In the recent few years, new kinds of nutrition have become widespreaded. One of them is the ketogenic diet – basically a nutrition based on the process of ketosis which our body naturally enters when it recieves reduced quantities of carbohydrates during a certain time, or even none at all. In this state of ketosis, the body stops using sugars as the main energy source, and starts using your its own body fat (along with the fats that are taken in form of food) as a energy source. This reduces quickly and effectively body fat. For many body builders this presents something like a holy grail diet, because you take food rich with proteins, so you mantain or even gain muscle mass, but at the same time you are losing body fat.

Finally, there is another good thing about the ketogenic kind of diet is that many people realize that they have relatively bad habbits, like eating way too much carbs on a daily basis, and not even noticing it. Pasta, bread, and plain sugar are the most common food/ingredients that are usually taken in unnecessary amounts. By becoming aware of carbohydrate content in food that you eat, you will not only benefit by losing weight, but you will also develop new and healthy habbits that will accompany you later in life.

It is truly interesting to see science becoming a part of such everyday things in our lives, as nutrition is.

First of all, we should clarify the term “vitamin” a bit. As we already stated earlier, vitamins are essential compounds that are needed in our body for many different reasons. As for the definition of these compounds, they are basically organic compounds that do not belong in the already well known groups of compounds known as proteins, fats and carbohydrates. They are natural components of food, and are usually present in relatively small amounts. The quantity that is synthesized by our own bodies is not enough to meet our pysiological needs. They are essential for normal growth of our bodies, for normal reproduction, fast recovery of energy and they are also important for the normal and efficient functioning of the immune system. Although vitamins certainly do help to preserve our health, they are not the magical solution to problems, but can, however, reduce the number of problems that we may run into in the first place.

As we can see, it is important to take vitamins not only on a ketogenic kind of diet, but also when one is on a normal type of nutritional plan, as they are actually among the most important and most needed bioactive chemical compounds that we need to take in order to mantain good health and a strong immune system, since the deficit of vitamins can cause a wide range of problems. One must also mention, that whenever it is possible, vitamins should be taken in form of natural food, and not in form of supplements. But if that is not always possible, it is still better to take supplements, than not to take care about vitamin intake at all.

We can say that this is one of the most important vitamins that our body needs. It is very important in the process of synthesis of amino acids and therefore proteins. Since proteins build our complete organism (cells and tissues, hormones, etc.), it is clear why this vitamin is so important.

Related to the biological functions of this vitamin in our body, vitamin B6 has been used in the treatment of autism, depression, high cholesterol and homocysteine levels, problems with kidney stones, asthma, atherosclerosis, PMS, and it is also recommended in higher dosages for people who are active in sports.

The deficit of this vitamin is very rare, but if it occurs, however, we can recognize it by the weakened immune system, skin damage and confusion. The deficit is possible because of the eventual low absorbtion rates, which is the result of some of the mentioned problems.

The main sources in which vitamin B6 can be found are meat (especially liver and turkey meat), fish (tuna), eggs, milk, potatoes, cereals, spinach, bananas and many types of fruit.

As we can see, it is important to take this vitamin not only on a keto diet, but also when one is on a normal diet, as it presents one of the most important and most needed chemical compounds that humans need to take in order to mantain good health, since the deficit of vitamins, including the one described in this article, can cause a wide range of serious problems.

This vitamin is important in the metabolism of carbohydrates, and is also important for the normal functioning of the membrane of neurons, the neuromuscular transmission, and it is also responsible for a normal appetite. It also helps athletes in the prevention of fatigue and stress caused by various conditions. It is also used to improve concentration and to achieve better utilization of mental abilities.

Lack of this vitamin can, for example, cause a disease known as beriberi, which is a disorder of the central nervous system and of which the main symptom is the weakness of the muscles. This disease was once widespread in the Far East because people consumed only peeled rice. Today it is a relatively rare disease, but in developed countries it is often linked with alcoholism.

The recommended daily intake of this vitamin is 0.9 to 1.5 mg for men and 0.8 to 1.1 mg for women. During one day, the body can absorb about 1 mg. The excess is excreted in form of urine.

