The essence of the keto diet is a diet with a minimum intake of carbohydrates. Ideally, no more than 40-50 grams per day. Gradually it is necessary to reach a ratio: fats - 60-70%, proteins - 20-30%, and no more than 10% of carbohydrates. In other words, you need to eliminate almost all foods with high carbohydrate content - fruits, vegetables, cereals, flour, chocolate, and alcohol.
The next important point is the caloric content. If your goal is to lose weight, then the caloric content of your normal daily diet should be reduced by 500 kcal. If your aim is to gain muscle mass, you must increase your caloric intake by 500 kcal.
The number of meals should be not less than five. With short breaks (no more than 3-4 hours). Before going to bed you can and even need to eat - the last meal should be no more than three hours before going to bed.
You must not forget about fluids. It is important to drink at least three liters of water per day (about 40 ml per 1 kg of weight) in the keto diet. It is also highly desirable to reduce the amount of salt in your diet. Deborah Murtagh's Ketogenic Switch diet made waves in the weight loss community, helping to expand the power of the keto diet to more consumers than ever before. Now, Murtagh has another weight loss program turning heads in the growing wellness industry. The first week involves activating the metabolic switch. During this phase, the body will start to burn existing fat for energy. According to the program’s webpage, the benefits of the metabolic shift “are incredible.” These benefits include lowered risk of chronic diseases and illnesses, as well as potential reversal of existing chronic illness. Users can expect improved mental clarity, potential weight loss, energy increase, and better sleep following the metabolic switch. The Ketoform Cookbook + 21 Video Recipes is a nifty repertoire that guides users on what to make and consume during the course of their diet. The content comes in the form of an e-book for easy access. The recipes may be fulfilling, delicious, and enjoyable and all 21 are sourced from the Whole Foods Cooking School. Deborah Murtagh is an innovator, researcher, author, and expert in whole nutrition and mind-before-body weight loss. After 25 years and 20,000 hours of clinical experience, she’s the leading authority on the implementation of the ketogenic diet in the real world.