The ketogenic diet is a food plan that aims to promote ketosis in the body, a metabolic state in which the body uses fat as its primary energy source instead of carbohydrates. To achieve this, the ketogenic diet suggests a high fat, moderate protein, and low carbohydrate intake.
Functioning and Benefits of the Ketogenic Diet.
When we follow a diet rich in carbohydrates, our body uses glucose as a primary source of energy. However, when restricting carbohydrate consumption in the ketogenic diet, the body needs to look for other energy sources, causing the liver to produce ketones from fat. These ketones serve as glucose substitutes to fuel our cells and organs.
The benefits of the ketogenic diet are many, including:
- Weight loss: By using fat as an energy source, the body starts to burn fat stores more efficiently.
- Appetite control: Intake of fats and proteins helps increase satiety, reducing hunger and snack cravings between meals.
- Improved cardiovascular health: The ketogenic diet can help reduce triglyceride levels, LDL cholesterol and increase HDL cholesterol.
- Blood sugar control: Reducing carbohydrate consumption helps control blood glucose levels, which benefits diabetics and pre-diabetics.
How To Start The Ketogenic Diet?
Before starting the ketogenic diet, it is essential to consult a doctor or nutritionist to assess whether this eating plan is right for you. When starting the diet, follow these tips:
Reduce Carbohydrate Intake: Focus on consuming low-carb vegetables like broccoli, spinach, and cauliflower.
Increase consumption of healthy fats: Include good quality fats in your menu, such as avocado, olive oil, coconut oil and oilseeds.
Consume high-quality proteins: Bet on proteins of animal and vegetable origin, such as meat, eggs, fish and tofu.
Drink plenty of water: Hydration is essential for the proper functioning of the body and to avoid possible side effects
Foods Allowed On The Ketogenic Diet
On the ketogenic diet, choosing foods high in healthy fats, high-quality protein and low in carbohydrates is critical. Check out the list of allowed and recommended foods for this food plan:
- Meat and Poultry: Opt for meats such as chicken, turkey, duck, beef, pork and lamb. Prefer fattier cuts and avoid processed foods such as sausages and sausages.
- Fish and Seafood: Fatty fish such as salmon, tuna, mackerel and sardines are excellent options, as they are rich in omega-3s. You can also include shrimp, squid, octopus and shellfish.
- Eggs: Eggs are a complete source of protein and can be eaten in various ways, such as boiled, scrambled or omelettes.
- Dairy: Cheese, butter, cream, and plain, unsweetened yoghurt are all great options for the ketogenic diet. I prefer whole dairy products, as skimmed ones have less fat.
- Fats and Oils: Prioritize healthy fats such as extra virgin olive oil, coconut oil, butter, lard and avocado oil.
- Oilseeds and Seeds: Chestnuts, almonds, walnuts, macadamia, chia and flaxseed are rich in healthy fats and can be consumed in moderation.
- Vegetables: Choose low-carb vegetables such as broccoli, cauliflower, spinach, kale, lettuce, cucumber, zucchini, eggplant, peppers and tomatoes.
- Fruits: Fruits are allowed in small amounts on the ketogenic diet. Choose low-sugar fruits like strawberries, raspberries, blueberries, and avocados.
- Drinks: Water, tea and coffee without sugar can be consumed at will. Avoid sugary and alcoholic beverages.
Foods To Avoid On The Ketogenic Diet
Some foods should be avoided or eaten in moderation on the ketogenic diet, as they are high in carbohydrates and can harm ketosis. Some of them include:
- Bread, pasta and cereals: Flours and products based on wheat, rice, corn and oats are high in carbohydrates and unsuitable for the ketogenic diet.
- Legumes: Beans, lentils, chickpeas, and peas have a significant amount of carbohydrates and should be avoided.
- Sugar and caloric sweeteners: Sugar, honey, agave syrup and other sweeteners with calories should be eliminated from the diet.
- Sugar-rich fruits
In conclusion, the ketogenic diet is a dietary approach that aims to stimulate ketosis in the body, using fat as the primary energy source. This diet has shown benefits such as weight loss, appetite control, improved cardiovascular health and blood sugar control. To follow the ketogenic diet, focusing on foods rich in healthy fats, high-quality proteins and low in carbohydrates is essential. Always remember to consult a doctor or nutritionist before starting any food plan.
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