Hacks for Wellness

Welcome to Hacks4Wellness

Hacks4Wellness was born out of a deep passion for health, well-being, training, and biohacking. As a 41-year-old woman from Sweden, I’ve spent the last decade exploring the latest health hacks and trends to optimize my own wellness. With a background in Public Health, I’m excited to share my experiences and discoveries with like-minded health enthusiasts. This platform is my way of contributing to better health and well-being for a wider audience.

Contact

This website would be nothing without it's readers, followers and fans. That's why I encourage you guys to contact me if you have any ideas, comments or thoughts about Hacks4wellness or the content on the site.

Email: info@hacks4wellness.com

Instagram: @longevity_aspirant

TikTok: @hacks4wellness

mobile-logo
Top

The Keto Diet

Use fat as your body’s main fuel source

 

 

 

 

What’s a Ketogenic Diet?

The Ketogenic Diet, or Keto Diet, is a low-carb, high-fat eating plan that has become immensely popular. This diet is known for its potential benefits in weight loss, which have been supported by scientific studies. When following a Keto Diet, the drastic reduction in carbohydrate intake causes the body to enter a metabolic state called ketosis. In ketosis, the body becomes highly efficient at burning fat for energy instead of glucose, which can lead to weight loss, improved mental clarity, and better blood sugar control.

The Ketogenic Diet was originally developed in the 1920s as a treatment for epilepsy. However, since the 1990s, it has gained popularity in other circles as well. The Keto Diet shares many similarities with the Atkins Diet, which has been around since the 1970s. The difference is that you gradually increase carbs on Atkins, something you don’t do if you following a Ketogenic Diet.

When following a Standard Ketogenic Diet (SKD) you should eat around 70% fat, 20% protein and 10% carbs. To stay in ketosis, you need to cut your carb intake to 20g. Examples of foods included in the Keto Diet are meat, fish, eggs, nuts, butter cream, cheese and low carb veggies.

 

What You Should Eat

Eggs
Eggs

Eggs are a great source of both protein and fat when going on a ketogenic diet. Eggs are a highly nutritious and they are packed with with essential nutrients like vitamin A, D, E, and B12, as well as riboflavin (B2), folate, and selenium

Fish and Meat
Fish & Meat

Build your meal around proteins like steak, chicken, red meat, turkey, bacon, or ham. Alternatively, use a fatty fish like salmon or tuna as the base of your meal. Make sure your source of protein makes up at least 20% of your plate.

Butter
Butter & Cream

As you are limiting the carbs on a Keto Diet, it's important to get enough fat for fuel. Eat lots of fat from foods like butter, full fat cream, cheese, avocados, nuts and healthy oils.

 

Stay in Ketosis & Feel Your Best with Perfect Keto

Following a keto diet? Perfect Keto’s Keto Drink Mix is the ultimate support for staying in ketosis, boosting energy and keeping you hydrated – without breaking your fast! Packed with essential electrolytes, it helps you avoid the dreaded keto flu and power through your day with sustained energy.

This Drink Mix supports ketosis and fat-burning and is totally free from sugar and artificial additives.

Use code KAJSA to get 20% off your order at Perfect Keto.

Visit Perfect Keto
Base Ketones
 

 

 

Keto Diet Food List

When you follow a Ketogenic Diet, you should focus on foods that are high in fat and protein. Make sure to eat whole foods that includes only one single ingredient. Avoid all types of processed foods and foods with additives. Focus on natural and nutrient-dense foods like meat, eggs, fish, avocados, nuts and low carb vegetables.

If you aim to cook most of your meals at home, you can ensure that no sugar or starch is added to the food you eat. This makes it easier to follow the Keto Diet and keep your body in ketosis. In the beginning, it can be quite challenging to cook low-carb, high-fat meals, as we are so used to building our dinner plates around some kind of carbohydrate. However, you will soon learn to replace these carbs with suitable alternatives, such as cauliflower rice and zucchini noodles. Use our Keto Diet Food List below to help you get started with the Ketogenic Diet.

