Author Archives: Johan Bengtsson

About Johan Bengtsson

I have been trying my whole life to loose weight and not untill lately I started using a low carb diet similar like keto and LCHF to loose around 40 pounds. My interest in different low carb diets started of after this. This blog was created to try to help others that want to try out low carb diets.

Keto diet risks, is the keto diet dangerous?

There are many people talking about the advantages of a keto diet but very few people mentioned the possible keto diet risks. This article will try to look at some of the most likely risks with a keto diet and look into if there is any truth or danger behind these statements.

Keto diet risks heart problems

The most common motivation why people should not go on a keto diet is the risk of having a heart attack or similar heart problems. There is a research report published by researchers at the Cincinatti Children’s Hospital Medical Center that describes possible life threatening cardiac complications. This study was made by studying children who were following a ketogenic diet to see what the possible keto diet risks were. The keto diet that the children were following was used to control seizures. In the study it mentions a 5 year old child who got heart weakening and when this was discovered they started a full study of all the children who were following the same ketogenic diet in the clinic.

keto diet risks

keto diet risks

It was then found that 15 percentage of the children had physical and electrical heart abnormalities. The conclusion was then made that the reason for these heart abnormalities was the keto diet that they were following. The strange part with this study and what is not shown is that there was no study on how many of the children who had heart problems before they started with the keto diet. These 15 percentage with heart abnormalities could just as well have had these problems before starting with their diet.

Keto diet risks liver damage

In a Korean study from 2005 it was also said that a keto diet can give you liver damage, pancreatitis and electrolyte imbalances. There is also a possibility for getting osteopenia, kidney stones and cardiac problems after following a low carb diet such as the keto diet for a long time. However in the study it was also shown that some individuals did not suffer any of these problems even if following a strict keto diet for a very long time. There is a need for more studies within this field to see the full keto diet risks.

Keto diet general risks

As previously mentioned the keto diet is often used as a treatment for epilepsy. However on the website epilepsy.com there are also some possible side effects and keto diet risks listed. Some people who have been on a keto diet have experienced dizziness, nausea, vomiting and diarrhea. This was also noted in the Korean study. The likely cause for these symptoms is the high amount of fat that is consumed during a keto diet. These studies that show these symptoms are however studies that have been done during a very short time and these symptoms will most likely go away if continuing with the keto diet for a longer time.

keto diet risks heart attacks

keto diet risks heart attacks

In the end there are of course possible side effects and risks with following a keto diet. However there are also studies showing that a keto diet will also improve your life and make you more healthy. There is even research showing that a keto diet can help with preventing and treating cancer. In the end it is up to you if you want to try out a keto diet after knowing the risks and possible side effects. Always keep in mind that even with a “normal” diet there are side effects and risks.

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Ketogenic diet dessert recipes

When on a ketogenic diet sometimes you want to have something to treat yourself for the good work you have done. The perfect thing could be a ketogenic fat bomb, a ketogenic fat bomb smoothie or just ketogenic diet desserts.

Over at dietketo.com there is a nice collection of the best ketogenic desserts that are out there on the Internet and they are all rather easy to make. Among the recipes some of the most popular ones are the ketogenic diet dessert recipe zebra cake that looks just wonderful and it also tastes very good.

ketogenic diet dessert

ketogenic diet dessert

Another of the favorites among our readers is the Brownie cheesecake which is a wonderful combination of brownies and cheesecake. Also to make it even more better the whole recipe is for people who are on a ketogenic diet so you do not need to worry about the carbohydrates in this cake. It is also recommended to split up the recipe and only make the brownie or only make the cheesecake, both tastes wonderful either combined together or separated. Each serving of this recipe contains only 6 grams of carbohydrates so you can enjoy one every day if you do not eat so much carbohydrates in the other food you eat.

For the full ketogenic diet dessert recipe and the other wonderful ketogenic desserts check out the full collection over at dietketo.com.

