Ketogenic or LCHF (Low Carb High Fat) is simple :
We eat meats-poultry-fish-eggs + green/leafy vegetables + full-fat/full dairy products + good natural saturated fats + berries in small quantities.
We eliminate processed products, sugars (maple syrup, white/brown sugar, brown sugar, honey, agave, dextrose, maltodextrin, sucrose, fructose etc.), the 3 Ps (breads, pasta, potatoes) including starchy foods. , starch, rice, cereals (grains), flours, vegetable oils Canola, Soya, sunflower, peanuts and margarines are eliminated.
Avoid supposedly “keto” products that are not necessarily. Check the ingredients.
In keto we eat 2 to 3 meals per day, so as to use insulin as little as possible. There is no meal replacement, as there are no snacks. Fasting periods are periods where we abstain from eating while meals must be complete and nourishing meals where calories are not calculated and where 70-75% of the energy absorbed comes from lipids.
Intermittent fasting (IF) will come naturally thanks to the satiety provided by lipids (fat). We don't force the fast, if hunger persists 30 minutes after a large glass of water, we Eat!
Reliable readings
- The Dietdoctor website and Dr Ken Berry's YouTube channel, in English, are very good references;
- Doctor Jason Fung's book “Obesity Code” explains the biological mechanisms (supported by scientific literature)
Ketogenic or LCHF (Low Carb High Fat – Low in carbohydrates high in fat)
Online grocery store and points of sale available at www.keysnutrition.com