Good sources of this vitamin are whole grains, sunflower seeds, legumes and pork.

As we can see, it is important to take this vitamin not only on a ketogenic type of diet, but also when one is on a normal diet, as it presents one of the most important and most needed chemical compounds that humans need to take in order to mantain good health, since the deficit of vitamins, including the one described in this article, can cause a wide range of serious problems.

This vitamin is important in the synthesis of nucleic acids, and thereby for growth and development. It also maintaines and regulates normal cell functioning. Application of this vitamin is primarily linked with pregnancy because of its positive effect on the prevention of neural tube development defects of children. It turned out that vitamin B9 can also help with the celiac disease, Crohn’s disease and diseases of the gums.

Deficit of vitamin B9 is possible in alcoholics and women who, for a longer time, use birth control pills. Such cases can lead to anemia, and disabled protein synthesis. Negative influence on cell division and reduction in the speed of cell regeneration and various problems with digestive system have also been noted.

The recommended daily allowance for adults is 150 to 200 micrograms. All women who are pregnant or intend to be, should take 400 to 800 micrograms of this vitamin per day for the purpose of prevention the mentioned problems in children. For other women, the recommended dose is aroun 400 micrograms. Interestingly, the vitamin B9 from natural sources is less usable than synthetic vitamin B9 in certain preparations. Vitamin B9 is also highly recommended to all elderly people as well.

As we can see, it is important to take this vitamin not only on a ketosis based diet, but also when one is on a normal diet, as it presents one of the essential and most important chemical compounds that we need to take to mantain good health, since the deficit of vitamins, including this one, can cause a wide range of problems.

This is one of the most common mistakes. Whether one is on a ketogenic diet or not. Of course, one big purchase during the week seems like a good way to ensure you have all the necessary ingredients for all 7 days. However, vitamins and minerals in fruits and vegetables begin to slowly decompose already when they are picked, which means that the food stored for longer periods of time, has less nutrients. After a week, refrigerated spinach contains only half the vitamins it usually contains. Another example – Broccoli, within 10 days loses about 62% of flavonoids that it contains normally.

2nd – The groceries are held in transparent containers

Milk is rich in vitamin B, or riboflavin, but according to research from Ghent University in Belgium, exposure to light causes a chemical reaction that reduces the effect of vitamins. Other nutrients such as amino acids (inevitable in the construction of proteins) and vitamins A, C, D and E are also affected by this reaction. And, because the varieties of milk with little or no fat are less dense than ordinary milk, light penetrates through them more easily. This process, known as photo-oxidation can change the taste of milk and create free radicals that can cause various diseases. Grain based products (particularly the ones with whole grains) have a high concentration of riboflavin, and because of that, they are also exposed to this process.

3rd – Intake of too much sugar

This scenario is probably known to almost everyone who ever tried to lose weight: on a ketosis based diet or any other kind of diet, the intake of unnecessary amounts of sugar should always be kept to a minimum. It can be found in almost every industrially made food. Sugar is often related to various conditions like fatigue, insomnia, anxiety, depression, premature aging and similar. Fruits and drinks with high sugar content should also be avoided. In any case, as a rule, it is always better to eat raw, whole fruit and vegetables, because that way one also gets relatively high amounts of valuable fibers.

Vitamins are organic chemical compounds that the body can not only produce by itself, and because of that they need to be taken in form of food or food supplements. People who consume a healthy diet rich in vitamins or vitamin supplements generally have better health.

Without vitamins, our organism could not survive for long. Already after a shorter time of vitamin deficit, some level disruption in the functioning of the body would occur. Vitamins can be divided into two basic groups according to their physical properties, water-soluble vitamins and fat soluble vitamins. Fat soluble vitamins are vitamins A, D, E and K, while the B-complex vitamins and vitamin C vitamins are soluble in water. The mentioned physical properties determine in which types of foods can certain vitamins be found.

