All about the Ketogenic Diet also called (Keto Diet)
It is a low-carb, high-fat diet that offers many benefits for weight loss, health, and athletic performance.
What is the ketogenic diet?
In this complete guide, dietasynutricion.com offers you information to help you start with the ketogenic diet (also called the keto diet) in the simplest way.
In fact, around 20 studies show that this type of diet can help you lose weight and improve health.
By greatly reducing the intake of carbohydrates in the body and replacing them with healthy fats, the body enters a metabolic state called ketosis.
When we eat less than 50 grams of carbohydrates per day, the body enters the state of ketosis, a state that provides multiple benefits to the body, such as: reducing the level of sugar and insulin in the blood and reducing body fat.
What is the Ketogenic diet?
There are several versions of keto diets:
- Standard Ketogenic Diet – Very low carbohydrates, moderate protein, and lots of healthy fats. It is generally a diet that contains 75% fat, 20% protein, and 5% carbohydrates.
- Cyclical Ketogenic Diet – Based on alternating between high carb and keto periods, typically 5 keto days and 2 high carb days.
- Targeted Keto Diet: You stick to a standard keto diet, but only add carbs when you go to workouts.
- High Protein Ketogenic Diet – Similar to the standard keto diet, we just add more protein. The distribution changes to 60% fat, 35% protein, 5% carbohydrates.
Cyclical and targeted diets are used primarily by athletes and bodybuilders, but the standard diet is the one that most studies have been done on.
Ketogenic diet phases to lose weight
This ketogenic diet has only two phases:
Keto diet, phase 1: attack
In the first phase of attack, you should eat at least 4 times a day, so you will replace the 3 main meals with 4, preferably at 8 o’clock in the morning, 11:30, 15:00 and 18:30. Also, you will eat 500 fewer calories than you will in the maintenance phase, because now you need to force your body to burn as much as possible.
In general, an intake of approximately 1,500 calories is recommended for women and 2,000 for men. The attack phase lasts a maximum of two weeks.
Keto diet, phase 2: maintenance
In phase two, maintenance, you will keep to 4 meals a day, but will increase the number of calories: 2,000 for women and 2,500 for men.
You can add 1-2 slices of whole wheat bread a week, but all other rules on the menu remain unchanged. This stage lasts as long as it takes you to reach your desired weight, but no longer than a month.
What foods are allowed on the ketogenic diet?
- Meat: red meat, ham, bacon, chicken and turkey, veal, sheep.
- Fatty fish: salmon, trout, tuna and mackerel.
- Dairy: milk, butter, Greek yogurt, raw cheese (sour cream, moldy cheese, or mozzarella).
- Seeds and nuts: hazelnuts, almonds, walnuts, cashews, macadamia, pistachios, flax and sunflower seeds, pumpkin seeds, apricot kernels and sesame seeds, chia seeds
- Healthy oils: whole extra virgin olive oil, coconut oil and avocado oil or fresh guacamole.
- Low carb vegetables: most green vegetables, broccoli, cauliflower, spinach, green beans, kale, bell peppers, cucumber, tomato, carrot, onion, garlic, zucchini, eggplant, lettuce, radish, celery
What foods to reduce or eliminate on the ketogenic diet?
- Sugar: juices, fruit juices, smoothies, cakes, ice cream, sweets
- Starchy cereals: products made from wheat, bread, rice, pasta and cereals
- Fruits: all fruits, except small portions of berries
- Beans or berry vegetables: peas, kidney beans, lentils, chickpeas
- Vegetables and roots: potatoes, sweet potatoes, carrots, parsley
- Low-fat or diet products: They are highly processed and often high in carbohydrates.
- Some spices or sauces – often contain sugar and unhealthy fats
- Unhealthy Fats: Limit Your Intake of Processed Vegetable Oils
- Alcohol – Due to the carbohydrate content, many alcoholic beverages can bring you out of ketosis.
Healthy Breakfast Recipes – Keto Diet (here)
What is ketosis and how does it work?
Ketosis is a physiological state in which the body uses fat for energy.
Ketosis or the burning of fat for fuel occurs when glucose in the diet is restricted, usually to less than 20 g of carbohydrates per day.
In addition, during periods of fasting (when no food is consumed), the state of ketosis sets in, the body begins to burn stored fats in the body, that is, to use reserve energy.
The idea behind this diet is that, in this way, your body will get used to the fact that fat is the most important fuel, which you must consume in its entirety, rather than deposit.
The state of ketosis brings more health benefits, but we cannot deprive ourselves for a longer period of time, to continue burning fat.
For this reason, the keto diet can be a method by which the state of ketosis is installed and the body continues to burn fat longer. During this time, however, the body consumes food and therefore ensures its energy and nutrient needs.
Read more about Ketosis:
What are the benefits of the keto diet ?
Helps you lose weight. Because the body is transformed into a fat burning machine, you will lose weight more easily, but without starving yourself.
This diet can help cure type 2 diabetes, but we recommend that you consult with your doctor.
The keto diet is recommended when we want to lose weight and tone up, having the great advantage that you will not feel hungry, unlike other weight loss diets.
It can help in the treatment of depression, migraines, but also cancer, Alzheimer’s and Parkinson’s disease. It was first used to treat epilepsy in children.
It increases the level of good cholesterol and reduces the risk of heart problems if healthy sources of fat are consumed.
It increases the ability to concentrate. This happens after the period when the body adjusts to the new diet (a few days, a week).
It gives you energy and stamina when doing sports
People who used a keto diet lost 2 times more weight than those who used a diet with low fat and calories, also improved triglyceride and cholesterol levels.
Side Effects and How to Treat Them
In the first week, you may encounter these problems:
Also, while dieting, you may have bad breath, cramps, constipation, palpitations, cold symptoms.
- The effect is called keto flu, and it usually ends within a few days.
- Keto-flu includes low energy and mental function, increased hunger, sleep problems, nausea, digestive upset, and decreased physical function.
To minimize this effect, you can try a normal low-carb diet in the first few weeks. This can teach your body to burn more fat, until it gets used to the complete elimination of carbohydrates.
A ketogenic diet can also change the balance of water and minerals in the body.
For minerals, try taking 3,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium per day to minimize side effects.
In the beginning, it is important to eat until you are full and to avoid cutting too many calories.
People taking medications for diabetes or hypertension, but also lactating women, should not follow this diet.
Before starting any diet, consult your GP.