What is the Keto diet
The ketogenic or Keto diet is a method of weight loss that maximizes carbohydrates, replacing them with foods rich in healthy fats and proteins, to achieve a reaction of the organism called ketosis. Cetosis consists of the metabolic response of ketone bodies due to the lack of reserves, whose main source is glucose. The ketone bodies are chemical compounds (specifically acidic substances) that produce liver cells and are an emergency fuel from fat waste, they appear just when the body needs energy, but it does not get sugars to produce it. And how does it work The vegan or non -vegan ketogenic diet? Because in principle only carbohydrates are reduced to the maximum (less than 20 grams per day) and protein consumption (1.0-2.0 grams) and healthy fats are increased. In addition, it is usually accompanied with exercises, because this is more quickly accelerated metabolism, and, consequently, weight loss. Does this diet work? Yes, when it is done correctly, so there are many athletes who practice it and scientists who study their possible medical uses. However, this food strategy to lose weight and any other that uses the state of ketosis, have important restrictions on their use, which is why you must take it into account to avoid serious damage. The main warnings are the following:- It cannot be done for a long time.
– It is not suitable for any individual.
– You need medical control.
Food prohibited in the Keto diet
Perhaps now you are thinking how to start the Keto diet, because the first thing you should do is receive your doctors approval, you will surely previously merit some laboratory exams to know if your body can support it. Once the diet is approved, the doctor next to a nutritionist or a nutritionist, they must indicate because time you can practice it and some tips to do it correctly. To start with good foot you must follow a previous stage of adaptation, that is, slowly eliminate And progressive carbohydrates in your diet before completely submitting to this diet. As you know, restricted foods are almost all carbohydrates except for very specific exceptions, we detail them:- Cereals and starches. Avoid any of these products and their derivatives regardless of whether they contain gluten or not. It includes bread, bowling, flours, pasta, rice, corn, etc.
– Dietary foods without sugar. These products affect ketone levels in the body due to their high level of sugar, they are also very processed.
– Alcoholic drinks. These products have high carbohydrate content, so they add to our restricted food list.
– Fruits. They can only be consumed: berries, such as: strawberries, raspberries, blackberries and blueberries (although the latter moderately), the rest is restricted. Remember that in the vegetarian ketogenic diet you can only eat less than 20 grams of carbohydrates a day. In any case, if you prefer vegetables you can consume more of them and get more variety of nutrients.
– Meals with added sugars. Avoid cakes, juices, sweets, soda (soft drinks), ice cream, smoothies, juices, etc.
– Vegetables and tubers: they can consume all except sweet potatoes (sweet potatoes or sweet potatoes), potatoes (potatoes) and similar vegetables.
Allowed foods in the Keto diet
Now that you know what foods are prohibited, you just have to know what can be eaten in the Keto diet. As we have mentioned above, this diet is based on a menu composed mostly of fats and proteins, in this sense, the recommended intake would be approximately 1.0-2.0 grams of protein for each kilo of body weight for most people. If we compare that amount of proteins with the normal intake recommended to an average sedentary adult, calculated by 0.8 grams per kilogram of body weight, then there is a considerable increase thereof. These are the food allowed in the Keto diet:- Any type of meat.
– All fish, but especially the blue ones.
– Eggs (both the clear and the yolk).
– whole dairy, especially the most fatty (cured cheese, cream, cream, etc.).
– Plant creams and pates of nuts (tahina butter, peanuts, almonds, etc.)
– Whole or ground seed (we sely, chia, linen, pumpkin, sunflower, poppy, etc.).
– Vegetable oil (olive, rapeseed, sunflower, seeds, etc.).
– Cocoa and pure chocolate (without sugar).
– Avocado.
– Coco and products derived from it (flour, oil and milk).
– Nuts, preferably those with the highest fatty content.Weekly menu for Keto diet
If you plan to put this diet into practice, we propose a series of vegan and vegetarian Keto recipes, but first we recommend that you show it to a nutritionist or nutritionist, so this can make the adjustments that you consider necessary and adapt it better to your specific nutritional needs (If you are a sedentary person, an athlete, etc.), and consequently get better results. We attach an example of Keto diet: Monday- Vegetarian Keto Breakfast. Baked avocado with ham and cheese accompanied with an infusion without sugar or cafe oto.
– Midmorning. Sugar infusion and a handful of roasted pumpkin seeds.
– Lunch. Turkey to curry (only 120 grams of the bird and in the garrison eliminates corn).
– Afternoon snack. An infusion without sugar and a cloud bread smeared with peanut butter.
– Dinner. Cod tortilla (use only 2 eggs) and a sugarless infusion.
Tuesday- breakfast. Choose from a cod tortilla or a Keto cheese tortilla (remember all egg preparations that do not pass from 2 units).
– Midmorning. A handful of roasted or raw almonds.
– Lunch. Salmon with quinoa (use only 120 grams of protein).