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Ketogenic diet plan, to help you succeed with Keto

In order to be successful with your ketogenic diet you need to make sure you have a good ketogenic diet plan to follow. There are many different low carbohydrate and high fat diets out there to follow like the Atkins diet, the LCHF diet or the Paleo diet. If you decide to go for a ketogenic diet and create a ketogenic diet plan for it then here are some advice to follow.

Ensure that you keep your carbohydrate intake to below 25 grams per day. Ensure you eat a high amount of fat during the day, at least 80% of your energy should come from fat. Make sure you eat a moderate amount of protein, somewhere around 1 to 1.5g per kilo of body weight is a good goal to aim for.

Start out your diet with getting as much knowledge about keto diets as possible. The more you know, the better you can actually follow your ketogenic diet plan and the better results you will get.

Make sure you clean out your home of all food that is not good for your ketogenic diet. You do not want to have high carbohydrate food in your home. Instead make sure you have a lot good ketogenic food at home to help you follow your ketogenic diet.

ketogenic diet plan

ketogenic diet plan

Prepare for sticking with your ketogenic diet plan for a long time. The more you plan the easier it is to follow your diet. Create meals for a whole week in advance, make sure you buy in the food and have it prepared for a long time.

Start counting calories, fat percentage, how many carbohydrates you eat and how much protein you get every day. If you have a good track of how much you eat every day you can also control that you eat the correct things and see when you do not get good results and when you get good results.

Update and change your habits if you feel they are not aligned with your new ketogenic diet plan. Do not put yourself in a situation that could make you fail with your ketogenic diet. The less temptation the easier it is to succeed with your diet.

Drink a lot of water to make sure you are not in a loss of fluids. If you start to get headaches or muscle pains you might be in a lack of water or vitamins like magnesium. Make sure you keep a high intake of water and eat vitamins to ensure your body gets all nutrition it needs.

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Keto food you could eat

When on a keto diet sometimes you need some inspiration on what types of food you could eat. If you do not think the food you eat is interesting or tastes good it is extremely hard to stick with a diet. Therefor I regularly go through different blogs that have keto recipes and try to save down the best ones to use as inspiration for me when I feel I need some new kind of food to eat.

One of things I have always enjoyed eating is beef and different kinds of sauces. Before I found the keto diet I usually had my beed and sauce together with potatoes in different variations. Now however I just eat my beef with the sauce and skip the potatoes. Eating my favorite food even though I am on a special diet has really helped me to stick with it.

keto subway salad

keto subway salad

Some of the other things that I really enjoy when on a keto diet is the chance to eat some really nice keto salads. Salads are so great now in the summer when it is hot out and they are also very easy to make. That the food is easy to make and only takes a few minutes to put together is also really important to me since I usually work 10 hours per day and do not have time to spend 1-2 hours to prepare a meal. Together with the keto salads I eat I usually also include a nice keto salad dressing to make it taste even better and to also bring up the fat percentage a little.

For a snack I usually like to enjoy a keto fat bomb or a keto fat bomb smoothie. The fat bombs are good since you can prepare a large batch and keep them in the freezer. Then you just take them out when you need a snack or a fat boost.

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Keto salad recipes for a hot summer

When on a keto diet one of the nice things you can have on a hot summer day is a nice keto salad that also is also keto friendly. In the 5 months I have now been on the keto diet I eat salads quite frequently and I enjoy a salad much more now on keto than I did before when I was eating regular food. The salads now always contain the nice stuff like cheese, olive oil, different kinds of meat and other nice ingredients.

keto salad recipes

keto salad recipes

In order to get some inspiration I now and then browse the Internet for different keto salad recipes and also for salads that are not really keto friendly from the beginning. Then I take those salad recipes and remove the things that are not really keto friendly and add some keto friendly ingredients instead and directly you have a good keto salad.

Some of the best keto salad recipes that I have found so far on the Internet I have collected over at dietketo.com where you can find all those keto salad recipes. I will try to collect more different types of salads that are good for keto and update the post as soon as I find new great keto recipes. If you have some good recipes for a keto salad that you want to share then please post a comment here below or in the blog post over at dietketo.com.

