The basics of the keto diet
During the keto diet, the intake of carbohydrates is greatly reduced. This makes it an extreme form of low carb.
Although there are different types of the keto diet, most allow a maximum of 30 grams of carbohydrates per day.
Often the daily amount of carbohydrates is also expressed as a percentage of the calorie intake. In most cases, only 5 to 10% of the calories consumed daily may come from carbohydrates.
With a daily calorie intake of 2000 kcal, one would only eat between 25 and 50 grams of carbohydrates per day. A fairly small amount, which is far below the amount of carbohydrates you eat on a classic low carb diet.
Since carbohydrates must be replaced by an energy source, the keto diet is mainly based on high-fat foods.
People often believe that this diet is very high in protein, but that is wrong! Most of the energy should be consumed by eating healthy, high-fat foods.
A few examples of healthy fats are olive oil, eggs, avocados, various nuts and sea fish, which contains a lot of long chain omega 3 fatty acids.
We will have a closer look at the allowed foods later. First, we will talk about ketosis and I explain to you how to determine if one has already reached ketosis.