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Healthy, fast and efficient weight loss – How to start with keto diet?

Home / nutrition / Healthy, fast and efficient weight loss – How to start with keto diet?

Healthy, fast and efficient weight loss – How to start with keto diet?



For those who would like to try the KETO diet and do not know where to start, we have answered the most frequently asked questions about the keto diet and created a simple keto meal plan to help you get started in the first week.

What exactly is a ketogenic diet?

The ketogenic diet is based on a metabolic process called ketosis, which occurs when your body does not have enough glucose for energy, so it burns fat.
During ketosis, chemical molecules called “ketones” are produced in the liver when fat is burned, and they are sent into the bloodstream to be used as fuel for the brain, muscles and tissues. The keto diet is based on a reduced carbohydrate intake to encourage the body to burn fat.

Ideal ratio of macronutrients for a standard keto diet

The keto diet is a low-carbohydrate, moderate-protein, high-fat diet, usually divided into the following daily percentages:

  • 60 to 75% calories from fat
  • 15 to 30% calories from protein
  • 5 to 10% calories from carbohydrates
  • How does the Vitalia KETO line fit into the ketogenic diet?

    Breakfast: Keto granola cocoa and coconut – 14.8g
    Snack: Keto Truffles – 6.1g
    Lunch: Keto crunchy muesli with nuts and seeds – 11g
    Snack: Keto crackers with seeds – 9.4g
    Dinner: Keto granola with nuts and cinnamon – 9.3g
    Total carbohydrates: 50g

    If polyols and sugars are subtracted, the Vitalia KETO line has the following values of net carbohydrates per serving:

    Breakfast: Keto granola cocoa and coconut – 5.7g
    Snack: Keto praline – 5.7g
    Lunch: Keto crunchy muesli with nuts and seeds – 5.1g
    Snack: Keto crackers with seeds – 9.4g
    Dinner: Keto granola with nuts and cinnamon – 5.8g

    That is, according to the above meal schedule, daily intake of net carbohydrates would be 30g according to the recommendations.

    Other types of KETO DIETS:

    Cyclic ketogenic diet: This diet includes periods of consumption of higher amounts of carbohydrates, ie 5 ketogenic days followed by 2 days of high carbohydrates
    Targeted ketogenic diet: This diet allows you to consume carbohydrates on days when you have increased physical activity and intense training.
    Ketogenic diet with high protein content: This diet is similar to the standard keto diet, but includes more protein. The ratio of macronutrients is 60% fat, 35% protein and 5% carbohydrates.

    How long does it take to start losing weight with KETO?

    The first week is mainly water loss. But the more you have to lose, the faster you will lose.

    How to monitor carbohydrate intake?

    The best way to monitor your carbohydrate intake is to carefully read the nutrition tables when buying a finished product as well as entering your daily meals through a mobile app like MyFitnessPal. You can’t track net carbohydrates on the app, but you can track your total carbohydrate intake and total sugar intake. To get the net carbs, just subtract the total intake of sugars.

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    Keto Truffles with Peanut Butter

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