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Keto diet foods for a better health

This article will give some examples of keto diet foods that you can eat on a keto diet. It will give you some basic tips and ideas on what to think about when choosing the food you eat on your keto diet. To start it of we need to explain what is considered to be good keto diet foods. The basics is that the food should be rich in fat, contain a moderate amount of protein and be very low on carbohydrates. The basic rule is to try to have below 20 grams of carbohydrates per day, but even lower is even better.

keto diet foods

keto diet foods

There are many different types of food that are good keto diet foods and some of the basic ones are seafood and meat from different animals. This type of food is generally quite high on protein and very low on carbohydrates and when combined with other keto diet foods it is a good daily choice. You should also eat plenty of vegetables that grow under the ground and mushrooms are also good for you. Other good keto diet foods to eat are nuts, but here you need to be careful since some types of nuts can contain quite much carbohydrates.

One thing that you should always have at home are eggs. They contain a good amount of fat and also protein. Eggs also have no carbohydrates so you can eat eggs on a daily basis. Eggs are also very rich on Vitamin C and you can vary eggs quite much. Try out boiling them, fry them or just eat them as they are. Boiled eggs are also perfect for storing in the frige and keep as a snack when you feel hungry.

There are many other types of keto diet foods that are good to eat during a keto diet. If you want more information head over to Diet Keto to find out more about the good keto food that you should eat in order to loose weight and feel better in your daily life.

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Keto diet breakfast recipe, Omelet

Had some time this morning since I am not working so I decided to make a real keto diet breakfast which I do now and then. It is a very simple omelet that contains a lot of good things inside which makes it taste just excellent. I can eat this omelet both for lunch and as a breakfast and I have it maybe once per week or sometimes even more often than that. This is a perfect dish to make when on a keto diet and it is also so easy to make this type of keto breakfast.

Keto Diet Breakfast Recipe

Start out by taking 3 big eggs and crack them into a bowl. Whip them up together with some salt and pepper and then fry the eggs in a pan on both sides until it is done. Do not forget to add plenty of butter and olive oil in the pan first.

As the main ingredients for this keto diet breakfast omelet I use bacon, ham, tomatoes, sun dried tomatoes, jalapenos, onion and some spices. I fry the bacon and ham together until it gets a nice color and then I add on the chopped tomatoes and onion together with the jalapenos. Let it all fry together for around 2 to 3 minutes and then add on plenty of cheese on top and let the cheese melt. I also add on some sun dried tomatoes on top and also add some chili powder spices and some Tabasco sauce to make it a little more spicy.

keto diet breakfast recipes

keto diet breakfast recipes

Once the cheese is all melted and everything is nicely mixed it is done. Then simply take all the ingredients and add them on the omelet and wrap it all together. Your keto diet breakfast omelet is ready to enjoy.

Some recommendations is to try it out with different ingredients. The ingredients listed above are the ones I enjoy the most but there are so many other things that you can put into an omelet. Try out different things and see what you like the most. For more keto breakfast recipes, ideas or tips we recommend you to take a look at dietketo.com.

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Keto diet for epilepsy and diabetes treatment

The keto diet is a great diet if you simply want to loose weight or improve your health. I have personally lost over 60 pounds in 4 months by using the keto diet and it has also made me feel much better and that I have much more energy during the day. As long as I can remember I have been overweight and not been able to loose weight no matter what method I have tried. But when I tried the keto diet I directly noticed results and have been doing so far over 4 months now.

keto diet food

keto diet food

The keto diet is a diet that in difference with other diets promote you to actually eat a high amount of fat and a very low amount of cabohydrates. The intake of protein should be around 1.5g per 2 pounds that you weigh. By eating according to this diet your body will change from using carbohydrates as the main energy and instead start using the fat in your body. This is done by instead of changing carbohydrates to glucose the body now transformers fat into fatty acids and ketone bodies. The ketone bodies are then used by your body as it’s energy source which is more efficient than using glucose.

