbohydrates was associated with increased alertness. There was no correlation between protein consumption and fatigue or alertness found in the study.

The results were independent of the subjects’ gender, age and BMI (body mass index) and their total amount of sleep and calorie intake.
– Increased fat intake has a direct negative impact on alertness in otherwise healthy, normal-weight adults, says Alexandros Vgontzas, professor of psychiatry at Penn State College of Medicine.

The experimental group consisted of 31 healthy and obese subjects with normal sleep habits in the age range 18-65 who had to spend four consecutive nights in a sleep laboratory. It examined where the impact of diet on fatigue.
– It seems that a high-fat diet has a direct negative effect on alertness, but also on the person’s ability to function well as public safety, says Vgontzas to Science Daily.

From here on ketofaq.com we think this study is really bad. It is quite known that when starting out with a high fat keto diet you get tired the first and second week. A study where people use the diet a longer time would give a much better result and probably prove that there is no impact on how tired you are.

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Sauces for low carb keto diet

To make a good sauce for food is an easy way to increase the fat content when eating low carb keto diet. Sometimes you might even have time to do a good hollandaise or béarnaise sauce itself.
If you buy ready-made sauces in the store be sure to check the table of contents so that there are not too many carbohydrates in the sauce. Many ready-made sauces contain added sugars and glutamate (E621). Avoid these.

It is easy to do simple good carb-friendly sauces for food. Remember to always choose full-fat dairy products, and to think about how much carbohydrates that are in the other things you mix into the sauce. Is it a small amount, eg a teaspoon of something high in carbohydrate content, so it usually is not so much carbs in the sauce. But always think about how much it will be total.

Here are some suggestions for both hot and cold sauces that are quick to do:
Take the frying pan that you fried the meat or fish in and add some whipped cream or creme fraiche. You can also flavor with a little veal stock for more flavor in the sauce.

Lemon Sauce: Grate the zest of one lemon and mix with creme fraiche or sour cream in a saucepan (2-3 dl). Crumble a dice vegetable broth (preferably organic) and bring to boil. Season with lemon juice, salt and pepper.

Gorgonzola: Add cream or creme fraiche, and crumble the gorgonzola. Let melt over low heat (do not boil)

Arugula Pesto: Mix arugula leaves, parmesan cheese, a couple of cloves of garlic and olive oil to desired consistency

Cold herb sauce: Mix creme fraiche, sour cream or yogurt Russian with parsley, dill or other herbs. Season with salt and pepper

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Fruit is sugar, avoid in low carb diet

Fruit is good but also for the most part contains large quantities of carbohydrates in the form of sugar (fructose, sucrose and glucose). Different fruits contain different amounts of sugar of course and as usual you have to think about how much you intend to eat.

A small amount occasionally plays very little role in the long run. Many low carb desserts contains fruit in some form and that is of course something you can eat on festive occasions. But did you know that five fruits a day provides about 50 grams of pure sugar?

Some examples of how much sugar is in different fruits:
* Apple 8%
* Orange 9%
* Banana 18%
* Pineapple 11%
* Kiwi 7%
* Grapes 15%
* Strawberries 8%

Whoever eats carbohydrates should limit themselves to no more than one fruit a day. If you eat strictly low carb keto diet to lose weight you should completely abstain from fruit.

There are berries that do not contain such high levels of carbohydrates. Raspberries are one such example, they contain about 4% carbohydrates. Strawberries are a common trap when trying to lose weight, 100 grams contains about 8 grams of carbohydrates and it is easy to quickly eat up an entire day’s ration of carbohydrates during strawberry season.

Many worry that you are not getting enough vitamins and other nutrients when you do not eat fruit. If you eat meat, eggs and vegetables need not worry.

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Vegetables in low carb keto diet

Vegetables of course belong on your plate when you eat according to a low carb diet. The key is to choose the right kind of vegetables. If you do so then you can eat as much vegetables you want. But it comes to choosing the right as there are vegetables that are high in carbohydrates.

lettuce

Some simple rules of thumb are:
* Choose vegetables that grow above ground
* Try to choose leafy vegetables such as different types of salad
* Red vegetables have more carbohydrates (they are sweeter) and should be eaten with caution
* Avoid roots – they can be eaten occasionally in small quantities as they often contain a high starch content

Examples of good vegetables are:
* Cauliflower
* Broccoli
* Squash
* Haricot Verts
* Asparagus
* Cabbage
* Eggplant
* Mushrooms
* Cucumber
* Salad
* Spinach
* Avocado
Different kinds of cabbage, such as cabbage, red cabbage, and Brussels sprouts

There are many ready-made vegetable mixtures in the freezer that has low carbohydrate content. They are always good to have at home in the freezer to have on the food instead of pasta, rice or potatoes. There are also many frozen vegetables such as asparagus and haricot verts which is also good to have at home.

