The keto diet or also called ketogenic refers to increasing the consumption of fats and reducing the consumption of carbohydrates to lose weight.
The results show that it does work, but this diet should not be followed for long. This is because it is so unbalanced that it produces a deficit of vitamins and minerals. Here are ten facts to keep in mind before starting the keto diet.
Contents
What you should know about the keto diet
#1 The operation
How the keto diet works is something special, since by reducing carbohydrate consumption, the main energy of the cells disappears, forcing the metabolism to choose fats to provide energy to the cells.
By using fats, ketone compounds are generated, an alternative energy source for cells.
#2 The process to burn fat
By reducing carbohydrate intake, the liver uses fat from adipose tissue to generate ketone compounds. In this way, the energy would be coming from the waste of body fat.
#3 The meaning of «entering ketosis»
Entering ketosis occurs when there is already a large presence of ketone compounds in the blood. It is a natural process that your body already knows and uses when you fast or when you reduce carbohydrates.
#4 Reasons for not maintaining this diet for a long time
This diet does not cause any problems for your health at first, but if you maintain it for a long time, you will not only have a deficiency of vitamins and minerals, but you will also present ketoacidosis, which is a decrease in the pH of the blood and a condition of oxygen transport.
On the other hand, it can also cause constipation, bad breath or irritability.
#5 Do not follow this diet if…
You suffer from kidney or liver disease or have eating disorders.
#6 It is recommended for you if…
You want to treat conditions like refractory epilepsy or metabolic disorders. In these cases, the ketogenic diet should be guided by a health professional as part of a treatment for these specific diseases.
It is also a recommended diet if you are stuck in your weight loss, but only for two weeks and a maximum of one month.
Once you get out of your plateau, it is best to start adopting better eating habits. Still, it is important that you consult with a nutritionist in order to protect your health.
#7 Foods that enhance the keto diet
Here, fats star in the diet. The foods that are consumed are of animal origin, such as meat, fish, eggs, shellfish, whole milk and cheese.
Likewise, high-fat vegetables prevail, such as olive oil, nuts and sesame butter. With these foods, you are also consuming a moderate level of protein. Among those allowed are also broccoli, cabbage and pure chocolate.
Although we are talking about fats, they should be heart healthy, so avoid cold cuts, bacon and other saturated fats.
#8 Foods that are eliminated in this diet
The consumption of any type of cereal, with or without gluten, is eliminated. Legumes (peas, beans, lima beans, chickpeas, beans, etc.), most fruits, olives, blueberries, most vegetables, potatoes, sweets and alcohol are also eliminated.
#9 A diet that reduces appetite
The keto diet is paradoxical, since the idea is to eliminate body fat by consuming a higher level of fat. However, that same structure is what makes it so satiating, because ketone compounds in your blood tend to decrease appetite.
#10 An example of what you would eat in one day
Breakfast: Coffee in water and without sugar. Scrambled eggs, some avocado, or smoked salmon.
Mid-morning: Greek yogurt with grated coconut.
Lunch: Chicken wok with nut cream, these creams are rich in quality fats and proteins.