Meat

Steak, red meat, chicken, turkey, ham, bacon, sausage, pork, lamb

Full Fat Dairy

Cheese, Greek yogurt, cream, sour cream, full-fat natural yogurt, cottage cheese

Nuts & Seeds

Almonds, walnuts, macadamia nuts, pecans, Brazil nuts, hazelnut, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds

Fish

Salmon, tuna, mackerel, trout, sardines, halibut, lobster, shrimp

Fats & Oil

Butter, ghee, tallow, lard, olive oil, coconut oil, avocado oil, MCT oil, macadamia oil

Berries

Raspberries, strawberries, blackberries, blueberries (in small amounts)

Eggs

Free-range or pastured

Low-Carb Vegetables

Broccoli, cauliflower, Brussels sprouts, cabbage, Zucchini, bell peppers, asparagus, avocados, spinach, kale, lettuce

Herbs & Spices

Basil, parsley, cilantro, dill, oregano, rosemary, thyme

 
 
Keto Diet Food List
 
 

Foods to limit on a Ketogenic Diet

As the Keto Diet is a low-carb, high fat diet, any food that is high on carbs should be avoided to keep the body in a state of ketosis, where it burns fat for energy instead of glucose. Therefore, avoid all grains and starches, such as pasta, rice, potatoes, cereals, couscous, and bulgur. Let go of all ultra-processed foods like ready meals, chicken nuggets, ice cream, chocolate bars, candy, cookies chips and fast food. You should also avoid all sodas and sugary beverages, including fruit juices and smoothies.

High-carb fruits and starchy vegetables are also off-limits when you’re on a Keto Diet. A good rule of thumb for vegetables is to eat only those that grow above ground.

Legumes and pulses, such as lentils, beans, and peas, should be limited as well. Dairy products are okay if they’re full-fat and unsweetened, but avoid milk due to its high lactose content. Be cautious with high-sugar condiments and sauces like ketchup and barbecue sauces. Lastly, you should avoid low-fat or fat-fee products. These products usually contain added sugars to enhance flavor.

 
 

Health Benefits of the Keto Diet

The ketogenic diet was originally developed to treat epilepsy in children and remains a highly effective treatment for reducing seizures. It’s also a diet that has become very popular for its weight loss potential. There are many studies confirming that the Keto Diet is an effective way to lose weight because it boosts metabolism and reduces appetite. When the body enters a state of ketosis, blood sugar levels decrease, and insulin sensitivity improves.

The keto diet also has the potential to increase levels of “good” cholesterol, known as HDL cholesterol, while reducing triglycerides. These changes can improve heart health because high levels of fasting triglycerides are a risk factor for heart disease. Another benefit of the Ketogenic Diet is that it can lower blood pressure and we all know that high blood pressure is another risk for heart disease.

Many people that is following a Keto Diet, report improved mental clarity and focus. This is because the ketones that are produced during ketosis, are an efficient energy source for the brain. This can potentially enhance the cognitive function. When in ketosis, you will also experience increased energy levels throughout the day. The keto diet prevents blood sugar spikes and crashes in energy.

Another health benefit of the Ketogenic Diet is that it can help reduce inflammation in the body. This due to lower insulin levels and decreased sugar intake. Lower inflammatory markers is beneficial for overall health and longevity.

 
 

FAQ

What is the Keto Diet?

The ketogenic (keto) diet is a high-fat, low-carb diet where the body enters a state of ketosis. In this state, the body burns fat for energy instead of carbs. When following a Keto Diet, you should eat around 70% fat, 20% protein and 10% carbs

What foods can I eat on the Keto Diet?

On the keto diet, you can eat foods high in fat like avocados, nuts, seeds, butter, full fat cream, Greek yogurt, olive oil, and fatty fish. You can also eat protein such as meat, poultry, eggs, and cheese. When it comes to vegetables, you should stick to low-carb veggies like leafy greens, cauliflower, broccoli, and zucchini.

What foods should I avoid on the Ketogenic Diet?

You should avoid all foods that are high in carbohydrates such as pasta, bread, potatoes, rice and starchy veggies. Sugary foods and sodas should also be avoided on a Keto Diet. Other foods to limit from your diet are beans, legumes and fruit. Processed foods are not allowed on the Ketogenic Diet, so stay away from all ready meals, fast food, candy, ice cream and cookies.

Is the Keto Diet good for weight loss?

Yes, the Keto Diet has the potential to promote weight loss. During ketosis, your body will become very efficient in burning fat instead of glucose. Many people use this diet to lose weight and to become more metabolic flexible.

Why do my breath smell strange when I am on a Keto Diet?

When your body is in a state of ketosis, your liver produces ketones as it burns fat for fuel. One of the primary ketones produced is acetone, which can be excreted from the body through urine, sweat, and breath. This is why your breath may smell strange while on the keto diet—it’s a sign that your body is in fat-burning mode. The phenomenon is referred to as “keto breath”.

Can I follow a Ketogenic Diet if I am a vegetarian?

Yes, it is possible to be a vegetarian and follow a Ketogenic Diet. Just make sure you get enough plant-based fats like avocados, nuts, seeds, and coconut oil. To get enough protein can be challenging, but it works with careful planning.