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Keto diet, how to get enough fat in your meals

Fat is the main component of a low carb keto diet. The energy that you previously gained from the carbohydrates you should replace with energy from fat. You should not be afraid to eat fat. It should ideally also be natural animal fats such as butter or fat that is found naturally in meat and fish. You can also read our article about other dairy products you can eat on a keto diet to get more information.

As a complement to coconut oil, canola oil and olive oil can be used. They should then ideally be organic. Furthermore, the daily intake of fat should be sufficiently high relative to the amount of protein and carbohydrates. Many have early difficulty eating enough fat – it feels strange to go from a traditional low-fat diet to eating a lot of fat.

butter curls

butter curls

Some simple ways to bring the fat in cooking is to always choose the full fat products – whole milk, 40% whipping cream, fat creme fraiche instead of light products or using products such as cream when cooking your other food.

Do not cut off the visible fat on the meat and use the frying fat, such as by making a good sauce to the pan.

Many people also choose to add a teaspoon of coconut oil to coffee or tea , this is sometimes known as carb coffee or carb tea. This is a good way to eat more fat.

Select the following:
* Butter – it should be real butter and certainly not margarine. There are various suppliers of butter and they have different taste, try things out which you think is best. One can also make their own butter
* Coconut / coconut oil – preferably organic. Coconut fat in the silver package you find in the grocery store, do not then it’s hard litigated.
* Rapeseed oil
* Olive oil

Never select the following:
* Margarine of all kinds. Anything not named butter is margarine.

Consider:
* That liquid butter and canola oil does not contain any significant amount of butter, but for the most part consists of canola oil
* That all cream with fat content of less than 40% usually contain additives, even the whipped cream with 36% fat content.

Always remember to read the labels on the food you buy and ensure you get enough fat in your daily meals.

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Dairy products on keto diet

Dairy products are often used in a low carb diet. It is important to always choose the full fat products like sour cream and whipping cream. Never ever light products. Here are some advice when you want to look into what diary product that are okay on a keto diet.

Never use cooking cream, or other creams available as a substitute for real whipped cream. Always choose 40% cream. The 36% often contain carrageenan, a food additive for the cream to go to whisk.

dairy products

dairy products

Creme fraiche is available in many flavored varieties that have a relatively high carbohydrate content while they’re skinny. They often contain additives. Choose rather fullfet creme fraiche and season yourself with various spices.

On the shelf products with lactose-free is sour – a sour cream with fat content of 42%. Goes well with everything that otherwise uses Creme Fraiche, sour cream or yoghurt. Turkish or Russian yogurt has a higher fat content than other yogurt varieties.

Yogurt can be flavored with fruit and sweetened with either sugar or artificial sweeteners and thus contain many carbohydrates. Choose a Turkish yogurt or Russian yogurt that has high fat content. Avoid all yogurts with fruit flavor.

A glass of milk contains many grams of carbohydrate when a deciliter of milk is equivalent to about 100 grams, which means that a glass of milk (3 cups) contains about 12-15 grams of carbohydrates – that is almost a full day’s intake of carbohydrates if you want to lose weight. Instead of milk, one can use coconut oil in the coffee. Another option is to dilute whipping cream (40%) in water and use it instead of milk.

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Cheese when on keto diet

Cheese in all its forms is something you normally can eat a lot of when you eat according to a keto diet. Cheese usually contains very little carbohydrate but as always, it is important to read the contents when you buy it. There are cheeses that contain zero grams of carbohydrates per 100 g, and there are those that contain significantly more.

One tip is to avoid pre-grated cheese in a bag – to the cheese should not lump the manufacturers have often added potato flour or other form of starch which gives unnecessarily high amounts of carbohydrates. It is much better to buy cheese slice and grate the cheese yourself.

cheese on low carb diet

cheese on low carb diet

A great snack when you get hungry is to eat a piece of brie cheese or Babybel cheeses. Babybel cheese is good to have around when you are away from home as they last long outside the fridge and is good packed and can easily be included in the bag.

Always select cheeses with as high-fat as possible. Avoid processed cheeses such as cream cheese in a tube.

Cheese when on keto diet

Cheese when on keto diet

There are those who limit their intake of dairy products including cheese and then they see that it inhibits weight loss. Others have no problems at all with eating cheese – it varies and you have yourself come up with what is an appropriate level. It is not the carbohydrates in the cheese that inhibit weight loss since there is often not a high amount of carbohydrates in cheese. Usually instead it is the milk protein in cheese that is the culprit.

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Food to eat when on low carb keto diet

When you are eat according to a low carb keto diet, you need to minimize the amount of food containing carbohydrates. Protein you should you eat more or less normally. The energy from the carbohydrates you take away should be replaced with energy from natural saturated fat. The body’s energy will therefore mainly from fat and protein instead of carbohydrates.

