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Apple on ketogenic diet: 9 Ketogenic Diet Instagrammers to Follow for Keto Inspiration

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Are Apples Keto? Can You Have Apples on a Low- Carb Diet?

The ketogenic diet is a low-carb, moderate-protein, and low-carb diet. Since the diet is restrictive when it comes to carbs, that means cutting out certain foods that are traditionally seen as healthy. Certain fruits like blackberries and raspberries are also acceptable in moderation on the ketogenic diet, but what about other fruits? Are apples keto?

 

Carb Content in Apples

The keto is designed to put your body into a metabolic state of ketosis by limiting and eliminating sugars, including those found in fruits. Fruits such as apples, which are commonly considered healthy diet food, are typically not allowed on a ketogenic diet. Just one medium apple contains 20-25 grams of carbs, which is enough to kick someone out of ketosis

The ketogenic diet strict your total daily carbohydrate intake to 5-10% (typically 20-25g) of your total calories. [1] If fruits like apples are included, you may exceed the carbohydrate limit.

 

What About

Everything In Moderation?

For the most part, even if a specific food is higher in sugar than what is typically allowed on the ketogenic diet, it may have a place in small quantities. For example, one apple slice is probably not enough carbohydrates to kick you out of ketosis, whereas the whole apple might be.

That being said, proceed with caution if you do decide to add small amounts of apples into your diet. Everyone follows the ketogenic diet for a different reason. If you are simply using keto for weight loss and you know that you can have one apple slice and stay in ketosis, do whatever works for you.

On the other hand, the ketogenic diet may be used for epilepsy, metabolic syndrome, glycogen storage disease, PCOS, diabetes, or even cancer prevention. In these cases, According to research, seizures improve in around half of the epilepsy patients who follow the traditional ketogenic diet. [2] In cases like these, it would be best to avoid carb-dense foods altogether.

 

Are Apples Keto?

In summary, you should probably avoid apples while on the ketogenic diet. Just one apple has enough carbohydrates to kick you out of ketosis.

 

Do You Consume Apples on Keto?

Comment below and share whether or not you strictly avoid high-carb foods or do you allow everything in moderation as long as it doesn’t go over your carb limit.

Best Low-Carb Fruits & Which Ones to Avoid on the Keto Diet

A common question among those following a ketogenic diet is “which fruits can I eat?” Fortunately, there are fruits that fit into the keto diet, which gives you a variety of tasty options!

 

Keto-Friendly Fruits

Avocado

This fruit, lowest in net carbs, isn’t always thought of as a fruit, but it is! One half of a medium-sized avocado has 8g total carbs with 6g fiber which brings it down to 2g net carbs per serving, this is a major reason why it is such a favorite for keto dieters. Enjoy them as they are, blend them up in smoothies, sauces, and guacamole, or use them to top a salad. They are extremely versatile!

Raspberries, Blackberries & Strawberries

A ¾ cup serving of these berries has between 5-6g of net carbs, thanks to these berries being high in fiber. Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit. You can add some berries to your favorite flavor of SlimFast Keto meal shake, throw them in a salad or even top some on full-fat plain Greek yogurt.

Coconut Meat

Rich in medium chain triglyceride fats and high in fiber, 1 cup of coconut meat has 6g of net carbs. When using shredded coconut, make sure to look for unsweetened varieties. Coconut is a tasty addition and can add tropical flair to many sweet and savory recipes!

 

Fruits to Avoid

Kiwis, plums, clementines, apples, and blueberries are all sweet and delicious but have higher carb counts and lower fiber counts, so their total net carb amounts range from 10-17g per serving. Compared to the fruits discussed above, these fruits aren’t the best options for those following a ketogenic diet. Their high carb amounts would not only take up a big chunk of your daily carb allowance, but could also potentially kick you out of or hinder you entering into ketosis.

These, of course, aren’t exhaustive lists so if you have questions about the carb count of any other fruit or food, there are numerous handy apps that make it easy to quickly look up this information. These apps also help you track what you are eating throughout the day, which is often a key to success when following a ketogenic diet!

Ketogenic Diet: An Ultimate 25+ Page Guide

Mounting research suggests that keto could represent one of the greatest nutritional breakthroughs of our time—and that it may be the most effective weight-loss strategy ever. Are you ready to reprogram your metabolism, claim better health, and boost your body’s natural fat-burning abilities? Then you’ve come to the right place.

I built this comprehensive online guide to share the science behind keto success, the secrets to becoming fat-adapted, and helpful resources as well as dozens of delicious recipes for planning your individual keto choices. Within these pages, you’ll find I distill the latest medical research and offer honest analysis of popular (and less common but effective) keto strategies.

My aim at Mark’s Daily Apple has always been to provide cutting-edge information for achieving optimal health and sustained well-being—no matter what your current age, weight, fitness or goals. Cruise around this guide, using the sidebar on the right as your navigation source.

Looking forward to sharing the keto journey,

— Mark Sisson, author of the New York Times bestseller, The Keto Reset Diet

Stay in the keto know! Sign up for the Keto Reset Digest, our keto-themed newsletter.

What Is the Ketogenic Diet?

The ketogenic diet is a diet that, by way of macronutrient balance (high fat, moderate protein, and very low carbohydrate in comparison to the Standard American Diet) induces the body to burn ketones and fat in addition to glucose for energy.

Lucky for us, this flexibility is entirely natural, safe, and beneficial. Contemporary eating patterns, much to our detriment, keep us reliant on glucose, but that’s not the way we’re designed to live.

Keto is a state of metabolic efficiency.

This means you move beyond being dependent on regular carbohydrate intake and into the ability to burn stored body fat and natural ketones (hence the name ketosis) for physical energy, stable mood, and mental focus.

Many of us have unfortunately been told over the years that the body relies on glucose for energy. That simply isn’t the case.

Glucose is one fuel, true. But the body can also burn its own fat stores as well as ketones, which the liver produces as a by-product of fat metabolism. Ketones are a natural source of caloric energy just as glucose is. But there’s a key difference here. The body’s sustained use of ketones and fat (which go hand in hand) doesn’t impose the same inflammatory and oxidative burden as we experience when we’re continually carb (glucose) dependent, which is one reason why keto confers so many benefits to overall health.

The technical meaning of ketosis is the metabolic state in which your body accumulates ketones faster than they’re being burned.

When we’re fat-adapted (a.k.a. keto-adapted), we’re able to enjoy the benefits of burning fat and ketones as first-rung fuel sources.

However, when we’re in ketosis without being keto-adapted (e.g. on a crash diet), we’re likely to excrete these ketones in our urine and breath instead of burning them for energy, which means we’re still left carb-dependent.

To set up the body for the benefits of keto-adaptation, we consume a healthy, rather than restrictive, amount of calories within the following macronutrient profile that includes ample vegetable intake, moderate protein amount and quality fats with a focus on carb content at around 50 grams for most people.

The carb-heavy Standard American Diet is an evolutionary aberration. The constant drip of glucose into our blood is a modern luxury (or, more to the point physiologically-speaking, a modern burden). For most of human history, if we wanted carbs, we had to climb a tree and extricate a bee’s nest, spend hours digging tubers, or wait around for the wild fruit to ripen.

We are designed for periods of low food availability, and, especially, low glucose availability. In short, we’re wired to favor fat and ketone burning.

Plus, humans are remarkably good at slipping into ketosis. Whereas for most other animals ketosis is difficult to achieve, a human will be mildly ketotic just waking up from a full night’s sleep. Heck, breastfed babies spend much of their time in ketosis despite drinking nutritionally balanced milk from their mothers. We’re clearly meant to produce and utilize ketones from time to time, and it’s safe to assume that mimicking this ancestral milieu provides adaptive benefits.

Do I have your interest? Trust me…this is just the beginning. Follow the links in the sidebar to learn about the benefits of keto, strategies for keto-based weight loss, shopping lists, recipes, and more!

I also invite you join the private Keto Reset Facebook Group. With over 26,000 members, you’ll find excellent conversation, knowledgable help, and personal support around successful keto living.

Finally, if you’re looking for the most comprehensive, step-by-step guide for your personal keto journey, check out the New York Times Bestseller, The Keto Reset Diet—available everywhere books are sold.

FAQ about Keto

How many carbs can you have on keto?

As a rule of thumb, most people should stay below 50 grams total (or gross) per day. If you’re insulin resistant, you might need to start lower, around 20 to 30 grams. Hard-charging endurance athletes can often eat 100 grams or more per day and still achieve ketosis.

Everyone approaches keto dieting a bit differently. I recommend tracking total carbs instead of net carbs for ease of tracking, and I don’t worry about the carbs in above-ground green vegetables and avocados. If you’re tracking net carbs, 20 to 30 grams net is usually a good starting point.

For more information about my approach to keto dieting, check out: Why Does the Keto Reset Allow 50 Grams of Carbs?

What is the difference between total carbs and net carbs?

Total carbs is just what it sounds like: all the carbohydrates contained in a given food. Net carbs is the total carbohydrate minus any fiber. Some keto plans count net carbs because fiber is not metabolized into glucose, so it doesn’t affect insulin levels or ketosis.

How to calculate net carbs on keto?

To calculate net carbs, subtract fiber from total carbs. Some keto plans calculate net carbs for above-ground green vegetables and avocados but otherwise track gross carbs. Other plans subtract all fiber no matter the source. To avoid any confusion, the Keto Reset Diet recommends counting gross (total) carbs.

What is keto flu?

“Keto flu” refers to the headaches, lethargy, brain fog, irritability, and gastrointestinal symptoms that some people experience when transitioning to a keto diet. It’s probably caused by electrolyte imbalances and temporary “fuel shortages” as your body shifts to running off fat and ketones.

Read more: Electrolytes and Keto: Why They Matter for the Transition

How long does keto flu last?

Not everyone experiences keto flu, and most people who do report that their symptoms resolve in less than a week. You can ease your transition by making sure you’re getting enough electrolytes (sodium, potassium, and magnesium), eating plenty of keto-friendly foods, and engaging in gentle, not overly strenuous, exercise.

Read more: What Is Low Carb Flu, or Keto Flu? And Ways to Beat It

Is gluten-free the same as keto?

No, keto diets are not necessarily gluten-free, and vice versa. “Keto” tells you how many carbs you should eat but not where they come from. “Gluten-free” dictates what foods you should avoid but not how many carbs to consume in a day.

That said, many keto dieters do also avoid gluten for health reasons. Others choose not to eat any grains as a matter of principle and because they are high in carbohydrates, which means their diets become gluten-free by default.

On the other hand, people who adopt gluten-free eating styles can easily consume hundreds of grams of carbs per day from fruit, sweet potatoes, sugar-sweetened beverages, and gluten-free pasta and baked goods.

Do calories matter on keto?

Calories are simply a way of quantifying energy intake. They mean the same thing on keto as on any other diet. Over time, if you take in more energy (calories) than you need, you’ll gain body fat. If you take in less energy than you need, you’ll lose body fat.