Not taking vitamins in recommended amounts can cause many different conditions and problems, such as skin and eye related problems (vitamin A deficit); teeth, hair and nail problems (vitamin D deficit); many skin problems and various conditions related to the metabolism along with hair problems (vitamin B6 and B7), and so on.

This is why vitamins should be taken especially high amounts during a nutritional plan that is mostly based on ketogenic diet recipes.

This is one of the most common mistakes. Whether one is on a ketosis based diet or not, the intake of unnecessary amounts of sugar should always be kept to a minimum. It can be found in almost every industrially made food. Sugar is often related to various conditions like fatigue, insomnia, anxiety, depression, premature aging and similar. Fruits and drinks with high sugar content should also be avoided. In any case, as a rule, it is always better to eat raw, whole fruit and vegetables, because that way one also gets relatively high amounts of valuable fibers.

2nd – Too many snacks

The modern way of life does not leave much time for people to prepare food. When you work from the morning, until you come home at dusk, it is hard not to take snacks between meals. Snacks and regular drinks are often loaded with different types of sugar and they often present a surplus of around 300-500 calories, and per week the surplus would be close to about 3,000 calories, which is actually almost equivalent to a pound of fat. Because of that, if snacks are required, one should always try to eat fruits or vegetables, whenever that is possible.

3rd – Cycles of eating too much and eating too little

This scenario is known to almost everyone who ever tried to lose weight: before a ketogenic diet or any other kind of diet, it is common that people often think: “Today I will still eat as much as I can, and tomorrow I’m going on a diet.” And then after a few days one is eating much to little than he/she should and at the end, the other extreme side prevails – one starts to eat too much again and returns to the old habits. And so on in cycles. One should always aim to find and implement a new type of nutrition for a healthier way of life, and not shift from diet to diet every now and then, while usually loosing only very little or no weight at all.

Most of the medical literature usually says that in cases where the excessive body fat and weight is not related to one’s genetics, a lifestyle change (like introducing diet and exercise) is probably the best solution for this kind of condition.

To get a better and clearer picture of how the body fat is being accumulated, and then later used, we have to start simple and look at the big picture. Humans store any excess of energy in form of fat in the fat cells in our body. These fat cells can expand and grow and divide and thereby they create that well known (excessive weight) appearance that we all want to keep to a minimum. Basically, there is only one simple fact – When you eat more calories than you can use, this energy is stored in form of body fat.

When the demands for energy can not be compensated just with food intake, then the body starts to use body fat as a source of energy. Fat cells are reduced while they release parts of their energy into the bloodstream. Continuous extraction of these reserves is what makes bodybuilders get that well defined look.

Therefore, one of the most reasonable strategies for reducing body fat is not necessarily related to a ketogenic type of diet, but it has also to do with our daily energy, which need to be much greater than the calorie intake.

In one week one can lose up to 1 kg of subcutaneous fat. Loss of body weight greater than 1 kg per week is inevitably accompanied by a large reduction in muscle mass, and it leads to a decrease in basal metabolic rate, and because of that it isn’t really acceptable.

Loss of body weight greater than 1/2 kilogram per week leads to a loss of 1 kilogram of muscle mass, per every lost 3 kilograms of subcutaneous fat. Average daily reduction in input should thereby be around 750 kcal, which corresponds to a reduction of about 100 g of subcutaneous fat per day.

Daily intake of too small number of calories prompts the body to accept the situation as normal, and thereby the reasons for the reduction of body fat would actually miss, and thereby the only result would be the slowing of the metabolism, which can actually lead evem to a increase in the subcutaneous fat!

Daily intake of a reasonably reduced number of calories would lead to a decrease in muscle mass, which would be an unwanted loss of body weight because muscles are consuming much more calories than fat tissue (even when they rest).

Reduction of muscles, which are actually the main calorie burners, leads to an increase of subcutaneous fat. Increasing the input of calories every fourth day of the keto diet allows the preservation of muscle mass.

And at the end, regarding the number of meals – The total daily amount of food should be divided into as many meals, at least six. A smaller number of meals leads the body to create reserves (in form of fat), which is not what we want.