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Deflates, detoxifies and makes you lose weight quickly: here are three good reasons to start a ketogenic diet. 

But the keto diet regime requires dietary changes that should not be underestimated if you want truly effective results.

For example, what carbohydrates in ketogenic to stay in ketosis? And in what quantity? Do we really need to eliminate them or is it enough to just reduce them?

Yep, it doesn't take much to make mistakes and then have to start over again!

But we want to give you a hand: let's dust off the concept of the ketogenic diet and ketosis to then learn about the permitted foods and the ideal quantity of carbohydrates (and other nutrients) necessary for daily needs. 

Summer is approaching and it can't be put off any longer: so take a pen and paper and jot down our advice for a diet that can help you pass the swimsuit test!

Ketogenic diet, ketosis and necessary nutrients

We usually hear about the ketogenic diet with the name of 21 day diet. The reason is simple: it is not a dietary style but a temporary regime that must not continue for too long, otherwise the body may not register the desired benefits.

In this short duration the main rule is to reduce the intake of carbohydrates. This strategy helps activate the process of ketosis, a metabolic state in which the body uses fats (instead of sugars and carbohydrates) for energy needs. 

And this explains the reason for another name often used to indicate the keto diet: fat burner!

Reducing the intake of carbohydrates has a necessary consequence: the intake of proteins and fats as the main nutrients must be increased. 

The reason for this change, which goes against the usual eating style of most of the world's population, is to be found in the effects that the reduction of carbohydrates brings to the human body. It seems that excess carbohydrate-based foods are one of the biggest causes of obesity, given the often exaggerated consumption.

Instead, with a low carbohydrate diet you not only lose weight (especially in the first few weeks), but diuresis improves, the feeling of satiety increases and even muscle mass is strengthened by improving physical resistance. 

But in what proportion should nutrients and especially carbohydrates be consumed? Having a clear table in your mind becomes the first step to start the ketosis journey in an optimal way. And we must also learn to understand which are recommended and which must be temporarily excluded from our menus.

How many carbohydrates in ketogenic

The ideal quantity of carbohydrates also depends on the type of path chosen, as there are different types of ketogenic that must be established by the nutritionist based on your goals and state of health.

The classic ketogenic diet, the most common, establishes 20-50 grams of carbohydrates per day for the first two weeks, and then gradually replenishes them by increasing the percentages.  

Those who practice sports may need a greater quantity but without exceeding 80 grams per day, and always taking into account age, gender and the type of physical activity performed.

In even stricter diets, the carbohydrate intake is lower: we are talking about a percentage of 5% compared to the 75% of fats and the 20% of proteins. 

The ketogenic diet is therefore a low carb diet. Let's see what this does to our body:

  • You reduce your carbohydrate intake to activate the ketosis process.
  • Ketosis is activated: the sense of satiety begins to increase but a state of tiredness linked to the food change could occur. Supplements based on mineral salts are possibly recommended.
  • It begins to deflate, especially in the most critical points such as the abdomen, thighs and hips.
  • Ketone bodies are excreted through diuresis.

This cycle, however, only occurs by reducing carbohydrates to the quantity described above. Warning: they should therefore not be eliminated completely! This is why, especially in the early stages, no mistakes or exceptions are allowed, otherwise you will have to redo everything from the beginning and reactivate ketosis which usually takes two or three days.

What carbohydrates in ketogenic and other foods allowed

In words, a diet of this type doesn't seem that complicated, right?

Yet in practice it often happens that, even unconsciously, mistakes are made that compromise the entire process. The reason is attributable to the fact that we often don't know which carbohydrates can be consumed and which ones would be preferable to suspend.

So we need to know which ketogenic carbohydrates are allowed to stay within that allowed range and not go beyond it due to the lack of information on the nutrients of the foods we usually consume. 

Just to make sure we do everything right, let's analyze the foods that are allowed but should be consumed in moderation.

They are allowed (but remember: in moderation!) in the quantities established by the keto regime:

  • Bread
  • Pizza
  • pasta
  • rice
  • corn
  • barley
  • quinoa
  • Sweet potatoes
  • Legumes.

For the rest, don't overdo it with this other group of foods:

  • Tomatoes, peppers, garlic, onion, aubergines;
  • Red fruits (or other high glycemic index fruits)
  • Rye bread;
  • Dried fruit, nuts, almonds;
  • Sweetened tea and coffee.

Instead, the green light is given to animal and vegetable proteins which you can find in white and red meat, in cold cuts (strictly lean), in eggs, in cheeses, in oily fish (also very useful for lower cholesterol in the blood!).

And don't be afraid to abound with vegetables such as spinach, broccoli, celery, artichokes.

Final advice and carbohydrate replenishment after 21 days

Have you managed to respect the phases of the ketogenic diet without going astray? Then it means that you have lost the desired weight in the right time and in general you could have lost up to 6 kilos in 21 days. 

And now? Little by little you need to replenish your carbohydrate intake to return to a normal regime. 

It can be done in a balanced way or by slowly integrating specific foods (for example pasta one day, bread the next, etc.). In any case, you don't have to worry if the scale needle shows you a few more grams. These are normal changes that the body must make to settle into a healthy weight in a normal and not severe diet (which we repeat must only be temporary!).

In simple words it means that you are out of ketosis and fat burning mode, but it is a physiological process that allows the metabolism to be active and efficient.

Then, optionally, the ketogenic cycle can also be resumed after a few months but always remembering that the rules remain unchanged even if this path has already been undertaken in the past and, above all, that it must be limited to a limited period of time. .