Ketogenic diets do affect metabolism, the levels of certain metabolic hormones (notably, keto is a low-insulin-producing diet), and appetite, but the basic effect of energy intake is still the same.

Can you have cheat days on keto?

“Cheat meals”—which I take to mean eating foods like desserts, bakery items, pizza, and the like—will quickly put you over your carb allotment for the day. Accordingly, your liver will stop producing ketones and you’ll get “kicked out” of ketosis.

You can’t “cheat” and stay in ketosis all the time. On the other hand, you might not care about being in constant ketosis. If you do get kicked out of ketosis, you can get right back in with 24-48 hours of low-carb eating, especially if you pair it with exercise and/or intermittent fasting.

In any case, I’d encourage you to rethink the whole cheating mentality. Eat foods that support your goals most of the time, allowing for some flexibility to enjoy life. If your diet is something you “cheat” on, it’s probably not a sustainable way of eating.

Can you have fruit on keto?

The problem with fruit is that it can be high in carbs, which makes it difficult to include on a typical keto diet. However, by choosing moderately sized servings of lower-carb fruits, it is possible to eat some fruit and stay in ketosis.

See the best options here: Can I Eat Fruit On a Keto Diet?

What is lazy keto?

On a “strict keto” diet, you track protein, fat, and carb intake and aim to hit specific macros. In contrast, someone who says they’re doing “lazy keto” only tracks their carbohydrate intake to make sure it’s low enough to be ketogenic. Otherwise, they eat whatever they want.

What is dirty keto?

Dirty keto diets are very low-carb like any other keto diet, but otherwise, anything goes in terms of food quality. Whereas most keto dieters focus on meat, eggs, vegetables, and healthy fats, dirty keto dieters will eat anything as long as they can keep their carbs down.

Dirty keto is synonymous with IIFYM, or “if it fits your macros.”

Do you count sugar alcohols on keto?

It’s up to you. Erythritol, a common ingredient in keto-friendly baking, has a negligible impact on blood sugar and insulin levels, so it shouldn’t disrupt ketosis. Other sugar alcohols (sweeteners ending in -ol, like sorbitol and xylitol) are similar. In that sense, they don’t count against your carb limit.

The one exception is malitol, which has a slightly higher glycemic index (a measure of a food’s effect on blood sugar), though it’s still well below table sugar.

Many keto dieters choose to disregard the carbs in sugar alcohols. Diabetics are often advised to count half the carbs. Remember, though, even if you decide the carbs don’t count, consuming too many keto-fied desserts can still negatively affect your health and body composition goals. The calories in keto-friendly cookies, cakes, muffins, and the like do still matter. Make sure the bulk of your diet still comprises nutrient-dense whole foods whether or not you choose to include sugar alcohols in your keto diet.

Read more: A Look At Swerve Sweetener

Is coconut sugar keto?

For all intents and purposes, coconut sugar is the same as regular white sugar in the context of a keto diet. They contain similar carbs and calories per serving. The glycemic index of coconut sugar is a bit lower but not enough to really matter.

That said, a small amount of sugar, coconut or otherwise, won’t automatically kick you out of ketosis. One teaspoon of sugar has 4 grams of carbs. I add a teaspoon of sugar to my coffee each morning with no ill effects. Is it the best use of your carb allowance from a nutrition perspective? No, but if it’s the sensible indulgence that allows you to reap maximum enjoyment from your keto diet, don’t sweat it.

Can you build muscle on keto?

Absolutely. Plenty of folks successfully build and maintain muscle mass on a ketogenic diet. The trick is to make sure you’re eating enough calories, and especially enough protein, to facilitate muscle synthesis. And of course, you must stimulate your muscles with resistance exercises.

Related post from MDA: Can Keto Actually Work For Hard-Training Endurance or Power/Strength Athletes?

How much protein should I eat on keto?

I recommend most people start around 0.7 grams per pound of lean body mass, up to 1.0 grams or so for athletes or others with greater protein needs. Don’t worry that “too much” protein will kick you out of ketosis. That fear is unfounded.

You might have heard that excess protein is converted to glucose—aka, too much steak turns into chocolate cake—but that’s not accurate. Your body makes glucose on an as-needed basis, as I explain here. You should feel free to enjoy ample meat, fish, poultry, and eggs on your keto diet.

How fast can you lose weight on keto?

Ketosis is a “fat-burning state,” but you don’t necessarily lose weight faster on keto diets than you would on any other calorie-restricted diet. Losing 0.5-1 pound per week is generally a reasonable, sustainable goal on any diet, but your pace depends on many factors.

Depending on how much energy (calories) you take in, you can lose, maintain, or even gain weight on keto. The usual rules of weight loss apply—namely that you have to be using more energy than you’re consuming, and the size of the caloric deficit correlates (imperfectly) with the rate of weight loss. However, keto diets may be advantageous for weight loss due to their noted appetite-suppressing effects and favorable hormonal impacts, particularly in keeping insulin production low. Keto diets are also protein-sparing, meaning you are less apt to lose lean muscle tissue alongside fat, provided you consume adequate protein.

Can you do keto while pregnant?

Pregnant women need ample calories, nutrients, and protein. While some women do choose to stay keto during pregnancy, others find they feel better when they increase their carb intake. All pregnant and breastfeeding women should consult their doctor with questions or before making major dietary changes.

How to get fiber on keto?

Keto dieters get their fiber from the plants they consume. Fiber’s most important role is to provide fermentable “food” for our gut microbiota. Keto-friendly items like nuts, cruciferous vegetables, and avocado all deliver healthy doses of fermentable fiber for the gut.

Individuals who wish to increase their fiber intake can consider adding prebiotic fiber supplements or supplementing with inulin or raw potato starch. If constipation is your concern, check whether you’re dehydrated or lacking magnesium.

Read more: 13 Keto-Friendly Fiber Foods

Does keto cause diarrhea?

Any major dietary shift can cause gastrointestinal symptoms like diarrhea, bloating, or constipation. Usually, these effects are short-lived and resolve on their own within a couple weeks of starting a new diet. Keto doesn’t seem to be especially notorious for causing disaster pants. Most people transition with no issues.

The Best Keto Apple Cobbler · Fittoserve Group

What if I told you that there was a way to enjoy the flavor of apples while doing a low carb keto diet? Well, my recipe for keto apple cobbler uses chayote squash as a fantastic apple substitute. It’s not only delicious but it’s keto-friendly. 

This keto apple crumble cleverly swaps high carb apples that do not make the list for permitted fruits for low in carbs chayote.

It’s the perfect keto apple crisp that allows you to enjoy all the flavor of apples minus the extra carbs.

My friend, I have somehow managed to crack the code by creating a low carb apple cobbler that will effectively fool your taste buds into thinking you are having the real thing.

Since coming up with a recipe for this keto apple crisp, I’ve also used chayote squash in a flat-out delicious keto apple pie recipe. So make sure you also check that recipe out too. 

Don’t forget to also check out my other keto pie recipes that include traditional pies, tarts, and cobblers!

Keto Apple Cobbler

 

This keto-friendly apple crisp like so many of the recipes I create came out of a real need. You see I was after the perfect substitute for apples, I wanted to enjoy the flavor of cooked cinnamon apples but keep still stay safely in ketosis.

As much as I was dreading not being able to have this seasonal treat, I wasn’t willing to risk ruining all my hard work and success for it either.

With the holidays fast approaching I was on the hunt to figure out a mock apple option that would allow me to create a keto apple crisp without the insulin spike of fructose. I needed something that would impersonate an apple perfectly in the dish.

Frankly, the thought of not being able to have an apple dessert during the holiday season was beginning to stress me out. And the holidays are stressful enough already so this was something I needed to figure out real quick for my sanity’s sake.

keto apple cobbler

I was beginning to think the possibility of sticking to the diet during the holidays would be nearly impossible for this girl. If I went another season without a decent apple substitute, the temptation was going to win this battle.

I know that sounds just a bit dramatic but unfortunately, with so many holiday memories wrapped around food, I wouldn’t be totally honest with you if I told you otherwise.

The struggle can be real at times and for me, holiday foods can be a major trigger if I don’t plan accordingly.

Can I tell you that apples are the one fruit I’ve missed the most doing keto? Probably because there was a period that I had up to two large apples a day. 

I know, I know a complete fructose bomb for my liver. Not exactly the best thing for someone who was already pre-diabetic. But I had no idea back then and actually thought I was doing a good thing. 

Are Apples Keto?

In case you are new to the keto diet, apples are too high in carbs and all that natural sugar will be a problem for those of us who are insulin resistant. 

Apples are not keto because if you take into account the average medium apple has 20 net carbs, which is way too high to be allowed on a keto diet. Just one apple will kick you out of ketosis real quick. 

Chayote “Apple” Crisp Recipe

The question was if there was at least something that I could use in my baking to mimic the texture of apples? I knew that if I could get the texture right, half the battle was won.

Well, I had this thought running in my head over and over, when I stumbled upon a solution. It was pure happenstance that got me to consider using chayote squash as an apple substitute for a keto apple cobbler.

Chayote squash cooked and ready to be used in keto apple dessert.

At the time I was boiling some chayote to use in a side dish when I thought about how much it reminded me of apples. This probably only happened because I was dreaming about cinnamon-spiced apples.

Thankfully, the idea actually worked like a charm.  My first attempt was to sauté the cooked chayote with a little bit of sugar substitute, cinnamon, and butter.

The result was good, but it was missing the tartness of apples. So I added some lemon juice and cream of tartar and bingo it was a home run! I could use chayote to create keto apple recipes.

Since then I’ve learned that apparently using chayote squash as an apple substitute isn’t a new thing in the low carb community.  It’s funny how much the ingenuity of this community never ceases to amaze me.

I may have not been the first girl to figure this out but I will tell you that my keto apple dessert is hands down a great option.

Background Of Chayote Squash  

If you are not familiar with chayote let me share with you some of its characteristics.  Chayote is a light green firm vegetable that is part of the gourd family. It’s a Cucurbitaceae, along with melons, cucumbers, and squash.

The chayote squash is native to central Mexico, where it’s seen as a Mexican version of zucchini. It grows rather abundantly and is therefore not uncommon to see it used in various Mexican dishes.

Chayote is quite versatile and can be eaten raw, steamed, baked, and boiled. When eaten raw it tastes similar to jicama.

The fact that they are so mild makes it a great candidate for a recipe like my keto apple cobbler.

Chayote Nutrition

Chayote not only mimics the texture of apples but are quite low in carbs. One cup of chayote has only 4 net carbs so it fits well with your keto macros.  It’s also low in calories with only 25 calories per cup. 

It is certainly a low glycemic food and it’s rich in folate, vitamin c, and minerals like manganese. What’s more, chayote is high in fiber making it a perfect choice while doing keto.

Chayote Squash As An Apple Substitute 

The flavor of chayote reminds me of a very, very mild pear with the mouthfeel of an apple once cooked. A winner for my low carb, keto fall recipes!

