INs & OUTs WHEN ON A KETO DIET
Ketogenic diet - Keto diet
The ketogenic diet (keto diet) causes rapid weight loss.
It is something extreme so you should know its benefits and disadvantages and perform it under supervision.
What is the ketogenic diet?
It is one in which food should be low in carbohydrates and very high in fat that induces a change in the main source of energy and metabolic status.
Its objective is to create a ketosis situation similar to that of fasting, which can be achieved either by a reduction in food intake or by a reduction in carbohydrate foods. The latter situation is the one pursued by the ketogenic diet (keto diet). Burining fat can be made easy by Keto Burn which does an amazing job at belly fat reduction.
The body, in the absence of sufficient carbohydrates as fuel (glucose), will deplete glycogen stores and the main source of energy will become the burning of fats in the liver.
You will get as a result the so-called ketone bodies (ketones) that you will distribute, as a nutrient, to the brain, muscles and other organs. It will have caused you to enter ketosis.
When preparing a ketogenic menu, your food should contain: carbohydrates (5-10%), fats (60%) and proteins (30-35%).
If we take into account that in a normal diet almost half are usually carbohydrates, the change of diet is important.
You should avoid bread, potatoes, rice, pasta and fruit to the fullest.
The foods allowed in the ketogenic diet, or keto diet, will be mostly fatty and with some protein. The list will be as follows:
1- Vegetables with few carbohydrates: spinach and in general green leafy vegetables, avocado, cucumber, cauliflower, broccoli, asparagus, cabbage, tomato, onion.
2-Blue fish, rich in polyunsaturated fats: salmon, sardine, anchovy, mackerel, trout, tuna, pomegranate, pork rind, bonito, swordfish.
3-Meat and sausages: chicken and turkey, but you can also eat fatty meats.
5-Fatty dairy products such as cream, butter, goat cheese, cheddar, mozzarella or yogurt without sugar.
6-Nuts and seeds: nuts, almonds, pumpkin seeds, chia seeds.
7-Virgin olive oil, coconut oil and avocado oil.
8-Salt, pepper, spices, mustard
And as in the keto diet the important thing is the type of food consumed (mainly fat, and some protein) and not so much the total calories, it is not so necessary to have examples of ketogenic diets of 30 days, or 50 days, that They are rigid and make compliance difficult. You can combine these foods as you find most convenient or appetizing for your menu, but yes, keeping in mind to diversify enough during the days or weeks that take it into practice.
In the ketogenic diet, the following carbohydrate-rich foods should be limited:
1-Fruits: contain sugars, in the form of fructose, which is a carbohydrate.
2-Those who have more and should avoid: date, fig, grape, mango, cherry, banana, tangerine and apple.
3-Those who have less and can ingest from time to time (from less carbohydrates to more): lemon, cranberry, raspberry, strawberry, watermelon, grapefruit and melon.
4-Bread, pasta, flour, rice.
5-Cereals: The ones that contain the most carbohydrates are puffed wheat, muesli, wheat bran, rice flakes, wheat and barley, Corn Flakes, and oat flakes.
7-Legumes (lentils, chickpeas, beans, peas, beans, beans, beans)
8-Sweets and cakes, pastries.
9-Soft drinks, sugary drinks and juices.
10-Processed foods and prepared foods (often with high levels of unhealthy fats and carbohydrates)
Benefits of the ketogenic diet.
Lose weight - Lose weight
It is not necessary to count calories, and it is much more effective to lose weight this low carb diet than low fat diets.
Many people who follow this type of weight loss diet lose more than twice as many pounds as those who only follow a low-calorie diet. And it allows them to eat and maintain a healthy weight.
It is faster to lose weight than those other diets based on eating foods rich in protein and low fat.