EVERYTHING YOU NEED TO KNOW ABOUT THE KETO OR KETOGENIC DIET

05/23/2023

The ketogenic diet and the foods that can be eaten on it bring more than one person who wants to carry it out. If this is your case, the first thing you should know is that this ketogenic eating plan is high in fat and low in carbohydrates. A priori, you can realize that it shares similarities with other diets in which the presence of carbohydrates is reduced keto tortilla recipe. Do you want to know why it is a very popular diet to lose weight? We tell you!

What is the ketogenic or keto diet?

Ketogenic diet is the original term for this eating model. What is the ketogenic diet? This diet has the main objective of creating ketone bodies, which are metabolic compounds that are generated in the liver as a result of a lack of energy reserves. During this diet, the consumption of carbohydrates is considerably and drastically reduced, which are replaced by fats. This is what helps the body reach that metabolic state of ketosis. Upon reaching it, the body runs out of energy reserves and has to resort to fat as fuel.

How does this type of feeding work?

In order to understand the relationship between the ketogenic diet and the foods allowed, it is essential to know how the body works. The body obtains glucose from simple carbohydrates (fruit, milk or sugar) and complex carbohydrates (legumes, pasta, flour or cereals). Glucose is the body's main source of energy, especially for the heart and brain. It circulates through the blood and is stored as glycogen in the muscles and liver. For this reason, as long as there is glucose or, failing that, glycogen, the body will not use its fat reserves as a source of energy. On the other hand, in the ketogenic diet.

Carbohydrate intake is reduced in favor of an increase in healthy fats and protein. What is the appropriate percentage for each?

Fats. Between 50 and 60% should be consumed.
Proteins. Between 20 and 30%.
Carbohydrates. 10% or less.

What foods are taken in the ketogenic diet?

The foods recommended in a ketogenic diet have to provide protein and fat. Therefore, you should bet on the following.

Meats. Turkey, chicken, chops, sausage, ham, and red meat are allowed on this diet.
Fish. Especially fatty ones, such as tuna, mackerel, trout or salmon.
Cheeses. It is recommended to consume those that are not processed, for example, mozzarella , cream cheese, blue, goat and cheddar.
Eggs. Pasteurized eggs rich in omega 3 should be chosen for this diet.
Oils. It is not worth any type of oil, you must consume the healthiest. Among them, the extra virgin olive, the avocado and the coconut stand out.
Seeds and nuts. Walnuts, almonds, flax, chia or pumpkin seeds will be your great allies.
Vegetables low in carbohydrates. Peppers, onions, greens and tomatoes. Even if they are fruit, you can consume them without problem.
Seasonings. In the market you will find a wide variety of healthy spices and herbs with which to season your meals. In addition, you have allies of always, such as salt or different types of pepper.
Avocado. You can consume them whole or in the form of homemade and natural guacamole.
Keto products. In commercial areas today you can find specific products for this type of diet, such as bars, snacks, shakes...

What foods should be avoided on the ketogenic diet?

A keto diet has to avoid foods rich in carbohydrates. Therefore, you should eliminate or reduce the consumption of:

Fruit. Almost none of them are allowed. The only exceptions are small portions of forest fruits, such as strawberries;

Sauces and seasonings. Avoid those that contain saturated fats and sugars;
Saturated fats. The intake of mayonnaise and refined oils should be limited;
Sugary foods. Fruit juices, soft drinks, sweets, ice creams and milkshakes are preferable to avoid;
Starches or cereals. It is not advisable to consume cereals or pseudocereals such as quinoa;
Dietary product. They tend to be rich in alcohols and that affects the level of ketones. Also, they tend to be processed foods. Processed foods rich in carbohydrates must be avoided; Legumes. Chickpeas, peas, lentils and red beans;
Tubers and root vegetables. Carrots, sweet potatoes and potatoes;
Alcohol. Due to its high carbohydrate content, it is best to avoid drinking alcohol during this type of diet.