Honestly, I really didn’t know a lot about the origins of chayote or it’s nutritional benefits until I thought of using it as an apple substitute.

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase. 

I will tell you that although the chayote worked perfectly in my keto apple cobbler and then in my keto apple pie.  It may not have enough of an apple taste for some.

This is because chayote is pretty bland and what reminds you of apples is more the cinnamon and sugar substitute combo. For a more intense apple flavor, you can add a teaspoon of apple extract. 

The best part is that they are low in carbs, and high in potassium, manganese, iron, folate, zinc, copper, fiber, and vitamins C, B1, B2, B6. Plus it loaded with antioxidants.

All I can say is that I am thrilled that I went with my instincts and attempted to use chayote in my low carb mock apple cobbler.

Tag Us

My failed attempts when I first went keto is what caused me to be very intentional with my Keto Baking recipes. I threw away so many ingredients in the beginning and I never want anyone to be so frustrated that they give up on the diet before they can see long-lasting results. 

Even though those early days were not fun, the fact that I stayed the course has made this journey very rewarding. Besides, if I had quit at the first sign of struggle, I would not have had the opportunity to engage with you all.

I sure hope you will give this recipe a try. Once you do, make sure you remember to tag us on  Instagram and Facebook. It’s what keeps this girl encouraged to keep sharing and perfecting her recipes.

Also, check out our Amazon Store for our recommendations. You might be surprised by how many great keto options are at your disposal.

Grab Our Books!

In case you don’t know I have authored two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years. It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.

Perfect Keto Hack To Stay On Track!

 

Arming yourself with keto recipes is certainly key in doing this diet long enough to see the many benefits. But even with the best low carb ketogenic recipes sometimes additional help is needed. 

This is when we also encourage you to have the right supplements to help you get and stay in ketosis. Because when you have the right tools the keto diet becomes easier. 

Perhaps you’ve struggled to get into ketosis consistently on your low carb keto diet, or you’ve hit a plateau that doesn’t seem to budge, consider using Perfect KETO’s bundle to assist you. It’s a great way to see the benefits sooner rather than later. 

You’ll learn how to elevate your ketones naturally enter into ketosis more quickly. Being at a deeper level of ketosis will help reduce your appetite, carb cravings, and give you lasting energy.  These are the things you want to see happen as they make this diet sustainable and it’s why we recommend them. 

Perfect Keto has offered our readers a 15% discount on their products. Simply use this link for all qualifying products and the code FITTOSERVE at checkout. 

Ingredients

“Apple” Chayote Filling
Cobbler Topping
Icing (optional)

Instructions

  1. Pre-heat 350
Filling
  1. Boil the whole chayote with enough water to cover them.
  2. Cook the chayote squash for about 25 30 minutes. They should still be firm but cooked through.
  3. Allow the chayote squash to cool. Peel and slice the now cooled chayote into 1/4 inch slices.
  4. Place the cooled chayote into a medium-size bowl.
  5. To the chayote add the cinnamon, ginger, nutmeg, spices, sugar substitute, cream of tartar, and lemon juice. Combine well.
  6. In a baking dish 9X9 baking dish that has been greased well with butter add the chayote filling.
  7. Dot the filling with 2 tablespoons of sliced butter.
Cobbler Topping
  1. Create the cobbler crust by combining almond flour, coconut flour, baking powder, salt, and 3 tablespoons of sugar substitute.
  2. Using a pastry cutter or by hand-cut in the thinly sliced cold butter into the dry ingredients. Mix until crumbly and resembles coarse cornmeal.
  3. Next, add the eggs and combine well but do not over mix. Set aside.
Assemble The Cobbler
  1. Top the “apple” cobbler with the crumb crust. Make sure to break up the crust topping into small pieces and evenly distribute.
  2. Bake in the oven at 350 degrees until hot and bubbly for 35-40 minutes.
  3. Serve warm or cold.
Icing (Optional)
  1. Combine the confectioner’s sugar substitute, heavy whipping cream, vanilla extract, a pinch of salt.
  2. Stir until well combined.
  3. Drizzle on top of the warm cobbler.

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Nutrition Information:

Yield: 12

Serving Size: 1

Amount Per Serving:

Calories: 113Total Fat: 9.4gSaturated Fat: 3.1gCholesterol: 41mgSodium: 43mgCarbohydrates: 4.8gNet Carbohydrates: 3.3gFiber: 1.5gSugar: 0.6gProtein: 3.5g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

 

 

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Are Apples Keto Friendly? Keto Diet & Apples – Advantage Meals Keto Diet

I’ve served as a guide to thousands of people who have started a keto diet successfully, and one of the biggest challenges is changing the way of thinking about foods that are considered healthy in a standard American Diet.

I’ve literally been asked hundreds of times if Apples are keto friendly so I decided to do research the carbs and calories in half a dozen varieties of apples and share what I found out with you.

How Many Carbs Are In Apples?

When researching nutrition, I always start with the USDA because I want the best possible data to share with you. I’ve included all the apple varieties that are included in USDA School Nutritional Data Sheets.

As you’ll see, it’s certainly not an inclusive list of apple varieties, but the values are so similar for each variety that we’ll later extrapolate overall apple varieties.

Calories & Carbs In 1/2 of An Apple of Each Variety.
Variety Calories Total Carbs Dietary Fiber Sugar Net Carbs
Red Delicious 32 8 grams 1 gram 6 grams 7 grams
Granny Smith 32 7 grams 2 grams 5 grams 5 grams
Empire 29 8 grams 1 gram 6 grams 7 grams
Gala 29 8 grams 1 gram 6 grams 7 grams
Braeburn 29 8 grams 1 gram 6 grams 7 grams
Fuji 24 8 grams 1 gram 6 grams 7 grams

All data from the https://www.fns.usda.gov/usda-fis/usda-foods-product-info-sheets-fruits.

** Please note that the above table is for 1/2 Cup of Apple which the USDA estimates to be about 1/2 of a medium apple.

So we see that in general half of a fresh apple has about 32 calories and 7 Net Carbs.

P.S. If you want to know about the carbs in apple sauce here is a link to an article.

With 7 Net Carbs, Are Apples Keto Friendly?

Keto Friendly means anything that fits into your keto macros { Click Here To Learn More About Keto Friendly In This Article. >>> }. With about 14 grams of carbs in a medium apple, one apple would fit into your carb limitations as long as you were very careful with the rest of your carbs for the day.

But even if a portion of an apple will fit into your keto macros, I really suggest that you avoid them when on a keto diet.

For many new keto dieters, even a little sugar triggers their insulin response which can lead to sugar cravings. It’s best to just avoid all sugar until you are fully fat adapted.

What Is The Lowest Carb Apple Variety?

In our table of apple nutritional data above, we see that all of the apple varieties are very similar, except for the Granny Smith.

I remember Granny Smith apples from my grandma’s back yard. These yellow skinned apples are crisp and tart, not like the sweeter red varieties of apples.

It probably shouldn’t surprise us that less sweet apples have fewer net carbs, though we might be surprised that they have the same calories as the sweeter apple varieties. However, as you know, we don’t worry a whole lot about calories on a keto diet, it’s all about the macros and specifically about limiting carbs in our diet.

The lowest carb apple variety is the Granny Smith Apple and other tart varieties.

All sweet red apples have basically the same number of carbs, so even if they are not on this list above, you can extrapolate their carb content to be similar to those on the table.

~Angela

Keto Friendly Applesauce – Apple Free – Sugar Free

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Sugar-Free Low Carb and Apple Free

Imagine the scent of cinnamon sticks and citrus filling your home.  Doesn’t that sound like Fall to you? I know for me some of my favorite foods include Fall spices.  Cinnamon, nutmeg, pumpkin pie spices, and especially apple take me away to such a very happy culinary space. This keto substitute for applesauce is no exception!

Before we go over the recipe, let’s look a little further into applesauce and keto.

Is applesauce keto?

In 8 ounces of a “typical” store-bought sugar-free applesauce, there are 24 grams of carbs, with 23 grams of sugar. In a sweetened applesauce you can easily expect 45 grams of carbs per cup, 36 of those are from sugar.

Based on these numbers is applesauce keto approved?

The short answer is no.

I am a huge proponent for keto being a metabolic state. I do not believe that foods are keto or not keto. With that being said some foods are just impossible to fit into keto macros. Applesauce happens to be one of those foods. The typical target for any keto daily carb intake hovers around 20-30 net carbs. Most following a low carb regime eat around 40-50 net carbs daily.

If you calculate your macros using the carb manager app unsweetened applesauce is a Keto Grade: F (Avoid). In their description of food grades, F means avoid entirely.

To put it simply following “strict” keto macros do not allow much room for homemade applesauce, which is exactly why this recipe is apple free.

Per serving this recipe contains 13 total carbs and only 7 net carbs.

My personal keto macro goals

For the better part of my ketogenic journey, I did not calculate macros. In fact, I successfully lost 100 pounds not tracking my food at all. However, once I hit that huge milestone my weight loss stalled completely for months. It is because of this that I began to research keto macro calculators. My favorite calculator at this time is designed by Ruled Me. Since I began tracking macros not only have I broken through my plateau, but I have also felt better than ever.

My personal daily carb goals are to stay as close to 20 total carbs as possible, but I do calculate net carbs on most foods. I achieve this by limiting foods that may have a low net carb, but a high total carb amount. So for me personally I will not eat applesauce, so I needed an applesauce substitute desperately.

Do you want an applesauce replacement?

Have you been worried about being able to enjoy your favorite fall foods now that you’ve committed to a ketogenic lifestyle? Or are you just simply missing applesauce?

If you answered yes to either of these questions — then this recipe was created for you!

The story behind this recipe:

This keto-friendly sugar-free applesauce has a story:

My grandfather made some of the best applesauce EVER… and my dad made it just as delicious—in fact, it was even better. For all of my life, I have enjoyed the fruits of their labor. Some of my favorite Fall memories growing up involved apple-picking with my dad and then watching him make grandpa’s delicious applesauce. The secret ingredient for me has always been the whole lemon – yes, I mean rind included.  

A few weeks ago my husband and I took our daughter apple-picking, and I had every intention of cooking up this family recipe for her to fall in love with too.  

After a fun-filled day of apple picking, we headed home to make apple sauce. So naturally, my keto recipe wheels began to turn as well, and this keto-friendly applesauce was born.  

How to make keto applesauce

Now that you know the family history behind this recipe, we can finally discuss the keto recipe details.

This main ingredient in this apple free applesauce is peeled and chopped ZUCCHINI. I used regular zucchini, however, I am sure that other varieties would work just as well.  

You may have seen some delicious recipes available for jicama apples, or chayote squash apple filling. However, neither apple replacement lends the smooth texture of applesauce when blended.

This is exactly where zucchini shines. The end result of this keto-friendly apple free applesauce is a nice thick and a very creamy sweet apple-like treat. 

