Category Archives: Facts

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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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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What to do if feel a need for sweets

There might be times when you deviate from the diet. It can be either planned and unplanned. But what happends when you deviate from the diet and get a need for sweets?

It varies of course from person to person how sensitive you are but the most common results of a when eating too much carbohydrates are of that you gain weight. The main reason for the quick increase in weight is that your body stores water when it stores carbohydrates. These pounds can take different amounts of time to get rid of. For some it can go away in just a few days, for others it takes longer.

sweets

sweets

You start getting stomach problems. You can get heartburn, gas, diarrhea and other stomach related problems. Headaches are also common.

The main thing to watch out for is that you do not regain your need for sweets. If you have lost your need for sweets it you can easily get it back even by eating minimal carbohydrates. If you get back your need for sweets it can be hard to break it again.

If you get into a need for sweets again, how do you get out of it again? First and foremost, one should remember that sweet tooth tends to be most common in the beginning, and it soon disappears after a period of low carb diet. For most, it usually takes one week to get rid of the worst cravings. Sweet tooth can also be a result of eating too little food and that you are really hungry.

If you are hungry for something, it is better to eat some of these examples:
* a piece of brie cheese
* some nuts
* cheese and butter rolls (put butter on slices of cheese and roll up)

Keep in mind that what you eat will contain a lot of fat and few carbohydrates. For example, choose the right kind of nuts to avoid many unnecessary carbohydrates.

It’s great if you can avoid sweetened products such as diet soda or sugar-free candy. They can make you get back your need for sweets again so that it does not disappear, but rather becomes worse. They may also contain a lot of carbohydrates.

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Low carb keto diet, how to start

Have you decided to try a low carb keto diet? It is easy to test, you can get started quickly and it does not require you to buy some powder, pills or other artificial aids.

The only thing you need is to make sure you have proper meals at home and that you are prepared for what will happen. The most important tip is to not be too hasty. Decide to run at least three months before evaluating the results. Sometimes things happen quickly, especially if you want to lose weight. Sometimes it takes longer time and it is a shame to lose the motivation after only one or two weeks.

When you start your low carb keto diet

There are some things that are good to do before you start with your low carb keto diet. Think about why you want to start with carb. Is it because you want to lose weight? Is it to feel better and improve your health? It controls how strict you are and how much carbohydrate you can eat to achieve your goals.

If you want to lose weight, it may be a good idea to weigh yourself and measure yourself with a measuring tape (eg, waist size, hip size, etc..) It is not always that the scales show results but the tape measure does.

Low Carb Keto Diet

Low Carb Keto Diet

Decide on how strict you want to be with carbohydrates – if you want to lose weight, you probably need to be more restrictive with carbs than if you simply want to achieve health gains through carb.

Plan the timing of the start well – it is unnecessary to start a diet the week you’re invited to the big party. The risk is high that you will stop before you started. Prepare yourself by planning what to eat the first time. Read on about the conversion problems that often occur in the beginning so that you are prepared for what to expect.

You might want to consider adding on some additional vitamin suppliment. Sometimes when eating according to a low carb keto diet you might get low on D vitamin and some other vitamins and then it is good to add on these with a vitamin suppliment.

Clean out the fridge and pantry and make sure to have good food at home. When you eat according to a low carb keto diet there are some things that are good to have at home in the fridge and pantry. Other things you should preferably clean out the cupboards and give to those who are still eating starchy foods.

Good to have at home

* Full Fat dairy products 40% cream, sour cream, whole milk
* Meat of all kinds such as beef, pork, chicken
* Genuine butter and Bregott
* Seafood
* bacon
* eggs
* Vegetables that grow above ground such as lettuce, cucumber, cauliflower
* Avocado
* nuts
* Coconut oil and canola oil
* Mayonnaise and other fatty sauces with low carbohydrates
* Frozen vegetables and vegetable mixes
* olives

Clear out the following things from your home

* all light products
* all margarine
* all that is sweetened with sweeteners
* all grain products – pasta, rice, cereals, porridge
* all the bread and crackers
* all intermediate goods such as soups and sauces in the bag
* Sweets and cakes

By following these advices above you are on a good start with your low carb keto diet.

