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The ketogenic diet is a high-fat, moderate-protein, low-carb diet that causes the liver to produce ketones, shifting the body’s metobolism away from glucose and towards fat utilization.

The ketogenic diet is an effective weight loss tool and has also been shoıwn to improve a number of health conditions, such Alzheimer’s, Parkinson’s, epilepsy, an deven cancer.

If you follow a nutritious low-carb or ketogenic diet, you shouldn’t need to snack. Unless you have hypoglycaemia issues, up to three main meals a day should be enough.

Here are a few simple rules:

· Dont eat unless you are hungry, even if it means that you will skip a meal. In fact, once you get keto-adapted, you will find that intermittent fasting (skipping meals) is easy.

· If you feel hungry and need a snack, it means that your meals were not nutritious enough and you should increase your portion sizes. Lack of protein will make you hungry, so make sure to eat enough of it.

· If you want to keep hunger at bay, eat real food: eggs, meat, fatty fish, non-starchy vegetables, fermented foods such as souerkraut, and some raw full-fat dairy.

  It’s a common misconseption that our bodies, and especially our brains, need carbs. In fact, the brain can either use glucose or ketones. When your restrict your carbohydrate intake, your body will switch to using ketone bodies for energy instead of glucose.

Ketones ate better fuel for our bodies and brains than glucose-even for highly active individuals. Once you get keto-adapted (in about 3-4 weeks), you will experience improves energy levels. Although a small amount of glucose is still needed, our bodies can produce glucose on demand via gluconeogenesis.

 A high-fat dies is healthy, but only when carbohydrate consumption is kept low. In most cases, a diet that’s high in “clean” saturated and monounsaturated fats and low in carbohydrates raises your HDL (“good”) cholesterol and lowers your triglycerides. These two factors are really the true measure of good heart health. But you have to choose your fats wisely: you must avoid trans fats and processed fats on any kind. These “bad” fats increase the risk of hearth disease and negatively affect cholesterol levels, just like high-carb diets do.

It’s worth mentioning that there are cases in which people following a very low-carb ketogenic diet display extremely high cholesterol levels. Although many studies demonstrate no correlation between cholesterol and hearth disease, some experts claim that very high cholesterol levels may increase the risk of heart disease

Fat does not make you fat. This is a majör myth, and unfortunately, many convertional diets are based on it. Fat doesn’t make you fat unless you combine it with high-carbo-hydrate foods. Eating more fat, adequate protein, and fewer carbs is the best approach for controlling your weight.

 Eating high-fat foods will easily sate your appetite and you won’t feel hungry like you did when you were counting calories and following low-fat, high-carb diets. This doesn’t mean you should base your diet exclusively on sausages and bacon, though. After all, ketogenic diets are about adpoting a healthier lifestyle, avoiding processed food, and eating clean.

It usually takes 2-3 days to enter ketosis, if you stay within your optimal net carbs limit. Ypu can speed this process up by exercising to accelerate the depletion of glycogen in yoru body. If you are quite sedentary, it may take up to a week. But once you stick to the diet, it’s actually easy to get into ketosis. You can find out if you’re in ketosis by using urine ketone detection strips or a blood ketone meter. Keep in mind that urine detection strips can be very inaccurate, especially once ypu get keto-adapted and your body uses ketones more effectively (that is, it wastes less ketones via your urine).

The good news taht ypu don’t need to exercise to löse body fat. However, exercise can help ypu löse weight in many ways:

· Strength training/lifting weights or using ypur own body weigh. This will hepl ypu löse weight by building muscle and slightly increasing your basal metabolic rate.

 · Using the HIIT (HIIE) technique. Unlike prolonged cardio training, high intensity intermittent exercise (high intensity interval training) will help you burn more calories without increasing ypur appetite.

 · Moderate cardio such as walking or light cycling is benefical for your health and can help you stay focused and positive. However studies show that this type of exercise doesn’t seem to have any long-term benefits for weight loss.

No. Once you get keto-adapted, ypur body won’t need extra glucose and will be using ketones and fat for energy. However, you may need to add carbs for explosive exercise actions like HIIT.

 This is, again, individual, and can vary from 1 to 5 Ibs (0,5 to 2,5 Kg) per week, depending on ypur metabolism, age, fitness level, and other factors. Once again, focus on your body fat percentage rather than your weight, as weight says nothing about your body composition. Use a tape measure: this says much more than numbers on scale.

Some critics claim that all the weight you löse within the first week or two of the ketogenic diet is just water. That’s true. However, this is part of a natural process, as your body loses glycogen during the first few days of the diet. There is nothing wrong with it.

You may feel hungry during the first few days of your ketogenic diet,and it’s perfectly natural to eat more during this time. Don’t worry: it just takes time for your body to get used to this way of eating. Once you get keto-adapted, your body will no longer be dependent on your glycogen stores. Instead, it will effectively use ketones, dietary fat, and, most importantly, body fat for energy, and your appetite will decrease.