The ketogenic diet, better known as the “keto diet” has become very popular in recent days because of the immediate weight loss it produces. More and more people are joining it. Many people have heard of it, however they don’t really know what it is and may think it is bad for your health, but is it? In order to determine this, we first need to know for sure what the keto diet consists of.
The keto diet, like any other diet consists of stopping some foods and start consuming others, however the difference with this one is that it is something extreme and the foods that should be stopped are only those that contain high content in carbohydrates, to start consuming all those that have high content in fat, in order to achieve a change in the main source of energy and in the metabolic state.
The main objective of this diet is to create a ketosis situation similar to that of fasting, which can be achieved in two ways, the first is a reduction in food intake and the second (which is the case of the keto diet) is the reduction of carbohydrate foods. When this happens the body will notice the absence of sufficient carbohydrates for fuel (glucose) so it will deplete the glycogen reserve and the main source of energy will become fat burning in the liver. As a result, the ketone bodies will be obtained, which will distribute as a nutrient to the brain, the muscles and the rest of the organs, and this is when ketosis occurs.
The foods in a properly performed keto diet should contain 5-10% carbohydrates, 60% fat and 30-35% protein. This change can be quite drastic for the body, since in a normal diet, regularly half of our consumption is carbohydrates, so the body can really feel it. Some foods to avoid at all costs are bread, potatoes, rice, pasta and fruit.
Now let’s talk about the foods that can be consumed in a keto diet:
All those foods that contain fat and protein.
- Green vegetables such as spinach, avocado, cucumber, cauliflower, broccoli, asparagus, cabbage, etc.
- Bluefish as it is quite rich in fat, you can choose from salmon, sardine, anchovy, mackerel, trout, tuna and more.
- Eggs and mayonnaise.
- Different types of oils, such as virgin olive oil, coconut oil and avocado oil.
- Salt, pepper, spices and mustard.
- High-fat dairy products such as cream, butter, goat cheese, cheddar, mozzarella or even unsweetened yogurt.
- Meat and sausages such as chicken, turkey and some other fatty meats.
- Nuts and seeds such as nuts, almonds, pumpkin seeds, and chia seeds.
Anything that contains a lot of carbohydrates.
- Fruits like grapes, mango, apple, cherry, tangerine and banana.
- Bread, pasta, flour and rice.
- Legumes such as lentils, chickpeas, beans, beans, and more.
- Sweets and cakes.
- Soda and sweetened drinks.
As already mentioned, one of the main benefits of the keto diet is the speed with which you lose weight, so many people who want a flat stomach undergo this diet and then have a tummy tuck in Tijuana to get what they want. In addition, the diet can be helpful for people suffering from type 2 diabetes, by reducing sugar levels, it can also be helpful for other conditions such as epilepsy, cancer and more. However, there are some drawbacks such as the symptoms that can occur in the first days of the diet, so it is recommended to start it slowly to reduce these effects, nor should be followed strictly for an indefinite period, as this could affect the functioning of our digestive system.