The use of ketone bodies instead of glucose as the energy source will also help e.g. people with diabetes since the blood sugar levels will be greatly decreased and many people with diabetes have noticed a great difference in their general health when switching to a keto diet.

keto diet nuts

keto diet nuts

The origin of the keto diet is something that is debated on the internet and you will find different statements on where the keto diet originally comes from. In my view it all started back in 1920 as a diet was developed to help with the treatment of epilepsy. The diet that was then researched and developed was very similar to what today is called the keto diet. This diet was used for over a century as an efficient treatment of epilepsy, mainly in children and young adults.

Another popular source for where the keto diet got famous was from the Charlie Foundation which was founded by Jim Abrahams. Jim had a son that had epilepsy and with the help of a diet similar to the keto diet the sons problems almost disappeared. In recent time the keto diet is not only used to help with epilepsy but also to help people loose weight and to have a better health.

If you have tried many other diets that have only made you loose the weight for a short time and when you stop you just get back that weight loss directly then I recommend you to try the keto diet instead. It has greatly helped me with my weight loss.

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Fat bombs on a keto diet

Have you heard about fat bombs before? It might be the solution to your problems with a keto diet. Many of the people who are on a keto diet have problems getting enough fat in their daily eating. Sometimes it can be hard to find food that contains a lot of fat and that will increase your daily fat percentage to around 80% which is ideal for the keto diet. A lot of people also want some kind of snack that they can eat in front of the television which can also be hard to find when on a keto diet.

fat bombs

fat bombs

The solution to this problem could be fat bombs which is something that is good both to increase your fat intake in your daily dieting and also as a nice snack when you want a special treat for yourself.

How to find keto fat bombs recipe?

Keto fat bombs can be done in many different ways and there are many different recipes that describe how to make fat bombs. One of the best resources for recipes for fat bombs we found over at dietketo.com and they also have a nice collection of links to other sites that have written about fat bombs and recipes to make them.

Usually the main ingredient for making fat bombs is butter but there are also other ingredients that can be used. Some of the fat bomb recipes use coconut oil as the main ingredient which is a very good source to get your daily intake of fat. There are of course also other good ingredients that can be used but I have not really tried any other so I can not really recommend them.

To read more about fat bombs we recommend you to head over the dietketo.com and check out their fat bomb recipes.

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Questions from our readers about training

Here are some questions and answers related to exercise that we have received lately.

Could I do workout when I have a cold or a soar throat?

You should absolutely not work out if you have a sore throat or a fever! I understand that it can be hard to stay away from training, but you do yourself a disservice if you exercise when you are sick. If you have a severe infection in the body so you are more likely, for example, myocarditis, and you definitely aggravate the infection. You do not need to cease all physical activity, unless you are bedridden course! A leisurely stroll works great. If you a cold maybe you should not embark on a tough cardio session in the running track, but you do not avoid exercise altogether. Lighter weight training is preferable to cardio. Let your common sense decide! Feel of your body and give you time to cure, otherwise the infection may get worse.

What is functional training that people talk so much about?
 
Functional training involves working out what the individual in question has been useful in their everyday lives and in their lives. This means that the functional training is personalized and therefore looks different for different individuals. However, you can conclude that functional exercise designed to strengthen the body and create stability. The functional exercise is not about is the visual outcome, such as abs.

They say that exercise improves sleep. But I do not sleep well when I work out … why?
 
There is a clear link between exercise and good sleep, that is, those who exercise regularly sleep better. But I also think it has to do with what kind of exercise you do and at what time. I’m guessing you usually work out in the evenings? Personally, I sleep worse if I’ve trained a really hard cardio and strength workouts after 19.00. When the body is too much “in time” and I find it difficult to unwind. Is it the same for you? Try more morning and lunch workout or quieter workout on just late nights. Also if you are on a diet like the keto diet it could also impact your sleeping.

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