LCHF
Keto For Beginners

Low Carb and Keto are sisters, but not twins

Low carb diets come in many forms and you can find all sorts of misleading information online. If you are exploring low carb diets, you must have heard about LCHF (Low Carb High Fat). This program is defined as nutrition with reduced intake of carbohydrates, but the exact definition on how much carbohydrates in grams is not strictly determined.

Low carb diet can, but does not have to be, a ketogenic diet! With reduced carbohydrate intake and increased fat intake, the body consumes fuel from both sources: fat and glucose. Naturally, with very low carbohydrate intake, glycogen storage is depleted. Your body switches to ketones, and then you might reach ketosis even while on low carb.

Low Carb and Keto differences

So, there is a difference between “reduced intake” and “very low intake” of carbohydrates. Very low intake is considered to be up to 50 grams of carbohydrates per day. This is something that all devoted Ketonians know by heart!  However, Low carb diet can be considered even with 100 grams of carbohydrates daily, some even exceed it up to 150 grams.

We still live in a world where the “regular” diet, prescribed by doctors and dietitians, promotes taking up to 60% of calories from carbohydrates. For example, the menu of 2000 kcal gives you 300 grams of carbs,  while a menu of 3000 kcal gives you 450g of carbohydrates per day! Would you call this healthy? I certainly wouldn’t!

Keto Mediterranean twist

We can define the Low carb diet as a relaxed sister of Keto diet (50-100g of carbs per day). Keto can be called a strict sister, but Keto Mediterranean Diet (KMD) which I am trying to promote, is strict only in regards to the carbohydrate intake (up to 50 grams per day).

There’s no reason to crave or miss anything because we are placing an emphasis on micronutrients. I even encourage you to occasionally prepare a festive Keto dessert. Preferably, you will eat it right after your main meal. Even if you are trying to lose weight, the diet must not be a torture.

Psychology of weight loss

Many of my clients succeeded in weight-loss and health improvement by eating nutrient-dense, organic foods, all within Keto macros! This works both mentally and physically. You can create your daily meals deliciously, make them satisfying, abundant in vitamins and minerals. Now, when we talk about good nutrients, have in mind that Keto Mediterranean diet calls for fresh, organic, grass-fed and free-range products. No artificial sweeteners, no additives and no microwaves

Protein is extremely important

This is something that might come as a surprise, but we don’t restrict protein on KMD as you would expect from a standard Ketogenic diet. By consuming enough of quality and easily digestible protein you will prevent your body from entering the starvation mode. You will eat enough of naturally occurring fats and keep the carbs very low. It’s actually quite simple but in many cases needs professional guidance or consultation!

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Desiring weight-loss? Better choose Keto!

Listen to your body and decide which program is the best for you. Many people successfully regulate their weight with relaxed LCHF. If that’s not your case, then you need to control the intake of carbohydrates even further. Also, you need to quit the inflammatory foods such as pork, chicken, nuts, seeds and cow’s dairy!

Keto mistakes

 If your weight loss does not go as you expected, start counting the exact amount of everything you eat during the day. Next, use the table of nutritional values to calculate the number of carbohydrates entered. Then you can easily correct the intake, ie expose those sources of carbohydrates that keep you out of ketosis.

The most effective is to start with a more strict, ketogenic diet, or limit carbohydrate intake to less than 50g per day. This is usually achieved by reducing dairy products, nuts and fruits to a minimum. Increase the intake of ruminant meat, seafood and eggs. 

With KMD (Keto Mediterranean Diet), you might achieve desired weight-loss and health improvement sooner and easier than with any other Keto program.

If you would like to try it, don’t hesitate to contact me for a specific meal-plan.

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