Those interested in weight control, in particular, are enthusiastic about keto, because fast results have been achieved in a short time by reducing the amount of carbohydrates in the diet. In this story, you can learn the basics of the ketogenic diet in a nutshell.
The ketogenic diet has a long history
The ketogenic diet is not a new invention. It was initially created for the treatment of epilepsy in the 1920s.
In recent decades, Finns have also embraced several low-carbohydrate and high-protein diets. The narrow perspective and main goal of this has usually been weight loss. Both the Atkins diet and the low-carbohydrate diet are variations of a ketogenic diet, but they differ significantly from it, especially in terms of protein intake.
What is a ketogenic diet?
Ketogenic diets have been extensively studied to treat a wide range of health problems – so it’s more than just a fleeting diet trend. Following a ketogenic diet, macronutrients are distributed so that 70 percent of the required daily energy intake comes from fats, 20 percent from proteins and 5 to 10 percent from carbohydrates.
The point of a ketogenic diet is that the diet maintains a state of ketosis that can be compared to the effect of fasting in the body.
In a ketogenic diet, gluten and sugar are banned – and that presents quite a challenge to the basic diet of many modern humans. In the dawn of humankind, however, the human body adapted to fasting even for long periods of time, when hunts were not always successful. Even compulsory fasting resulted in the body going into a state of ketosis.
Fasting has therefore historically been a relatively normal state for our bodies. Studies have shown that fasting has quite a positive effect on age-related changes, obesity and vascular and neurological diseases.
It is no wonder, then, that a ketogenic diet is still an important form of treatment, for example, in severe cases of epilepsy in children where medication is not able to subdue the disease. It has been speculated that it is the replacement of glucose by ketones as a source of energy for the brain that is the cause of the significant reduction in epileptic seizures.
Following a ketogenic diet, the amount of carbohydrates is kept to a minimum (about 20 to 30 grams a day) and the amount of protein ingested is about the amount needed for growth and recovery (about 1 gram per kilogram of muscle weight).
A ketogenic diet very low in carbohydrates and high in both fat and protein maintains ketosis, which is an alternative metabolic state. When you are on a so-called regular diet, your primary energy source is glucose, but a ketogenic diet uses ketones as fuel.
Today’s diets have great amounts of grains in their various forms – they are consumed much more today than to the extent to which the human body has adapted over time. Cereals (including gluten-free ones) contain a lot of starch, which is the sugar stored by the plant. In a ketogenic diet, carbon-rich cereals are replaced by the most nutrient-intensive alternatives, such as almond or coconut flour and psyllium in baking.
Burn fat with a ketogenic diet!
Ketogenic diets are also often favored by those interested in burning fat. With a high-carbon diet based on frequent eating, fat burning is difficult because when carbohydrates are ingested, insulin is excreted – and then the fat is not burnt.
In a ketogenic diet, good fats are essential: cold-pressed coconut oil, medium-chain triglyceride (MCT) oil, caprylic acid, avocado oil and olive oil are delicious companions. Good fats are also consumed in the form of a variety of nuts and seeds.
The point of a ketogenic diet is not to eat as much protein as you can; protein is ingested in moderation. If you ingest too much protein, it behaves like sugar in the body, transforming into glucose in the liver.
Consuming meat products in following a ketogenic diet is not necessary. Plant-based proteins can provide the necessary amino acids for promoting health. Although a ketogenic and protein-rich diet is usually associated with heavy consumption of animal-based products, a ketogenic diet can also consist of vegan food.
The benefits and practices of a ketogenic diet
The common rule is also true for a ketogenic diet: others benefit a lot from it, but some do not gain any benefit. You should listen to your body and pay attention to your own wellbeing.
Many people who follow a ketogenic diet feel that they are ill less often as a result of the diet. The feeling of satiety and a more nutritionally balanced body achieved with a ketogenic diet receives praise, because the variance in blood sugar levels caused by snacking on carbohydrates is eliminated.
A ketogenic diet also reduces the number of meals a day: two to three meals a day seems enough for many. Although adhering to a ketogenic diet may initially seem complicated, many find that it facilitates food dependence and eating control (because the feeling of satiety lasts longer).
The ketogenic diet is also praised because the body’s own fat storages area always ready to be used for fat burning. Ketogenic diet enthusiasts will say that their diet contains a generous amount of delicious food and good quality fat, which the body itself burns for energy even when inactive.
What is keto flu?
When switching to a ketogenic diet, the body goes through the so-called ketoadaptation, also referred to as “keto flu”. When the body begins to switch from burning glucose to burning fat, most people get flu-like symptoms with nausea and headaches. Symptoms are relieved by adequate intake of vegetables, fats and salt, as well as intake of magnesium and potassium. Although the symptoms are a nuisance, fortunately they go away.
The new and exciting KETO series now available!
The brand new KETO products in the Puhdas+ series make following a ketogenic diet simple
KETO Collagen & MCT powder
Combining the tremendous benefits of collagen and MCT oil, KETO Collagen & MCT powder is a source of protein and fat that increases wellbeing in the lives of both keto enthusiasts and others.
The superior protein of this product is derived from researched, patented Peptan fish collagen, and the good fat comes from MCT powder.
Suitable for ketogenic diets, KETO Collagen & MCT powder is very low in carbohydrates and is a natural gluten-free energy booster.
KETO Fiber oat fiber powder
KETO Fiber oat fiber powder is a fiber product that has been judged to be the highest quality on the market. It has been specifically designed as an additional fiber for the ketogenic diet. Naturally, oat fiber is also good for those who prefer other types of diets.
This fiber-rich power package combines pure oat fiber and hydroxytyrosol from olives.
KETO Electrolyte powder and electrolyte capsules
Those on a ketogenic diet need extra electrolytes, as do those who train hard or just sweat heavily in general.
Electrolytes are vital salts and minerals that the body needs to stay fit, for example in terms of fluid balance.
Electrolytes (potassium, calcium, magnesium and sodium) thus help the body to restore fluid and electrolyte balance.
KETO Electrolyte powder has the right amount of all the important electrolytes – so the active ingredients are a winning mix of potassium, magnesium, calcium and sodium.
KETO Test strips
How do you know when your body is in ketosis? By testing, of course!
Keto test strips help you determine your body’s ketosis state in a minute. The strips are easy to use and the test result is conveniently obtained at home by a urine test.