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Fat, Protein and Carbohydrates percentage

How much to eat varies from person to person but there are some rules that you can follow when you are new to a low carb diet like keto, paleo or LCHF. It can sometimes be hard to know the fat, protein and carbohydrates percentage. You should in general do not think about how many calories you eat a day which is a very big difference from traditional calorie counting diets.

fat, protein and carbohydrates

fat, protein and carbohydrates

You should instead eat until you are not hungry anymore. Not being hungry will greatly help you stick with your low carb diet. Of the energy (calories) you ingest per day, the distribution of fat, protein and carbohydrates should be about (usually called the energy percentage):

  • 75% Fat
  • 20% Protein
  • 5% Carbohydrates

Fat

The bulk of the energy in the food you eat should come from fat. The fat should preferably be natural animal fat. Alternatively, coconut oil, canola oil or olive oil can also be used. It is essential to get enough of fat. The main reason people on a low carb diet get hungrey is if they are eating too little fat and too much protein.

Protein

About 1 gram of protein per kilo of body weight per day. Some tend to indicate 0.5 – 1.5 grams per kilo of body weight – the lower number if you are very overweight and higher if you practice a lot.

Carbohydrates

Many who eat according to a low carb diet to lose weight tend to stay under 20 grams of carbs per day. However, it is individually how much carbohydrates you can tolerate. You have to try it out for yourself to see what suits you.

You must also decide how strict you want to be on your low carb diet. How much carbohydrates should you allow yourself to eat only you can decide. How much carbohydrate you can eat and still call the diet of carb is described in the definition above.

To know how much  fat, protein and carbohydrates the different foods contain you can find out by using any of the expensive tools and information databases available or purchase a Mobile phone that helps to keep track of food intake during the day. There are also many free alternatives out there where you can find out what different food contain.

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Keto friendly alternatives to potato, rice, pasta

If your previous diet consisted of pasta, potatoes and rice then it can be hard to make a major change and remove all these food groups. It might seem like you will not get full on your keto diet and that you need to add on something to your dishes. There however are many keto friendly alternatives and here we present some keto alternatives to pasta, potatoes and rice to make it easier to transition towards a low carb diet.

Keto friendly alternatives to pasta

Instead of pasta, such as spaghetti or tagliatelle you can choose vegetables like zucchini or squash. Take your zucchini or squash and use the cheese slicer to slice it into thin strips. Then you can boil them in a similar way you boiled your pasta. It will then be a low carb alternative to pasta.
If you want to replace the larger pasta such as penne, you can instead cut the zucchini into pieces. Boil in salted water, the strips are cooked for about ten seconds, the larger pieces are cooked to al dente in around one minute.

Keto friendly alternatives to rice and couscous

Instead of eating rice and couscous you can have fresh cauliflower as a great alternative to rice, couscous, bulgur and the like. Cauliflower rice can easily make by tearing cauliflower (both bouquet and trunk) with a coarse grater. Then boil up the cauliflower in some lightly salted water and add the cauliflower to cook about ten seconds. Drain to get rid of some of the water and serve with a piece of butter on top.

Keto friendly alternatives

Keto friendly alternatives

Keto friendly alternatives to potato

Potato gratin can easily be replaced with with a radish gratin. The radish gratin will both look and tastes like a regular potato gratin. Instead of mashed potatoes, you can make mashed cauliflower in the same way you make the mashed potatoes. Tastes good and is a perfect keto friendly alternative to your mashed potatoes. We recommend you enjoy it with a click of butter on top.

Instead of baked potato and potato wedges you can replace it in an easy way with baked vegetables and root vegetables such as zucchini, peppers, carrots, parsley and parsnips. Try around with different vegetables and see which you think tastes the best. If you want something instead of a cold potato salad you can also make it in a similar way with the carb friendly vegetables alternatives.

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How does keto, lchf and other low carb diets work?

We have had several articles about what to eat and what to drink when being on a low carb diet. But you might wonder how does it actually work. Why are you loosing weight when using keto diet, LCHF diet or any other low carb diet and at the same time do not get hungry?