You will also need:

  • lemon
  • cinnamon sticks
  • butter
  • apple flavoring (more on this below)
  • sugar-free maple syrup
  • stevia

Cooking Tip:

Because we are using squash for this recipe the longer cooking time is essential to cook out all the water in the zucchini. Do not try and skip this step, and do not try and rush by using a higher cooking temperature.

My favorite part of the longer cooking time was how delicious my house smelled while this mock applesauce cooked and reduced. I promise it smells just like the real deal! 

To achieve a true apple flavor, but also keep this recipe keto-friendly I used One on One’s Baked Apple flavor concentrate. These flavors are my secret weapon, and you will see I use them in the majority of my recipes. I love being able to flavor my keto foods and spare myself the carbs that it would otherwise take to develop that flavor profile. In my opinion, their flavors have a much more realistic flavor profile then store bought extracts. For a link to their site, you can follow my affiliate link below. For 25 percent off your order use my code Brilliantly-25.

You can always use flavor extracts for this recipe, you will just have to use them to taste. I can only speak for the amounts of One On One flavorings that I use in my recipes.

Affiliate Disclosure

Prep Time
5 minutes

Cook Time
1 hour

Total Time
1 hour 5 minutes

Ingredients

  • 3-4 small or medium peeled and cubed zucchinis (approximately 550 grams)
  • 1/2 lemon or 1 whole lemon cut up into very small cubes.
  • 2 cinnamon sticks
  • 1 tbsp. of butter
  • 1 tsp. cinnamon
  • 20- 40 drops of One on One Flavors baked apple flavor concentrate
  • 2-4 tbsp. sugar-free maple syrup
  • Stevie to taste

Instructions

  1. Start by melting the butter on medium-low heat. 
  2. Once the butter is melted add in the zucchini, lemon, and two cinnamon sticks.  Place the lid on the pot and keep a close eye that you do not have the temperature high enough to burn any of the ingredients.  The goal is to cook the zucchini slow enough that it releases all the water. Stir the contents occasionally to avoid burning, and to allow for nice even cooking.  
  3. When the zucchini is nice and soft, and the pot has filled with the liquid from the zucchini– approximately 30-45 minutes of cooking time — you now remove the lid. The goal of removing the lid is to now cook off all the liquid that was the result of cooking the squash.  To make stirring easier, I recommend removing the cinnamon sticks now. Continue to cook on medium-low until all the liquid has cooked off.  
  4. Remove the cooked squash and lemon from the heat. Add the cinnamon and One on One Flavors baked apple concentrate.  
  5. Empty the contents into a blender, or use an immersion blender and blend until your desired consistency is reached.  I used my Blendtec blender to achieve a nice smooth creamy applesauce consistency.  
  6. I recommend adding the sugar-free maple until the mock applesauce is sweetened to your liking.  I used 2 tbsp. because I prefer a subtle sweetness, and then added 10 drops of liquid stevia. Once the applesauce is as sweet as you like, refrigerate.  
  7. The consistency changes as the “applesauce” cools and becomes more and more apple-like.  For this reason, I recommend making this 24 hours before enjoying it.  

Notes

The lemon is truly the secret ingredient for this recipe. I know that using the rind may make some people nervous, but I promise it will not bitter up the applesauce. The lemon is in fact what makes this recipe so special. If you want less lemon and rind this is exactly why the recipe calls for half a lemon. I personally used a whole lemon in mine. Cut the lemon up small enough that it will cook down, and then blend easily.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving:

Calories: 16Total Fat: 1gCarbohydrates: 2gNet Carbohydrates: 1gFiber: 1gProtein: 0g

brilliantlyketo.com offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from multiple online calculators. Although all attempts to provide accurate nutritional information have been made, these figures are only estimates as products and ingredients macros vary.

Are Apples Keto Friendly? | Keto Diet Living

Most of us have grown up on the saying ‘An apple a day keeps the doctor away.’ While it is true that the apple contains plenty of health-giving compounds, the real question many of us keto lovers should have been asking is . . .

Does an apple a day keep the weight away?

For those of us who have switched to the keto diet as their weight loss solution, that question then becomes . . .

Is the apple a low carb fruit that is permitted on the ketogenic diet?

That’s what we are about to discover – along with a whole host of other fascinating keto diet apple information.

Carbs and Keto

On the traditional high carbs diet, carbs are broken down into glucose, which is what fuels the body. However, carbs also cause a huge surge in blood sugar levels. As a result, the pancreas releases insulin to clear the blood sugar out. But this leads to an overcompensation which drives hunger, causing us to crave more carbs. In this way a vicious cycle of eating carbs is set up.

In contrast, when eat a high fat ketogenic diet, the body will break down those fats for use as energy. In addition, when your intake of carbs intake is very low, it will turn to the fat that is stored on your body to get the fuel that it needs to function. In effect, your body will switch from being a carbs reliant glucose based energy system to a fat based keto energy system. In addition to providing a ready source of clean energy, fat produces no insulin spikes which means that you will not experience cravings for carbs or mood swings on keto.

The keto diet teaches the body to use stored fats first as energy rather than just storing it as when you rely on carbs for energy. When fats are burned for energy, ketones are produced and used as the primary energy source. When this occurs you are in the state of ketosis, which is the goal of the keto diet.

In keto, our body will be able to tap into the stored fats in your body as its main fuel source rather than using ingested carbs in the form of glucose.

Nutrition Facts

Many people have believed for a long time that apples are a great snack to help with weight loss. They are shocked when they actually look at the nutritional profile of this fruit and discover something quite different. While they are very low in saturated fats, and have zero cholesterol, they have a massive amount of carbs (25 grams in an average-sized apple). What’s worse is that 19 of those 25 grams are sugar. A large apple may have around 40 grams of sugar in it. This is not good news for people on the keto diet

Now when you are on the keto diet, your goal is to limit your intake of carbs as much as possible. Depending on your specific keto diet goals, you will want to keep your total carbs for the entire day to between 20 grams and 50 grams. So, if you eat a single apple. it will use up your entire ketogenic diet allotment of carbs for a whole day. If you eat a large one, which may contain 50 grams of carbs, that is going to prevent your body from burning fat for as much as two days.

From this information, we can see that apples do not belong as part of a keto diet meal plan. They will quickly kick you out of ketosis. In fact, many people on the keto diet who have done really well to get into ketosis are thrown out of it when they innocently reach for what they perceive to be a perfectly healthy snack of slices of apples. Apples are a generally healthy fruit- but they are just too high in carbs to be permitted on the keto diet.

This fruit provides a good source of fiber, which is important for people on the keto diet. Average-sized apples will provide about 17 percent of the daily value for fiber. Fiber helps to lower blood sugar levels while also improving fullness. The insoluble fiber that is contained in the skin of the apple is extremely filling, making it a great aid to weight control. It also provides roughage, helping to prevent and overcome constipation.

Apples are brilliant at helping to control blood sugar levels. They contain fructose, which is a natural fruit sugar. The high fiber content of the fruit means that these sugars are released into the bloodstream at a very slow rate. This is a great aid in maintaining a steady supply of blood sugar levels.

Here is the nutritional breakdown for an average-sized apple:

  • Calories: 52
  • Water: 86%
  • Protein: 0.3 grams
  • Carbs: 13.8 grams
  • Sugar: 10.4 grams
  • Fiber: 2.4 grams
  • Fat: 0.2 grams

Health Benefits

Heart Health

Apples contain pectin, which is a soluble fiber that helps to absorb cholesterol. This reduces the chances of your arteries being blocked. This fruit is also packed with antioxidants which also fight bad cholesterol.

Helps Prevent Cancer

The antioxidants and inflammatory benefits are believed to be able to help prevent different types of cancer such as lung cancer, colon cancer, and breast cancer.

Protects Bones

The high potassium content prevents loss of calcium in the blood. This, in turn, prevents the loss of calcium in the bone. Eating an apple a day will help to preserve bone density and prevent osteoporosis.

Gum & Teeth Health

When you eat an apple, you activate saliva. This kills up to 80 percent of the bacteria in your mouth. This, in turn, will help to prevent tooth decay and keep your teeth white. The vitamin C content in this fruit will also help to deal with bleeding gums.

Overcoming Fatigue

The high vitamin C and antioxidant content helps to counter the free radicals leading to oxidative stress, which has been linked to fatigue.

Constipation

Drinking apple juice mixed with carrot juice is a sure way to ease constipation. Just keep drinking it until your bowel moves – it will not take long.

Memory Improvement

Eating apples has been shown to prevent the decline of a neurotransmitter known as acetylcholine thus improving your memory. A study also found that this property of apples can slow the mental decline found in people with Alzheimer’s.

Preventing Asthma Attacks

Asthma sufferers often have low levels of antioxidants. Apples are high in vitamin C and flavonoids, which are beneficial water-soluble plant pigments. Both of these are antioxidants. One study found that vitamin C supplements helped to protect against exercise-induced asthma.

Controls Diabetes

Apples contain powerful antioxidants. They also contain soluble fiber that helps to slow down the digestion of food and lessens the absorption of glucose into the bloodstream, whch is good news for diabetic patients. That makes apples good snacking foods for diabetic patients.

Digestive Health

One of the most essential and overlooked aspects of human health is the beneficial bacteria living throughout the body. Apples help to improve the functioning of the bacteria living inside the large intestine. Early studies show that apples change the metabolism within the digestive tract, and change the balance of bacteria, which leads to improved health by maximizing nutrient uptake and eliminating harmful bacteria and toxins.

Keto Approved Alternatives

Ideally, you should keep snacks to a minimum when you are on the keto diet. Every time you eat, you will be spiking insulin levels, which is not what you want when you are trying to lose body fat. However, if you are going to snack, you should opt for those that are high in fat and protein and low in carbs. Food in this category would include cheese, Greek yogurt, and nuts such as walnuts, cashew nuts, and peanuts. You can also opt for fruits low in carbs. That means going for the berry fruits, such as blueberries, blackberries, and strawberries.

By the way, another beloved fruit that people take to lose weight but that has too many carbs for keto is the banana. Carbs in banana foods will also kick you out of keto. Check out our complete overview of keto, carbs and bananas here.

A Keto Apple Primer

Apples come in many different varieties. Some have a very tart taste, while some are sweet to eat. The fruits can have subtle undertones of other flavorings, such as vanilla or berry, or be classically flavored with balances of tartness and sweetness. Many apples have a long shelf life, and some are more resistant to bruising and browning than other varieties.  While some are classically delicious to eat in pies and baked goods, others do not stand up to heat and will lose their shape and flavor.  Here are six of the most popular apple varieties of all time with some information to help you choose what variety is best suited for your tastes and needs.

Red Delicious

The Red Delicious is the most popular variety to eat in the United States. It has a taste that is sweet and mild, with very little tartness. It has a thick skin and a crumbly texture.  It is best for eating right off the tree; Red Delicious apples are generally not preferred in baking.

