The ketogenic diet is based on the restriction of carbohydrate consumption to 10% to induce the body into a state of ketosis. In this way, other ways to burn the body's calories are activated.
This diet is also popularly known as the keto diet, which comes from the English word ketogenicIt is a low-carbohydrate diet and has become very popular because it helps the body burn accumulated fat in the body, and burn more calories.
Many people have experienced these changes throughout the world, it helps a healthy weight loss, contributes to improving our health, and improves athletic performance. There are many people who have experienced these benefits and if you dare to carry out this diet, you will also get better.
If diets are not carried out in a safe way, they can become unsafe and can cause us harm. Here we tell you what this type of diet consists of, what are the allowed foods and what are their risks.
Ketogenic diet characteristics
The ketogenic diet is one in which carbohydrates are totally or too much reduced to force the body into ketosis. This helps the weight loss to be faster, since In ketosis the body uses fat for energy.
Ketosis is a metabolic state in which carbohydrates are deprived as the primary source of glucose for energy. Therefore, the body is forced to obtain energy from the metabolism of fat.
When we deprive the body of carbohydrates, glucose stored in the liver is used as the first resource. Once it is consumed, the body begins to consume fatty acids, transforming them into ketone bodies. Its massive release can be dangerous for some organs, so it must be done with moderation.
What is this Keto diet?
The basis of the diet is to restrict all sources of carbohydrates and carbohydrates in our diet, so that other metabolic routes are activated. The proportion of carbohydrates in a diet of this type should be below the daily recommendation, 50 or 60% of total calories. In a general way, about 10% or less of the energy is provided in the form of hydrates.
There are several types of ketogenic diets, not all are equally restrictive, therefore, in some the intake of fruits and vegetables is allowed, but in controlled quantities, while in others all sources of hydrates are eliminated, completely prohibiting cereals, flours, bread, pasta, legumes, rice, fruit and certain vegetables.
On other Keto diets fasting is used to promote the initial formation of ketone bodies, which will later cause weight loss at the expense of the great oxidation of fats.
Foods allowed on the ketogenic diet
The foods allowed in the diet, make up an eating plan that has become popular over the years, thanks to the health benefits.
It is effective for losing weight and also serves to reduce seizures in patients who are not sensitive to the time of medication. In addition, its relationship to treating type II diabetes is currently being investigated.
List of foods allowed on the ketogenic diet
Next, we tell you what are the foods that should be in your eating plan to start tomorrow with the Keto diet.
Food of animal origin
Each and every one of the animal products is allowed, meats, fish and eggs, are foods rich in proteins that make up the foundation of the first of the keto diet.
This contribution of proteins must be guaranteed to avoid muscle catabolism, which prevents the development of sarcopenia in the medium and long term. Batters should be avoided, as this would cause carbohydrates to be introduced.
Food of animal origin allowed:
- White meats.
- Red meat
- White fish.
- Blue fish.
- Seafood.
- Eggs
- Dairy products.
Vegetables
Vegetables provide almost no carbohydrates. For this reason, they can be included in the ketogenic diet, as long as tubers and an excess in their quantities are avoided.
On the other hand, you will have to avoid the consumption of fruits in large quantities, since fructose from fruits would break the ketosis process. Proponents of this type of diet argue that fructose can increase the risk of liver disease, so it is necessary to restrict legumes, since they also have legumes that interfere with the metabolism of fatty acids.
Recommended vegetables:
- Celery.
- Green beans.
- Onion.
- Spinach.
- Zucchini.
- Avocado.
- Peppers.
- Lettuce.
- Eggplants.
Fatty foods
Lastly, on the ketogenic diet you should consume fatty foods fairly regularly. These provide omega 3 and omega 6 that are very necessary for the functioning of the body.
When we say fatty foods, we mean the following healthy foods:
- Nuts.
- Avocado.
- Coconut.
- Vegetable oils, like extra virgin olive oil, or coconut oil.
These products should always be consumed raw so as not to damage their nutritional value. If we subject the lipids to high temperatures this will increase the production of trans-fatty acids.
Possible problems with the ketogenic diet
The ketogenic diet can cause certain side effectssuch as occasional constipation, halitosis, muscle cramps, headache, diarrhea, rash, and weakness.
- If most fruits and vegetables are reduced from the dietThis can cause us to have deficiencies in a supply of vitamins, minerals and fibers. This could be solved with an extra contribution with supplements.
- By taking little fibra, we may have constipation, so it is important to take herbal teas that facilitate natural evacuation, such as mallow or frangula infusion.
- We could have bad breath since ketone bodies they are volatile and are released through the lungs resulting in bad breath or halitosis.
- It could reduce the cognitive levelBecause the brain must use ketone bodies to replace glucose, its fuel of choice, cognitive performance can be impaired.
- It's harder to follow this type of diet is a bit more complicated to follow in the long term since many foods contain carbohydrates such as cereals, oats, fruits, vegetables, bread, flour, pasta, rice, etc.