In short it works by your body is changing its main energy source from carbohydrates to fat. Since the body is not getting enough carbohydrates anymore it is actually forced to switch the energy source to fat.

All carbohydrates that come in to your body and your stomach are normally converted to glucose (sugar). This process occurs for both fast and slow carbohydrates so even the dark rye bread, pasta, couscous: a and crispbread as all converted to glucose when broken down in the stomach.

Low carb diet

Low carb diet

When eating a lot of carbohydrates you increase your blood sugar which also causes your insulin production to increase. The insulin ensures that the blood sugar drops while it also ensures that the fat in the food is stored in the body. The carbohydrates in the food is used for energy, if not all carbohydrates are used to convert the excess to fat which is also stored in the body.

Normally we humans now eat too much carbohydrates. If we get additional energy than the body requires then the body will simple store the additional energy for later. This goes back to when we lived in caves and it was much more difficult to get our food. The human body was designed to ensure that the few times we got food we were also able to store this food within the body. A long time ago this was what made us survive. Today this feature is not really needed since most people today will be able to get enough food and energy every day (and even too much for most people).

This is what then causes that we gain in weight and fat. The body is still working according to a world where we can only get enough food some days, and some days we would not get enough food.

If the diet instead contains very little carbohydrate, the body needs to go back to using the stored body fat. The body switches over from carbohydrate to a fat using operation. In addition after a longer time without any carbohydrates or with very low amount of carbohydrates certain parts of the human body will work much better. An example is the heart which is working better when it gets its energy from fat instead of from carbohydrates.

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What you can drink on a keto low carb diet

Sometimes it can be hard to know what you are allowed to drink when you are on a keto low carb diet. The simple answer is water, drink water as often as possible. You can add some taste to your water by e.g. adding a few drops of lemon.

glas of water

glas of water

Carbonated water or soda

Carbonated water is also good but be careful of the flavored varieties that have emerged in recent years – some sweetener or fruit juice could have been added so be sure to read the ingredients. If you are used to drinking soda, it is best to quit instead of choosing light variations that are sweetened with sweeteners. Firstly, sweeteners not very beneficial for the body, and it can make it difficult to get rid of your need for other sweet things.

Milk

Milk contains a limited amount of carbohydrates (around 5% for standard milk) but beware that the total amount of carbohydrates is quite high.
5% carbohydrates means that 1 cup of milk contains 5 grams of carbohydrates. A large glass of milk then becomes almost as many carbs as you should eat in a whole day if you want to lose weight.

Many are content to have a splash of milk in your coffee and avoid drinking milk just because it can easily become too much carbohydrates. If you really need to put something in your coffee or tea then it is a better option to add some fat cream instead of milk.

Coffee and Tea

Coffee and tea you can drink as much as you want. Coffee contains a small amount of carbohydrate (0.3%). Tea usually contains no carbohydrate at all. Beware of the milk would be as drinking a latte so if it is a lot of milk it also means many carbohydrates. You can choose cream instead of milk.

Juice

Fruit juice should be avoided as they contain high levels of carbohydrates, mainly in the form of fructose. You should also avoid all Juices that claim they are low on carbohydrates. In all of these cases they have added on other sweeteners which still are not good for you.

Alcoholic drinks

Beer is not one to recommend if you are on a keto low carb diet. Beer contains maltose, which is quickly absorbed by the body and 20-40% of the energy come from carbohydrates (depending on strength). Wine you can drink occasionally. It is important not to choose the sweet wines.
Alcohol drinks are okay if you choose varieties that are not sweetened. Vodka contains eg 0% carbohydrates. Alcohol intake (for all drinks containing alcohol) may disturb the weight loss. If you are really serious with your keto low carb diet you should stay away from all kinds of alcoholic drinks.

glas of beer

glas of beer

Hope this guide has helped you in what you can drink when you are on the keto low carb diet. Since there are many other drink options out there we could not cover them all but the general rule is, if there is any carbohydrates or other sweetener you should avoid it.

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