The Macintosh

In 1811, farmer John McIntosh discovered the fruit that would come to bear his family name while he was clearing some land. While it isn’t entirely clear where the variety came from, the McIntosh seems to be related to the Snow. McIntoshes have a soft skin with very tender flesh. The taste of the fruit is sweet, with just a hint of an acidic tang. They are very versatile for using in fruit salads, making applesauce, or eating fresh from the tree. They aren’t good fruits for baking, though, as they will collapse in the oven.

Pink Lady

The Pink Lady is trademarked for its great taste.  The Pink Lady is the perfect balance of sweetness with a hint of tartness, and is a very crunchy, firm variety of apple that is paired with cheeses, eaten fresh off the tree, and baked into pies. It is a cross between the Lady Williams and the Golden Delicious apple varieties. A fruit is only considered to be a Pink Lady if it meets strict standards for its acidic and sugar levels and has the right coloration. Over half a season’s yield will be considered substandard and sold as an off-brand variety.

Cripps Pink

If a Pink Lady apple fails to meet industry standards, it is classified as a Cripps Pink apple. These apples have the same balance of sweetness and tartness as the Pink Lady and is called the Queen of Apples. Cripps Pink apples came to the Australian marketplace around 1985, making the journey to America during the 1990’s.  Cripps Pink apples have an excellent shelf life if kept cold, up to three months, and their flavor is enhanced by being kept refrigerated for a month prior to consumption. It’s recommended that a Cripps Pink apple be taken from cold storage for an hour before it’s eaten to really bring out the flavor.

This variety of apple will also keep well at room temperatures for about two weeks.  The Cripps Pink is excellent for a large variety of use in the kitchen. Its naturally sweet flavor makes it a popular choice for baking in pies and making apple sauce. Because the Cripps Pink is resistant to browning after being sliced, it’s a great choice for eating fresh or for adding to a cheese platter.

Braeburn

The Braeburn is a naturally occurring fruit, not a cultivated one. In 1952, these fruits were found in the Braeburn Orchard of New Zealand and are currently one of the most produced fruits in that country. The Braeburn keeps very well and is highly resistant to shipping damage. It can be safely refrigerated for up to a month.

A relatively new variety, Braeburn is a versatile variety known for its classic taste, both tart and sweet, along with subtle hints of cinnamon and nutmeg.  Braeburn fruits are best fresh off the tree, and they produce very few juices when baked.

Granny Smith

The Granny Smith was originally an Australian cultivator named after Maria Anne Smith who created it. It is quite tart and the variety resists browning after being sliced far longer than other varieties.

The Granny Smith is juicy and firm with a distinctly tart taste, full of very subtle sweetness that will be more apparent if it is kept in cold storage. It is a bright green fruit, often found with whitish speckles on its thick skin. In colder climates, it may be pinkish or yellow.

The Granny Smith is very versatile in the kitchen, often used in applesauce, cheese platters, stuffing, pancakes, as well as eaten fresh. They are excellent for baking pies because they have a high acidic content and keep their shape during baking.

Conclusion

Apples are one of those fruits that are on the keto no go list when it comes to people on the ketogenic diet. Just one serving will exceed the carb limit and kick you out of ketosis. If you’re after a keto carb approved snack, go for such low carb fruits as berries. That way you will be able to enjoy your snacks while staying in ketosis.

90,000 which are allowed, which are prohibited

Olena ISLAMKINA understands the most painful keto question – is it possible to eat fruit on a keto diet.

On a keto diet, we avoid fruits and allow ourselves a small amount of berries. No keto rule raises so many questions and protests. “Fruits are vitamins! We have eaten them from time immemorial !!! But what about antioxidants, flavonoids and other beneficial substances? Microbiota! What does she eat? ” – newcomers are lost. “Fruits contain fructose, and fructose is poison,” the neophyte keto say.- And in general, how can you want an apple when you have a steak? You’re just doing something wrong! ” Let’s figure it out.

Are fruits toxic?

Almost 10 years ago, Dr. Robert Lustig gave the famous lecture on the dangers of fructose to the body. “Fructose is alcohol without intoxication!” – warned the children’s endocrinologist. A university lecture that hit YouTube went viral as a cat video. Since then, Lustig has not tired of talking about the dangers of fructose, recording new lectures and publishing scientific papers devoted to this sweetener.In one of these in the comparative table “Drunkenness and regular consumption of fructose” 8 out of 12 consequences coincide. Alcoholics and those with a high fructose diet suffer from metabolic disorders, insulin resistance and liver problems.

At the same time, a fairly large number of studies show that fruit consumption lowers blood sugar, helps to maintain and even lose weight, and reduce the risk of developing type 2 diabetes. For example, here is Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies about it.

Such studies are usually observational, that is, people are asked about their eating habits once, for example, a year. As we remember, this is not the most accurate way to establish the truth. In such works, it is very difficult to identify which particular factor influenced a person’s health – the consumption of fruits or the fact that he quit smoking. If the participant replaced the rolls for apples and fried potatoes in fried potatoes for bananas, he certainly improved his health. But this does not mean that fruits are unambiguously healthy, and even more so necessary and should be present in the diet every day.At a minimum, you need to compare the health effects of replacing salmon with spinach with an apple. Results may not be as straightforward.

On the other hand, the work of Lustig and many others who talk about the dangers of fructose are based on studies in which people consumed high-fructose corn syrup. In the body, only the liver can metabolize fructose. She spends it on the synthesis of triglycerides and glycogen, which replenishes her own reserves. When the “stores are full,” the liver starts de novo lipogenesis – the conversion of glycogen to fat.Both the liver itself and the whole body get fat. The liver is unable to cope with the amount of fructose that enters the human body with modern foods. A healthy liver can cope with an apple.

Total: Is it possible to equate fruit in terms of harm to sweet soda containing fructose syrup? No. Are fruits toxic? No. Can they be on keto? In some cases.

Are the fruits natural?

On a keto diet, we eat whole, natural foods.The fruit seems to be natural. Yes. But no. Modern fruits are the result of selection. For many centuries, people have tried to develop varieties that are resistant to pests and weather disasters, larger and sweeter.

The modern banana has nothing to do with the ancient ancestor. You wouldn’t eat a regular plant – that unsweetened pulp with seeds. A starchy banana melting in your mouth is the result of a mutation, there are no seeds in it, it reproduces by rhizome processes ( sometimes with the participation of scientists who are developing new varieties ).It is not for nothing that a watermelon is called a berry – once upon a time he was a baby, and not a ball, which not everyone will bring home.

When they say that our ancient ancestors ate fruits, we are talking about just such plants – wild, with seeds, not very sweet.

Separately, it should be said that fruits were specially grown somewhere between the sixth and third millennia BC, 8-5 thousand years ago, and some plants were even domesticated in the 19th and 20th centuries, for example, blueberries, blueberries and kiwi.

That is, fruits as we know them today appeared in our diet quite recently. And they were only available in season, they never formed the basis of the diet, and were not present on a daily basis.

Most often, fruits were a luxury. In the second part of The Godfather, Vito Corleone, who has not yet become a godfather or even a criminal, brings his wife a gift – a pear neatly wrapped in a newspaper. In the third part, Don Corleone is the owner of the city, he imposingly indicates to the merchant what to put in a paper bag.And when a shootout starts and he falls wounded on the pavement, about 20 oranges will roll along the pavement (sorry for the spoiler).

In general, before you argue with foam at the mouth that fruit has always been the basis of human survival, try including a wild orange in your diet. In January. In Vologda. That’s the same.

Total: There is nothing natural in the fact that specially bred fruit varieties are available to us all year round.

Do fruits contain vitamins?

And much more.Vitamins, minerals and bioactive substances. The problem is, they are packed in an amount of sugar that most cannot afford. A medium-sized apple contains 19 grams of carbohydrates.

Yes, there are some benefits, but if you have diabetes, insulin resistance, and PCOS, this is not the best way to deliver vitamins and fiber.

If you already have metabolic disorders (and you may not know about it), then an innocent natural apple will prevent you from losing weight, it will inflame your appetite just like bad candy.

If you want to enter ketosis and experience all the advantages of this state – from anti-inflammatory action to the effect of “mind enlightenment” – spending the entire daily supply of carbohydrates on an apple is irrational.

Fruit is not food or a package with vitamins. This is a natural dessert. Natural piece of cake.

Total: If you embark on a low-carb, high-fat diet, this does not mean that you should forget about fruit forever. This means that when you find yourself next to the fruit counter, you have to ask yourself the question: “Is it worth it?”

Which is worse – fruit or rolls?

It sounds monstrous, but when it comes to the stage of transition to a low-carb diet, fruits on a keto diet may be worse than rolls (Although, of course, this is like choosing who is stronger – Schwarzenegger or Van Damme.Schwarzenegger, of course!). If you chose the LCHF-style of eating, removed bread, pasta and potatoes from the diet, but stick to fruits on a keto diet, as for the last bastion, you know that this is how you sabotage the entrance to ketosis. It is because of them that you cannot begin to lose weight in any way and know all the benefits of ketosis.

Fructose is a sugar that only the liver can use. The liver breaks it down and stores it as glycogen. And this is the organ that is responsible for the production of ketones. So, in order for this process to start and you enter ketosis, the supply of glycogen in the liver must be minimal, so as to only maintain normal blood glucose levels.

When you are just learning to use fat as fuel and you feel that you cannot cope, between a roll and a fruit, it is better to opt for a roll (better – a grease bomb, but let’s be realistic) . The energy of glucose can be used by the entire body. Despite the obvious violation of the regimen, you may not even be thrown out of ketosis. And the fructose from the orange or apple will go straight to the liver, the glycogen stores will be replenished, and you have to start over.

When you are already keto-adapted – your body knows how to use both fats and carbohydrates as a source of energy and easily switches – the enemy is more terrible.They enter and leave ketosis, but it’s not worth it to poke holes in the intestines with gluten.

Total: Fruit will sabotage the transition to fatty fuel. It is better for beginners to abandon them altogether for a while.

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90,000 Doctors warn of the long-term dangers of ketogenic diets

Ketogenic diets, according to many people who have tried them, give very good results. However, doctors are finding more and more evidence that they are harmful to health.

The authors of a new observational study examined the use of ketogenic diets, including in the treatment of serious diseases, including cancer and diabetes. The result was published in the journal Frontiers in Nutrition.As a result, the authors of the review article concluded that popular ketogenic diets are bad for most people.

“Ketogenic” diets are called “ketogenic” diets that are very low in carbohydrates, moderate in protein and high in fat. This way of eating is aimed at causing ketosis – the production of ketone bodies by the body, which doctors sometimes call simply acetone.

Ketone bodies in abnormal circumstances for the body (with prolonged fasting, heavy physical exertion, with severe diabetes mellitus) serve as a source of energy for muscles, kidneys and brain.That is why the urine of a person in a diabetic coma and even the vapors exhaled by him smell like acetone. In a normal situation, a healthy human body maintains a small amount of ketone bodies in the blood.