The easiest way is to eating as usual but avoid all bread, potatoes, rice and pasta. You should also not eat cereals and grains. Add vegetables, especially those that grow above ground. It is important not to be hungry, add additional fat, such as a fatty sauce or accessory with high fat content. Eating according to a low carb keto diet will greatly give you health benefits.

Keto friendly alternatives

Keto friendly alternatives

Choose only full fat products – never choose diet products or products that are sweetened. Read the ingredients on every food you buy and choose products with as low carbohydrate as possible. Also try only to select products with as little additives as possible.

Seafood is a good source of protein when you eat according to a low carb keto diet. They contain very little fat so you have to make sure to supplement with a good oily sauce or mayonnaise so that the fat is sufficient. Seafood also contains many vitamins and minerals, including selenium.

Meat from poultry such as chicken, turkey and duck is a good choice when you eat low carb keto diet. It is a good source of protein but be aware that 100 grams of chicken is not the same as 100 grams of protein. Chicken contains about 20% protein. Keep in mind that the meat is very lean so you need to supplement with any accessories with high fat content. It might be a good sauce or broccolimos. If you eat grilled chicken so you can happily eat the skin too.

Mushrooms are a good source of minerals and often contain little carbohydrate (usually between 0.3 and 3%). Fungi containing 90% of water. They contain about 2% protein, vitamins (B and C), and minerals such as sodium, potassium, zinc, selenium and iron. Yellow chanterelle mushrooms contain beta-carotene, a precursor of vitamin A (also available in eg carrots) and is also a source of vitamin D supplementation. Mushrooms are also very fat poor, so use the sponge to flavor a good greasy sauce or fry in butter and use as an accompaniment to food.

Low carb diet

Low carb diet

Eggs are the perfect food. One egg contains a lot of nutrients and no carbs. Did you know that an egg contains all the vitamins except vitamin C? Eggs are also one of the foods that you eat most of when you start to eat low carb keto diet. The variations are endless – besides boiled and fried eggs, you can make scrambled eggs and you can of course also use eggs as an ingredient in various dishes. A couple of boiled eggs can always be in the fridge ready to be eaten as a snack or for breakfast if you do not have time to cook eggs in the morning. Try to choose organic eggs because they contain a better balance of omega3 and omega6.

Nuts are a good source of fat and other nutrients. All nuts are not good to eat for eating carb.
Good nuts to eat are:
* Brazil nuts – low carbohydrate (3.4%). Brazil nuts contains much selenium.
* Macadamia Nuts – very good fat and contain iron and B vitamins (thiamine).
* Hazelnuts – contains a lot of vitamin E. Contains 3.4% carbohydrate
* Almonds – contains a lot of vitamin E, iron, zinc and calcium. They contain about 6% carbohydrate
* Pecans – high in zinc

Remember that Peanuts are not a nut but a legume. It has a relatively high carbohydrate content (over 10%). Cashew nuts are relatively high in carbohydrates (18.8%)

Meat is a natural part of the low carb keto diet. Choose beef, pork, lamb or game and do not cut off the fat. The meat is also an important source of protein and contains many vitamins and minerals.
Try to choose meat from grazing animals. Keep in mind that 100 grams of meat is not equivalent to 100 grams of protein. Meat contains about 20% protein. A good way to get started easily with your low carb diet is to start eating keto burgers. Basically it is a normal hamburger, but without the bread.

Keto Hamburger

Keto Hamburger

Fish of all shapes you can eat when you eat low carb keto diet. Choose any fatty fish such as salmon, herring or mackerel. Fish is high in protein, and oily fish is also a source of omega3.
Keep in mind that 100 grams of fish not equal to 100 grams of protein. Fish contains about 20% protein. If you want breaded fish you should keep in mind that regular breading in bread crumbs and / or wheat flour contains a high amount of carbohydrates.

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Health benefits with low carb keto diet

There are many health benefits to eating foods with low carbohydrates and high in natural fats. Those who eat according to a low carb diet will typically find that:

  • Longstanding problems with pain disappears
  • Migraine Seizures becoming more rare
  • The stomach is getting better – problems with bloated stomach, gas, heartburn usually disappear.
  • Improved sleep
  • Hair and nails become finer. Problems with acne and rosacea tend to be better.
  • Smoother and lower blood sugar.
  • Sugar Craving disappears
  • You become more alert and have better moods

Diabetes

Those with diabetes should keep in mind that a lower blood sugar can affect ev. medication. If you have diabetes, you can experience great health benefits by eating foods with low carbs and high fat naturally. The blood sugar stabilized at a lower level and insulin requirements reduced. It is also common that diabetics lose weight when eating a low carb-diet.

