A quick guide to the keto diet

By drastically reducing the intake of carbohydrates and replacing them with fats, we put the body in a metabolic state called ketosis.

Keto diet - what is it?

Ketogenic diet or also known as Keto diet It is a low-carb diet that includes a high fat content and a moderate amount of protein. By drastically reducing the intake of carbohydrates and replacing them with fats, we put the body in a metabolic state called ketosis.

Ketosis is a condition in which the body uses fat and ketones rather than glucose as its primary fuel source. Under normal circumstances, the body's cells use glucose as their main form of energy. Glucose is stored in the liver and released when energy is needed. However, once carbohydrate intake is restricted, these glucose stores are depleted.

If there is not enough glucose to provide enough energy, the body begins to break down fat stores and use glucose from triglycerides. Ketones are a byproduct of this process. Ketones or ketone bodies are produced by the liver from ingested fat and from body fat. The liver actually produces ketones regularly, even when a person is consuming normal amounts of carbohydrates.

This happens mainly at night, but usually only in small amounts. The liver ramps up ketone production to provide energy for the brain when glucose and insulin levels drop on low-carb diets.

What are the types of keto diet?

The ketogenic diet can basically be divided into two types:

1. Standard Ketogenic Diet (SKD): a low-carb, moderate-protein, high-fat diet where the macronutrient distribution is as follows: 75% fat, 20% protein, and only 5% carbohydrates.
2. High Protein Ketogenic Diet: similar to a standard ketogenic diet but includes more protein, with a macronutrient ratio of 60% fat, 35% protein, and 5% carbohydrates

What foods are eaten on a keto diet?

The main foods you should eat on a keto diet are:
• Fatty meat and fatty fish
• Eggs
• Butter and cream
• High-fat cheese, milk and yellow cheese
• Nuts and seeds
• Cold pressed olive oil, coconut oil and avocado oil
• Avocado
• Low-carb vegetables

What foods are avoided on a keto diet?

To follow the keto diet properly, you should avoid the following foods:
• Foods high in carbohydrates
• Sugar and sugar products
• Grains or starches
• Fruits
• Legumes
• Root vegetables and tubers
• Unhealthy fats
• Alcohol

How many daily meals are there on the keto diet?

Mainly the keto diet includes the reception of two or maximum three meals a day.

The keto diet must be followed strictly in order for the body to enter ketosis and start producing ketones.

Every body needs a different amount of time to transition from one type of diet to another in order to put the body into a state of ketosis.

Weekly Keto Menu Delivery.

Keto menus on HEAT Food with 1300 calories a day and with 2000 calories a day represents a nutritional regime in which the ratio between macronutrients is as follows: 60% fat, 35% protein and 5% carbohydrates.

The dishes for the keto menu are processed and flavored only with high-quality oils. The planned meals in the ketogenic regime are distributed 2 times a day, depending on your daily life, set end goal, calorie intake, etc.

In some cases, at the request of the client, an additional meal (breakfast or intermediate meal) based on egg can be added.

Order online with delivery in Sofia here!

What are the side effects of the keto diet?

Some experts and nutritionists believe that the keto diet has side effects, but they are minimized with proper food consumption. Some of the main side effects that are observed are as follows:
• Fatigue and dehydration
• Lack of energy
• Difficult digestion
• Lack of certain vitamins
• Regaining the lost pounds