The point of ketogenic diets is to induce ketosis, that is, increased production of acetone in the body, by severely limiting carbohydrates. The body, in the absence of carbohydrates in food, receives energy by burning accumulated fats. At the same time, body weight should be reduced.

It is worth noting here that the ketogenic diet strategy was developed a century ago for the treatment of childhood epilepsy.However, in recent years, she has received a second wind. Stopping eating bread, cereals, potatoes, sweets, fruits and milk, a person switches mainly to meat and fatty foods. At the same time, body weight decreases really quickly.

However, scientists continue to study the long-term health effects of the ketogenic diet. Many nutritionists argue that ketogenic diets are fundamentally unhealthy. For example, nutritionist Lee Crosby, lead author of this review, even calls the typical keto diet a “disease-causing disaster.”

“Eating red meat, processed meats and saturated fats while limiting carbohydrate-rich vegetables, fruits, legumes and whole grains is a recipe for poor health,” says Crosby.

A review article by scientists indicates that ketogenic diets are especially dangerous for pregnant women and people with kidney disease.

However, the long-term health effects of the diet are unclear, as many ketogenic foods are associated with an increased risk of heart disease and cancer, the review authors said.

In addition, the review emphasizes that weight loss by any means leads to a decrease in total cholesterol, but this rule does not apply in the case of the keto diet.

“In addition to the significant risk for kidney patients and pregnant women, keto diets are also dangerous for others because they can raise LDL levels and may increase the overall risk of chronic disease,” explains Crosby. the approach is no more effective than other weight loss diets. “

The reviewers acknowledge that ketogenic diets are effective in reducing the incidence of epileptic seizures and support their use in patients with drug-resistant epilepsy. But in almost all other cases, “the risks of [ketogenic] diets outweigh the benefits.”

Interestingly, a clinical case study of the keto diet was funded by a non-profit organization called the Medical Committee for Responsible Medicine. This organization promotes vegetarianism and fights against the use of animals in science to test the safety of drugs and other chemicals useful to humans.

Despite the possible conflicting motives behind the published review of ketogenic diets, the long-term health effects of this diet are still deeply unclear. Therefore, we will give scientists time to radically understand this. In the meantime, we know for sure that in nutrition, as in any business, you need to adhere to a sense of proportion.

It is undeniable that cereals, vegetables, milk and fruits have health benefits. Isn’t it better not to give up these products, but also not to enrich your diet with proven unhealthy foods, ending this or that diet?

Earlier, we wrote about how a high-calorie diet makes the course of covid heavier, and about what vegetarianism leads to in children.We also talked about how fast food can cause premature aging of the brain.

More news from the world of science and medicine can be found in the “Science” and “Medicine” sections on the “Look” media platform.

What is a ketogenic diet and how to sit on it

What is the essence of a ketogenic diet

On a ketogenic diet, you eat a lot of fatty foods and exclude all flour and sweets. 60–70% of all calories should be from fat, 20–30% from protein and only 10% from carbohydrates.Particular attention is paid to carbohydrates: you cannot eat more than 50 g per day, regardless of your weight and calorie consumption.

Fats can be obtained from vegetable oils and lard, meat and fish, cheese, sour cream, unsweetened yogurt, eggs, avocados and nuts. Most of these foods also contain enough protein to fit the daily requirement of 1.5–2 g per kilogram of body weight. You only get carbohydrates from vegetables, unsweetened fruits and berries to get enough vitamins. No usual side dishes: porridge, pasta, potatoes.Absolute ban on sweets and alcohol.

How do you lose weight on a keto diet

Carbohydrates are the main fuel of the body. When you consume less than 50 g of carbohydrates per day, their reserves in the body are depleted within 24 hours, and the body begins to break down fat and use fatty acids for energy.

However, not all organs can feed on fats: the brain simply needs glucose or some kind of replacement.

To obtain glucose, the liver makes ketone bodies from fatty acids: acetoacetate, which is then converted into beta-hydroxybutyrate and nourishes the brain, heart, kidneys, muscles and other tissues.As a metabolic product, acetone is formed, therefore, its concentration in the urine increases, and the breath becomes sweet.

In general, ketones are constantly produced in the body, their concentration in the blood is about 0.2-0.5 mmol / l. When their level rises to 0.5–5 mmol / L, nutritional ketosis sets in. It is not hazardous to health, unlike ketoacidosis, in which the concentration of ketone bodies rises to 10-25 mmol / L. This condition can occur in those dying of hunger.

Even though you are not cutting back on calories, in ketosis the body begins to get rid of fat stores .Since the level of glucose in the blood tends to zero, the production of the hormone insulin is inhibited, and with it lipogenesis – the deposition of fat in reserve.

Moreover, the keto diet reduces appetite , which also helps you lose weight: you do not count calories and do not rush into eating.

How much can you throw off on a ketogenic diet

Everything is individual here. In a review of six studies on the ketogenic diet, participants lost 3.2 to 12 kg in six months.If you take the average of all the results in the review, you get about 6 kg in 6 months.

Who should try the ketogenic diet

Despite the complexity of the early days and strict restrictions, for some people the ketogenic diet is ideal. It is worth trying it:

  • For those who love meat. If you cannot live without it and fatty foods, and are indifferent to sweets and bread, the keto diet is your option.
  • For those who want to lose weight without losing muscle mass. The keto diet helps lose fat, including visceral fat, while maintaining lean muscle mass.Moreover, the diet does not affect strength performance, so it is quite suitable for strength athletes and bodybuilders. Although it will not work to build muscle.
  • People with type 1 and type 2 diabetes. Due to disruptions in the production of insulin, diabetics are forced to take this hormone in order to avoid sudden surges in blood sugar. The keto diet greatly reduces its level. But before switching to a keto diet, you should consult with your doctor.
  • For those who want to keep their brain healthy.The keto diet has a positive effect on mental and emotional health , protects the brain from neurodegenerative diseases , helps with migraines and epilepsy .
  • For those who want to reduce the risk of atherosclerosis. The diet reduces the amount of “bad” cholesterol and fats in the blood and increases the percentage of “good”.
  • For those who are afraid of cancer. The keto diet limits reactive oxygen species and reduces inflammation , a factor that is often associated with cancer.
  • Runners and triathletes. If you are an endurance cycling athlete, the keto diet can improve your performance .

Who should not be on a ketogenic diet

This diet is contraindicated:

  • People with kidney and liver diseases , fatty acid oxidation disorders.
  • Team sports, crossfitters, middle distance runners. If your activities involve a long stay in anaerobic mode, the keto diet will reduce your performance .
  • People with fragile bones. Possible side effects of the diet include changes in bone mineral composition, which can lead to an increased risk of fractures.

Is it difficult to stick to a ketogenic diet?

The keto diet is not the easiest diet, especially at first. When your body begins to lack glucose, the symptoms of Keto Flu may appear: nausea, vomiting, headaches, fatigue, dizziness, insomnia , and constipation.They last from 2-3 days to several weeks.

In this case, you can not consume more carbohydrates in order to alleviate the condition.

If you fail, the body will receive the desired glucose, you will come out of ketosis and have to repeat all over again. This is the difficulty of maintaining a diet. On the other hand, this is its advantage: you know that after the breakdown you will again have to go through an unpleasant adaptation, so you will hold on.

How to start a ketogenic diet

Personal Trainer and Nutritionist John Fawkes suggests to divide the period of entering the diet into several phases and adhere to certain rules.

1. Pre-adaptation (2-4 weeks)

Add 40-80 g of coconut oil to the diet to provide the body with MCTs . They are quickly absorbed, are not stored in fat, and are processed in the liver into ketone bodies. Instead of oil, you can consume the ketone supplement in powder form.

Reduce carbs to 100 grams per day. This will keep you from going into ketosis, but train yourself to eat less carbohydrate-rich foods.

2.Entering ketosis (4 days)

Day 1. Skip breakfast and lunch, fast all day until evening. Dinner should contain no more than 200-300 kcal, 10-15 g of protein and 15-30 g of fat. No carbohydrates.

Day 2. Eat the same portion for breakfast and lunch, for dinner – ⅔ of your normal portion of food. No carbohydrates.

Day 3. For breakfast and lunch, you can eat ⅔ of the usual portion of food, make dinner full. Still no carbs.

Day 4. Eat your regular portions, you can include non-starchy vegetables and unsweetened fruits.

During this phase, training is best replaced with long walks. This will burn the glucose and help you enter ketosis faster. If during a walk it seems to you that your legs have run out of strength, this is a good sign: glycogen stores are almost depleted.

Continue to take coconut oil or ketone powder, add vitamins and electrolyte drink.

3. Ketoadaptation (2-4 weeks)

It will take several weeks for you to fully adapt to your diet. During this time, you need to maintain carbohydrates at around 30 grams per day – if you are exercising, and 20 grams – if not.Note that the energy level will be slightly lower at first. This is normal and will gradually pass. At this stage, it is no longer necessary to take ketone powder.

How much to sit on the keto diet and how to get out so that the weight does not come back

A ketogenic diet can last from 3-4 weeks to a year. It makes no sense to stick to the diet for less than three weeks, because during this time your body will go through ketoadaptation and you will only begin to receive all the benefits of such a diet.

When it comes to timing over a year, there is not enough scientific evidence to judge it, but eating like this all your life is a bad idea.First, a long-term keto diet increases the risk of liver steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies. Secondly, the rejection of one of the macronutrients does not have the best effect on the lifespan. An analysis of 90,159 data from more than 15 thousand people showed that both an excess and a lack of carbohydrates in the long term increase the risk of death. People whose diet consisted of 50–55% carbohydrates lived the longest.

The good news is that keeping weight off the ketogenic diet won’t be that difficult.

With a regular diet with a reduced calorie content, the amount of ghrelin, the hunger hormone, due to which a person wants to eat all the time, breaks down and, after completion, pounces on food. Study showed that ketogenic changes do not occur, so it will be easier for you to maintain weight.

Another study, , found that 40 days of a half-year Mediterranean ketogenic diet resulted in sustained weight loss without further gain.

The Mediterranean diet is a great post-keto diet. They are also high in fat that you will get used to, and carbohydrates are consumed from healthy sources such as whole grains, vegetables and fruits. Unlike the keto diet, the Mediterranean diet can be sustained throughout life without health risks.

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Ketogenic Diet – What Beginners Need to Know

The ketogenic diet, which is also often referred to in the abbreviated form of “keto”, is a special diet that is high in fat and minimal in carbohydrates.Some nutritionists claim that following a diet like this is very beneficial for your health. Moreover, this is supported by a number of studies that have shown that the keto diet can reduce the risk of developing Alzheimer’s disease, diabetes and even cancer.

However, in order to start using the ketogenic diet, experts strongly recommend that you familiarize yourself with its basics and how it works. Next, we’ll take a look at what newbies planning to lose weight with the keto diet need to know.

Keto Basics

Keto is a diet based on low carbohydrates and high intake of fatty foods. It is often compared to the Atkins diet, which is based on roughly the same principles.