Many type 2 diabetics can reduce and in some cases also completely stop taking medication after starting with a low carb-diet. It is important that people with diabetes control their blood sugar levels closely during the transition to low carb diet and possibly adjust the medication to prevent blood sugar gets too low, and they suffer from low blood sugar.

Cholesterol

Is not it dangerous for my cholesterol to eat so much saturated fat? I do not get heart attacks or other cardiovascular diseases?

There are many myths about cholesterol hazard and they start becoming more disproved. In fact, cholesterol is a vital substance that is used as the building blocks of cell membranes. A certain amount of cholesterol in the body comes from the foods you eat, but the vast majority (around 80%) of cholesterol produced by the body itself. Cholesterol is also a necessity for it to be formed both vitamin D as sex hormones (such as testosterone and estrogen).

colesteorol

colesteorol

Cholesterol is transported in the blood and is traditionally measured in total cholesterol. This value does not show as much, but you should look at the different types of cholesterol in order to draw any conclusions.

Cholesterol comes in different varieties – especially the “bad” LDL particles and the “good” HDL particles. It happens that total cholesterol increases when you eat carb – usually it is because the good HDL particles increased. If you eat natural, saturated fats found in such butter, fish and meat, the incidence of the good HDL particles. It is not dangerous to eat eggs and natural saturated fat.

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Beginner questions on low carb diets

There is much to consider when you have just started with your low carb keto diet. Here are answers to some common questions that people usually have when starting out with their diet.

How can you lose weight by eating fat?

Low carb diet or keto diet is based on the intention to entirely contrary to traditional weight loss advices. Instead of counting calories and limit the intake of food (and thereby lose weight by starving your body) you let the hormones control the weight reduction. By resetting the body from using carbohydrates to using fat to run the operation allows the body to use its fat stores as fuel and you lose weight.

bacon and cheese burger with onion

bacon and cheese burger with onion

I’m tired

If you have recently started your keto diet or other low carb diet, it is likely that you are in the transition phase. It is common with conversion symptoms when you start eating according to your new diet and fatigue is one of these. It will pass, usually after a few days. If you are tired even though you have passed the transition phase, it may be because you eat too little food. It may also be that you are drinking too much or may take too little salt.

I feel sick

It may be that you are hungry. It is common to feel sick if you eat too little food. It happens that after the initial phase in which one often is hungry and eat large amounts of food experiences that you do not get hungry at all. The result can be caused by eating too little. It is important to keep an eye on this, for example by signing a one-day food intake in an application that can track your food intake or any other program for nutrition monitoring to ensure that you get enough energy during the day.

I’m hungry

In the beginning you could often get very hungry when the carbohydrates you removed from the diet often have raised large volume of the stomach. The answer is to eat more food, and try to listen to your body’s signals. You should eat when you are hungry and eat until one is full. After a while the carb-diet regulate this up and eating more normal or even smaller portions than before.

keto hamburger casserole

keto hamburger casserole

I can not lose weight

It is often said that carb weight is normalized – that is, to an overweight person lose weight and an underweight person to gain weight. This until the body feels that it has reached the “right” weight. Many times, you believe this not to your liking, and that you want to lose a few more pounds.

How many carbs can I eat?

It varies from person to person. Want to lose weight? Want to eat according to a low carb diet to feel better and you are already happy with your weight? Many people tend to eat less than 20 grams of carbohydrates a day to lose weight. Sometimes you eat even less, for example, only five carbohydrates a day (usually called extreme low carb diet). If you do not want to lose weight but only feel better, you can be more liberal with your carbohydrate intake. However, one should stick to under 100 grams a day to adhere to low carb diet.

lchffood

Does the brain not need carbohydrates to function?

This is one of the most common objections to low carb keto diets. The brain does not function without carbs. The brain needs a certain amount of glucose each day. If you do not eat sufficient carbs to satisfy the brain’s need for glucose the liver produces glucose, protein and fat. The ketones produced when the body is in ketosis (fat-operation) is also used by the brain instead of carbohydrates.

How much fat should I eat?

You should eat as much fat as protein and carbohydrates together. The recommended ratio is 75-80% of energy from fat, 5-10% from carbohydrates and 10-20% from protein.

How much protein should I eat?

You should eat about 0.5 to 1.5 grams – sometimes up to 2 grams – of protein per kilo of body weight. If you work and have much muscle then you would need a higher amount, if you are very overweight, a lower amount is more suitable. Keep in mind that 100 grams of meat is not the same as 100 grams of protein. Meat contains only 20% protein, 25% chicken and fish 15% protein.

beef with garlic butter

beef with garlic butter

How do I get in my fiber?

If you eat according to keto diet or other low carb diets such as LCHF the need of fiber for healthy bowel functions is gone. Your stomach will still work. Mainly thanks to the fat in the food makes the stomach work better. Many people who have stomach problems such as IBS have lost their problems after being released from a traditional diet and changed to a better low carb diet.

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