Ketogenic diet - ketogenic diet advice

Each new season brings its share of diets, almost always based on deprivation or imbalance, and often doomed to dramatic failure, as they lead to weight gain, and a new weight greater than the old one. The mechanism of these failures is well known: our brain is programmed to cope with famines. If these famines are severe and recur frequently, the brain will order the body to make some sort of "provisions" just in case.

Ketogenic Diet: Our Tips for a Quality KETO Diet

The KETO diet is not a diet but a new lifestyle, a new way of eating every day in order to lose weight sustainably and without calorie restrictions.

The ketogenic diet is a new lifestyle based on the consumption of fats, lipids, and the restriction of sugars. The benefits of the ketogenic diet are relatively easy to achieve if you strictly follow the main rules.

On a ketogenic diet, the amount of sugar should be between 15g and 25g per day. For your information, this is the amount contained in a glass of apple juice.

In practice, the ketogenic diet is very similar to the Paleolithic diet, often abbreviated as the "paleo diet," which serves as a kind of basic reference: very few carbohydrates, moderate amounts of protein, and lots of quality fats.

It's a whole new world to explore, so we're sharing our four KETO Diet tips to help you prepare for the adventure.

Welcome to the world of KETO.

Tip #1: Prepare your shopping list

Changing your diet requires organization, especially in the first few weeks. The biggest danger at the supermarket is getting distracted by cakes and other high-carb foods that could disrupt your body's state of ketosis. That's why it's advisable to make your list beforehand and, above all, stick to it.

Once you arrive at the supermarket, you should proceed by food groups to make sure you don't forget anything.

Fats are the most important because they represent nearly 80% of daily calories. But it's not about eating just any fatty food; you should favor good fats. When it comes to oils, nothing beats diversity. Flaxseed, walnut, or olive oil; you can alternate them as you see fit. Be careful, however, that flaxseed oil is not used for cooking; it's best eaten cold, as a garnish on salads.

While some foods are not recommended on a KETO diet, all those that are still permitted are a real source of pleasure and allow you to discover new flavors.

Tip #2: Add flavor to your dishes

Rediscovering food through the ketogenic diet is an opportunity to discover new flavors. Eating not only involves the sense of taste, but also the sense of smell and sight. On the ketogenic diet, sauces high in carbohydrates are not recommended, but that's no reason to eat a "dull" dish and therefore get bored quickly.

Fat-based sauces and spices are important because they enhance flavors and help add variety to your dishes. However, some spices are high in carbohydrates, so choose wisely. Favored spices include cayenne pepper, cinnamon, cumin, basil, and parsley.

According to a scientific study published in the Journal of Food Science, adding spices to a dish increases the pleasure of eating when a sugar restriction is applied (1).

A little tip: always have small jars of spices nearby so you don't forget them at the back of a cupboard.

Tip #3: Have you heard of batch cooking?

Batch cooking is a new concept, which involves preparing meals for the entire week in two hours, often over the weekend.

Preparing meals in advance frees up time for the rest of the week, and it's especially convenient for busy people who are often pressed for time. No more excuses for ordering pizza on Tuesday night; everything is ready in the fridge, and meals are easy to assemble.

Want to give it a try? A detailed week's menu is included at the end of our KETO booklet. This detachable sheet allows you to eat KETO for a week, with menus developed by a nutritionist. For the following weeks, don't panic—just use our KETO pyramid to vary your enjoyment.

Tip #4: Supplements are your allies

During the first few days, it is advisable to support the metabolism and ensure that the daily intake of macronutrients is sufficient.

Dietary supplements are useful allies, but which ones should you choose and when should you take them?

BIOCYTE has developed a KETO Booster to help reduce appetite. KETO BURNER, based on green tea extract, helps stimulate the body's thermogenesis in the morning and therefore burn more daily calories. KETO BAR is a bar made from good lipids and proteins, an ideal snack between two meals. KETO BASE , a delicious chocolate-flavored drink helps reduce appetite thanks to carob and finally, KETO SLIM NIGHT helps release fat during the night and reduces the time it takes to fall asleep thanks to melatonin.

The combination of these supplements allows the body to receive the energy it needs to be in top shape, and helps you calmly initiate a ketogenic diet.

Generally speaking, take the time to do your research and don't hesitate to try new recipes. Monotony is the enemy of pleasure. Although certain foods should be avoided, vary the vegetables you eat as much as possible, especially seasonal ones. Avoid processed products, which generally contain hidden sugar. Finally, don't neglect to exercise, as much as possible in the fresh air.

(1) Peters JC et al. The Influence of adding spices to Reduced Sugar Foods on Overall Liking, J Food Sci, 2018.