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Individuals planning to use this diet for weight loss should drastically reduce the amount of carbohydrates in their diet and replace them with fat.This will cause the body to enter a state called ketosis. At this point, the body begins to use the fat reserves previously accumulated by the body for energy production. During this transformation, compounds called ketones are formed from body fat, which are also used for brain function

According to the researchers, the ketogenic diet can lower blood sugar and insulin levels. This, combined with an increase in the amount of ketones in the blood, can have a positive effect on well-being and health.

Types of ketogenic diets

Today, nutritionists identify several options for ketogenic diets, each of which has its own characteristics:

  • standard or SKD – a diet in which a person’s daily diet should be 20 percent protein, 10 percent carbohydrates and 70 percent fat;
  • cyclic or CKD – a diet with periods of renewal of normal nutrition with a high level of carbohydrates, for example, the SKD option is used for 5 days and a person does not limit himself to the consumption of foods high in carbohydrates for 2 days;
  • target or TKD – a variety that allows the use of carbohydrates in large quantities during high physical activity;
  • ketogenic with a high protein content – similar to the standard, except for the ratio of proteins, fats and carbohydrates, which is 35, 60 and 5 percent, respectively.

Despite such a wide variety of options, the first and last types of diets are considered the most studied. Targeted and cyclical diets are some of the advanced weight loss techniques used by professional athletes in preparation for competition.

Ketosis and what you need to know about it

Ketosis is a special state of the body in which the body converts fats into energy and uses them instead of carbohydrates.This happens at a time when the amount of sugar in the diet is reduced to a minimum value, which does not allow providing cells with the required amount of energy.

Using the keto diet is the simplest and most effective method to put the body into a state of ketosis. Typically, this involves reducing your carbohydrate intake to 20-50 grams per day and adding fatty foods such as nuts, fatty fish, meat and eggs. It is equally important to reduce the amount of protein in the diet during this period.This is due to the fact that protein compounds, when ingested in large volumes, can be converted into glucose, which can significantly slow down the process of transition to a state of ketosis.

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In order to speed up the fat burning process, experts recommend additionally using intermittent fasting. The number of its options is also quite large. However, the most effective method is considered to be the consumption of food for 8 hours a day.

Blood and urine tests are needed to determine if the body has reached ketosis. The results obtained will demonstrate the level of ketones generated by the body.

There are other signs that can tell if you are in ketosis or not. So, nutritionists report that the main symptoms of this condition are increased dryness in the mouth, thirst, decreased appetite and frequent urination.

Ketogenic diet and weight loss

Doctors note that the ketogenic diet is one of the most effective ways to lose weight and reduce the risk of developing certain diseases.What’s more, some research confirms that the keto diet is as effective for weight loss as a low-fat diet. At the same time, it is rich in nutrients, which allows you not to devote much time to analyzing your own diet.

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An analysis of 13 studies has shown that a ketogenic diet is much more effective for long-term weight loss than a low-fat diet.Those who followed the keto guidelines lost, on average, one kilogram more weight per month than those who followed the low-fat diet. In addition, doctors found lower triglyceride and blood pressure levels in people on a ketogenic diet.

Another experiment in which 34 older people took part showed that following a keto diet for 8 weeks reduced body fat 5 times more effectively than using a low-fat diet.In addition, it reduced blood sugar levels and increased insulin sensitivity, which had a positive impact on the participants’ well-being.

Ketogenic diets for diabetes and pre-diabetes

Diabetes is a disease that is accompanied by metabolic disorders, increased blood sugar and insulin resistance. Doctors say that a ketogenic diet can help you get rid of excess fat that has been associated with this condition or metabolic syndrome.

Early studies on the keto diet show that a diet low in carbohydrates and high in fat increases insulin sensitivity by an average of 75 percent. Other experiments show that, in addition to this effect, following a ketogenic diet for 90 days lowers hemoglobin A1C levels, which helps to normalize blood sugar levels in the long term.

An analysis of another experiment involving 349 people with type 2 diabetes showed that weight loss when following the recommendations of the keto diet is about 6 kilograms per year.This is a fairly good indicator, especially for people with this disease, leading to the accumulation of excess body fat. It’s also worth noting that the drop in blood sugar levels associated with the ketogenic diet allowed participants to skip certain medications.

Other Benefits of the Keto Diet

The ketogenic diet was originally developed by physicians as a treatment for neurological diseases like epilepsy.However, in the process of studying its effect on the human body, scientists have discovered a lot of beneficial properties of keto. These include:

  • reducing the risk of developing heart disease – a ketogenic diet can lower the level of “bad” cholesterol, as well as eliminate a number of other factors that contribute to the development of heart disease;
  • slowing the rate of cancer development – at the moment, scientists are considering the keto diet as an auxiliary way to slow down the rate of reproduction of cancer cells;
  • Easing Alzheimer’s Disease Symptoms – Scientists have shown that following a keto diet can slow the progression of Alzheimer’s disease and eliminate some of the symptoms of this disease;
  • epilepsy treatment – doctors note that a ketogenic diet significantly reduces the incidence of epileptic seizures;
  • elimination of symptoms of Parkinson’s disease – confirmed only by some studies;
  • PCOS Treatment – The decrease in insulin levels caused by the ketogenic diet can relieve most of the symptoms of PCOS.

In addition to all of the above, several experiments show that the keto diet accelerates the body’s recovery from traumatic brain injury. However, it should be noted that research in this and some of the above areas is still ongoing, which is why this diet cannot be recommended for medicinal purposes.

What foods to avoid on the keto diet

Ketogenic dietitians have compiled a list of foods that should be avoided for maximum benefit:

  • Foods with a high sugar content – carbonated drinks, juices, sweets, milk chocolate, ice cream, juices;
  • cereals and starchy foods – rice, wheat, pasta, certain types of cereals;
  • fruits and berries – absolutely everything except strawberries;
  • legumes – beans, lentils, peas, chickpeas;
  • root vegetables – carrots, potatoes;
  • fat-free foods;
  • sauces and condiments – mustard, ketchup, BBQ sauce and others;
  • unhealthy fats – mayonnaise, processed vegetable oils;
  • alcohol – absolutely all;
  • Sugar-free dietary products.

What you can eat during a ketogenic diet

Most keto meals should be based on the following foods:

  • meat – beef, pork, bacon, chicken, turkey, ham and sausage;
  • oily fish – salmon, mackerel, tuna, trout;
  • eggs – homemade or fortified with Omega-3;
  • Butter and cream – Homemade butter from cow’s milk or heavy cream;
  • Cheese – Unprocessed varieties such as cheddar, feta, mozzarella, dor blue or cream cheese;
  • seeds and nuts – almonds, flax seeds, walnuts, pumpkin seeds and chia;
  • natural oils – olive, coconut, avocado or directly pressed sunflower oil;
  • avocado ;
  • low carbohydrate vegetables – lettuce, tomatoes, onions, peppers and herbs;
  • some spices – salt and pepper.

Estimated Weekly Keto Meal Plan

To make it easier to transition to a ketogenic diet, doctors have put together a rough meal plan that will work for almost everyone.

Monday

Breakfast consists of vegetables and eggs with tomatoes. The second meal is a chicken fillet salad with olive oil, feta cheese and olives. Finish the day with salmon and asparagus in butter.

Tuesday

Start of the day – scrambled eggs with spinach and tomatoes. At lunchtime, your meal should include peanut butter, spinach, and a strawberry milkshake, which can be sweetened with stevia. Dinner should consist of cheese with salmon or trout.

Wednesday

Recommended for breakfast pudding with milk, sprinkled with coconut and garnished with blackberries. During the daytime, the meal should consist of shrimp and avocado.At the same time, you can cook pork chops with broccoli and parmesan for dinner.

Thursday

Morning meal is scrambled eggs with avocado, mackerel, pepper and onion. Lunch – nuts with celery, guacamole sauce and fatty fish. Dinner – chicken with pesto sauce and grilled zucchini.

Friday

Breakfast should consist of Greek yogurt with peanut butter and strawberries. During the daytime, beef salad with chopped bell peppers should be used as a meal.You can end the day with a vegetable salad.

Saturday

Blueberry cheesecakes will be the perfect breakfast. For lunch, you can have a snack with a salad of zucchini and beets. At the same time, the best end of the day will be fatty fish in coconut oil with cabbage and nuts.

Sunday

Breakfast – scrambled eggs with mushrooms. The daily meal is chicken with broccoli sprinkled with sesame seeds. Dinner – zucchini with bolognese pasta.

Nutritionists emphasize that meat, vegetables and seeds should not be used every day.This will provide the body with the essential nutrients it needs to meet the body’s needs.

Keto snacks

The diet described above may not fully meet the body’s calorie needs. Therefore, it is recommended to use snacks between main meals, which may consist of the following foods:

  • oily fish or meat;
  • cheeses with a minimum degree of processing;
  • nuts or seeds;
  • sushi;
  • olives;
  • eggs, hard-boiled or filled with the above products;
  • chocolate with a cocoa content of at least 90 percent;
  • Greek yogurt;
  • peanut butter;
  • bell pepper with guacamole sauce;
  • strawberries with fat cottage cheese;
  • celery with fatty fish.

How easy it is to switch to a keto diet

The transition to a ketogenic diet can be challenging for some people. Therefore, we have compiled a list of recommendations to simplify this process.

You should start with a detailed study of the composition of the products offered in supermarkets. Here, attention should be paid to the content of fats, carbohydrates and fiber. This will allow you to buy products that fit perfectly into your diet.

The next step is meal planning. Compliance with this recommendation can significantly save time and maintain proper nutrition throughout the week without much effort.

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To avoid a monotonous diet and the diet did not cause difficulties, use recipes for a ketogenic diet. Thanks to them, you can create your own menu of products that are available in the nearest stores or match your financial capabilities.

If the cooking process takes a long time, use a food delivery service. It’s a quick and convenient way to enjoy keto foods from the comfort of your home.

When going to social events or travel, do not forget to take products from the ketogenic diet with you. Eating food on time and adhering to your meal plan are key to success in losing weight and achieving the desired results.

Recommendations for following a ketogenic diet outside the home

Many modern restaurants listen to the wishes of the guests. Therefore, any dish that appears on the menu can be adapted to the keto diet. To do this, just ask the waiter to replace high-carbohydrate foods with vegetables.

When visiting a cafe or restaurant, nutritionists recommend paying attention to dishes made with eggs, such as scrambled eggs, especially if served with bacon.Another dish to watch out for is the hamburger, which can be substituted for vegetables or avocados.

When visiting Mexican restaurants, order meat with cheese or guacamole sauce. As a dessert, you can ask for cream with berries.

Side effects and how to avoid them

Although the keto diet is considered safe for most people, side effects such as vomiting, constipation and diarrhea may occur during the early stages.They are often referred to as the keto flu. However, most often, these unwanted symptoms disappear within 3-4 days. In more rare cases, adherence to a ketogenic diet may be accompanied by:

  • high fatigue;
  • deterioration of brain function;
  • strong feeling of hunger;
  • sleep disorders;
  • a decrease in the level of performance.

To minimize the risk of these side effects, nutritionists recommend using a low carb diet before starting keto.This will allow the body to adapt and learn how to burn fat for energy.

Research has shown that a ketogenic diet can, among other things, alter mineral and water balance. You can restore it by adding supplements and increasing your salt intake. Talk to your healthcare professional to find out which minerals you need.

Potential risks

Prolonged use of the keto diet has certain negative consequences, which include:

  • decrease in the amount of protein compounds in the blood;
  • decrease in the volume of fat in the liver;
  • formation of kidney stones;
  • development of vitamin deficiency.

The use of a ketogenic diet while taking a drug called sodium glucose cotransporter inhibitor 2, intended for the treatment of diabetes, leads to the development of diabetic ketoacidosis. This condition is characterized by an increase in blood acidity. Therefore, this medication should be avoided while following the keto diet.

Scientists today continue to study the long-term safety of the ketogenic diet in different populations.Therefore, before using it, be sure to consult with your doctor.

Supplements to be used in a ketogenic diet

While the keto diet itself does not involve the use of nutritional supplements, doctors recommend including them in the diet in order to reduce the likelihood of side effects. Foods that should be taken during a ketogenic diet include:

  • medium chain triglyceride oil – increases the level of ketones in the blood;
  • minerals – necessary to restore water and mineral balance;
  • caffeine – provides the production of additional amounts of energy;
  • exogenous ketones – to further increase the volume of ketones;
  • creatine – increases the level of performance, especially when following the keto diet during the training process;
  • Whey Protein – Increases the amount of protein compounds in the blood.

Answers to the most popular questions about the ketogenic diet

Newbies have many questions about the ketogenic diet. Then they can read the answers to the most popular ones.

Can you eat carbohydrates again after a diet?

It is possible, but after leaving the diet, you should minimize the intake of carbohydrates. Full use of cereals and other foods with a high carbohydrate content is allowed after 2-3 months.However, if you are gaining excess fat, you should immediately return to your diet.

Can the keto diet negatively affect muscle size?

Absolutely any diet leads to loss of muscle mass. But consuming protein and increasing the amount of ketones in the blood can minimize the risk of such an outcome.

Is it possible to build muscle with this diet?

Yes, but the process of gaining muscle mass will not be as effective as following a moderate carbohydrate diet.

How Much Protein Can You Eat on a Keto Diet?

Protein should be kept in moderation, as high amounts can increase insulin levels and decrease ketones. To maximize the benefits of the keto diet, dietitians recommend that protein in the diet should not exceed 35 percent of total calories.

What if the ketogenic diet causes increased fatigue?

A high level of fatigue means that the body has not reached a state of ketosis and is inefficiently using fats.To avoid fatigue and improve performance, reduce your carbohydrate intake and include the supplements mentioned earlier in the article in your diet.

What is the reason for the odor change in urine during the keto diet?

If the smell of urine has changed, do not be alarmed. This is a completely natural process that is associated with the elimination of by-products that are formed during the digestion process.

What to do if you have bad breath?

The keto diet is often accompanied by bad breath.To avoid it, you can use natural flavors or use chewing gum.

Is ketosis really dangerous?

Many beginners confuse the term ketosis with ketoacidosis. The latter is extremely dangerous, but it occurs only in a few people on a ketogenic diet. Despite this, consult your doctor before starting your diet.

What to do if the digestive tract is malfunctioning during the keto diet?

The digestion process is normalized, as a rule, after 3-4 weeks while following a ketogenic diet.If you feel uncomfortable after this period, include high-fiber foods in your diet.

Conclusion

The ketogenic diet is one of the most effective ways to get rid of excess fat, treat diabetes and normalize metabolic processes. However, it is not suitable for professional athletes and bodybuilders looking to build muscle.

In addition, it may not pose a danger to some categories of persons.Therefore, before starting to comply with it, consult your doctor.

Sources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
  2. https://pubmed.ncbi.nlm.nih.gov/30289048/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836058/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842847/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6720297/

90,000 Ketogenic Nutrition

We usually get our energy from carbohydrates.But where to get it if there are very few carbohydrates in the diet? Our body reacts to such a limitation simply and, in general, pleasantly. He adapts to the changed situation, starting to break down fats with the formation of ketone bodies. These, in turn, go to the brain and are used as an energy source instead of glucose. The state when a certain level of ketone bodies in the blood is reached is called ketosis.

Do I need it?

If your goal is to lose weight, but you do not want to drastically limit calories and are very fond of fatty foods (meat, fish, avocados, nuts), then on a keto diet you will quickly lose weight and feel more comfortable than, for example, with a low-calorie nutrition.In addition, keto has no spikes in sugar and insulin, which reduces appetite and overall food addiction. Among the pluses, there is an increase in energy and productivity, stabilization of the emotional background and the feeling of a “bright head”.

Sounds good, what’s next?

The slogan of adherents of the ketogenic diet – LCHF: Low Carb, High Fat (low carbohydrates, high fat) – accurately reflects the essence of this type of nutrition. But not every LCHF diet is keto. There are several options:

  • strict LCHF – directly a keto diet, in which a state of ketosis is achieved.In this case, the daily intake of carbohydrates is limited to 5-25 grams. The upper limit is, for example, one small apple a day. Therefore, in order to enter ketosis correctly and quickly, medical assistance is necessary;
  • moderate LCHF – 25-50 g of carbohydrates per day;
  • and liberal version – 50-100 g of carbohydrates per day.

There is no ketosis on a moderate and even more liberal LCHF diet, so when compiling our keto diets for a week, we use a moderate version with enough vegetables, unsweetened fruits and berries.It combines all the beneficial properties of a low-carbohydrate diet, that is, it starts the process of fat burning, but affects the body gently and is well tolerated for a long time.

Is the LCHF diet suitable for everyone?

Yes and no. There are people with excellent carbohydrate tolerance who adore rice and hate butter. There are few such people, but it makes no sense for them to switch to a fatty diet. There are also contraindications: stones in the gallbladder, gastrointestinal diseases (for example, gastritis), renal and liver failure.

Lose weight with a safe keto diet

In pursuit of the ideal figure, men and women are trying more and more new diets. However, not all of them are safe and effective. Recently, the world has been swept by the fashion for the keto diet. Let’s see why it is so good and whether it is really safe.

What is it

The keto diet or ketogenic diet is based on the maximum reduction of carbohydrates in the diet or on the complete rejection of them. At the same time, the amount of fat in the diet is increased, and the amount of proteins is standard.

After a person stops eating carbohydrates, his liver begins to actively produce glycerin and fatty acids. They, in turn, form ketone bodies, which nourish the brain and give us strength. Hence the name of the diet.

In addition, with such a diet, the body is urgently rebuilt. It uses the glycogen stores in the muscles and liver. In this case, the glycolysis process stops and the lipolysis process starts, that is, the breakdown of fats. As a result, we see how the fat reserves of our body are melting just before our eyes.

Varieties

There are 3 types of ketogenic diet:

  1. Standard. Keeping carbohydrates in the diet to a minimum.
  2. Target. Small amounts of carbohydrates can be eaten after an intense workout.
  3. Cyclic. Gradual introduction of carbohydrates into the diet. They are administered when it is felt that the body’s reserves are depleted.

Benefits and effectiveness

The main plus of the diet is the quick achievement of results.Literally a week after changing the diet, you will notice that fat began to evenly leave from the whole body. The diet is especially beneficial for athletes who need to burn fat while preserving muscle. Regular low-calorie diets are not suitable for them, as they trigger the process of muscle breakdown. But the ketogenic diet for athletes is a real salvation.

Another plus of the diet is a decrease in appetite. The fact is that with a decrease in carbohydrate intake, insulin levels also decrease, so every day you will be less and less drawn to unhealthy buns.Foods rich in fats and proteins will give you a long feeling of fullness.

The keto diet is not as stressful for the body as many other diets. It does not slow down metabolic processes, so after you quit the diet, you will not quickly gain all the lost weight (unless, of course, you do not pounce on carbohydrate foods).

Contraindications

Despite all its mildness, the ketogenic diet is still a burden on the body, so it is contraindicated in some categories of people.First of all, these are diabetics. An increase in ketone bodies in the body can significantly aggravate their condition. It is also not advisable to use this diet for people who suffer from serious problems with the kidneys, heart, blood vessels, and the digestive tract.

Difficulties with the diet can arise in people whose work is associated with high mental stress and high levels of concentration. Reducing carbohydrate levels out of habit can increase their fatigue and lead to weakness and drowsiness.To avoid this, they need to carefully think over their diet, include pharmacy vitamins and minerals in it.

Permitted and prohibited foods

The basis of the diet is food that is rich in protein and healthy fats. However, to make it easier for you to compose the menu, let’s deal with all allowed food groups:

  • Meat: beef, rabbit, lean pork, poultry.
  • Fish: almost everything, special emphasis should be placed on red fish, cod, flounder, herring, etc.d.
  • Seafood: shrimp, squid, mussels, oysters.
  • Eggs: chicken and quail.
  • Nuts: almonds, hazelnuts, pistachios, walnuts.
  • Sour milk products with a low level of fat (but not fat-free): milk, cottage cheese, cheese, kefir, yogurt.
  • Green vegetables: lettuce, spinach, zucchini, cabbage, cucumbers. The rest of the vegetables should be eaten with care, as many of them are high in carbohydrates.
  • Fruits: oranges, grapefruits, sour apples.

In addition, protein shakes will be an excellent addition to the menu, because it is almost pure protein.They will help you save time on cooking and saturate your body with useful substances.

Among the prohibited products are primarily confectionery and bakery products. Also, you can not eat food that contains sugar. All cereals are banned – rice, oatmeal, buckwheat, etc. Among the prohibited vegetables with a high level of carbohydrates are potatoes, corn, sweet potatoes, onions and some others. Also banned are all sweet fruits – bananas, mangoes, grapes and others. And, of course, it is important to avoid any carbonated drinks.

Sample menu for 3 days

The ketogenic diet is not very strict, so you can compose the menu for the day yourself, based on your preferences, the required calorie content and the allowed foods. Remember that the maximum amount of carbs per day on a standard keto diet is 50 g.

Here is an example of a 3-day diet:

  • 1 day. Breakfast: a couple of boiled eggs, a small piece of cheese, a protein shake, a cup of sugar-free coffee.Snack: an apple and some almonds. Lunch: stewed chicken breast and fresh green vegetable salad. Dinner: baked salmon with fresh cucumbers. Before bed: a portion of cottage cheese.
  • Day 2. Breakfast: scrambled eggs with beetroot salad, tea or coffee without sugar. Snack: a drink based on milk and cottage cheese with nuts. Lunch: roast beef with stewed zucchini. Dinner: tuna with boiled asparagus. Before bed: casein protein.
  • Day 3. Breakfast: a boiled egg with half an avocado, a small piece of baked salmon.