– Afternoon snack. Cloud bread with avocado or pork pork drills.
– Dinner. Chicken or butter salmon keto accompanied with steamed broccoli with garlic.
Wednesday- Breakfast. Avocado and scallion omelette (use only 2 eggs) or mushroom tortilla.
– Midmorning. A handful of raw or roasted nuts with curry.
– Lunch. Avocados stuffed with chicken or baked fish with oil and lemon accompanied with broccoli with ham and cheese
– Afternoon snack. Light chocolate jelly (you can consume 1 or 2 portions) and a sugarless infusion.
– Dinner. Slip and egg mushrooms (use only 2 eggs) or shrimp skewers (only 120 grams of protein) accompanied by sauteed spinach with garlic.
Thursday- Breakfast. Healthy burritos and a sugar -free infusion.
– Midmorning. 1 slice of ham and 1 slice of enrolled cheese in one piece or pork pork drills.
– Lunch. Round chicken stuffed with vegetables (consume only 120 grams of protein) or tuna salad with a spoonful of mayonnaise.
– Afternoon snack. Greek yogurt without sugar with sunflower seeds (pipes) or celery sticks with guacamole.
– Dinner. Salmon and avocado tartar or chicken skewers (120 grams of protein) accompanied by avocado.
Friday- Breakfast. Healthy burritos or scrambled eggs with sausages and a sugar -free infusion.
– Midmorning. Keto garlic bread or a handful with almonds and a sugar -free infusion.
– Lunch. Baked chicken breast accompanied with quinoa salad. Option 2: Beef wire and green salad.
– Afternoon snack. Cloud bread with avocado pieces or two rolled cheese slices.
– Dinner. Tuna burgers accompanied with avocado pieces.
Saturday- breakfast. A cloudbread (Keto bread) accompanied with tomato and olive oil or barbecue tacos (120 grams of protein but without tortillas) and complements any of the two options with a sugar -free infusion
– Midmorning. A handful of nuts and a glass of sugar -free milk or low calorie gelatin (1 or 2 cups).
– Lunch. Sauteed meat with mushrooms or a canons salad with chicken.
– Afternoon snack. Light cheese flan or a handful of almonds. Any of the two alternatives accompany them with a sugar -free infusion.
– Dinner. Envy stuffed with salmon and avocado or beef fajitas with vegetables accompanied by 3 tablespoons of guacamole.
Sunday- breakfast. Spinach tortilla and goat cheese or vegetable tortilla, and to drink a sugar -free infusion.
– Midmorning. Greek yogurt bathed with sunflower seeds (pipes) or Keto or Bulletproof Coffee coffee.
– Lunch. Baked sardines (with parsley) accompanied by steamed broccoli with garlic or tomato and avocado tartar. Another option would be a grilled fish fillet accompanied by avocado salad and steamed broccoli.
– Afternoon snack. Chia and cocoa pudding or sugarless jelly (1 or 2 cups).
– Dinner. Kale sauteed with garlic and onion and smoked tofu or broccoli with ham and cheese.
Keto diet contraindications
When the organism presents some disorder or disease, we are forced to change eating and life habits to compensate or balance that condition. In those cases, the body has new needs to cover and no longer reacts in the same way as a healthy organism in certain situations. In that sense, a drastic change in our diet without due medical approval, can aggravate or complicate any existing medical condition. Now well, when we speak specifically of the Keto diet, due to its demands and the reaction that the organism requires for its Effectiveness, it is not recommended for certain people with diseases:- Metabolic diseases (for example, diabetes mellitus).
– Hormonal problems.
– Eating disorders (TCA)
– Liver -related disorders, kidney or pancreas.
Side effects of the Keto diet
Apart from the ketogenic diet to lose weight, there are other similar diets also based on the state of induced ketosis, through a drastic reduction in carbohydrates, including the paleolitic or paleoitic diet, the Atkins diet and the Dukan diet. In all cases, it is very important not to prolong the state of ketosis for a long time, as it can produce an important imbalance in the body. Why does this happen? Well, when ketosis reaches extreme levels, it becomes ketoacidosis, a state where the pH of our blood decreases, and, consequently, it is acidified causing collateral effects. That is why it seems important that you pay attention if you feel these symptoms, and, if you manifest any, do not hesitate to consult with your doctor:- Bad breath.
– Very dark urine.
– Strong sweat.
– Nausea.
– Dizziness.
– Crabres.
– Fatigue.
– Muscle weakness (caused by the loss of muscle mass).
– Headaches.
– Low mental performance.
– Under appetite.
– Insomnia.
– Nutrient deficit (loss of calcium).
– Increase in cholesterol.
– Cardiac problems (arrhythmias).
– Digestive problems (diarrhea or constipation).
– Discomfort in the kidneys.
And, if the doctor recommends not to follow this diet and you prefer to carry out another method, we present this article on the advice to lose weight without diet. We offer you all the keys to put them into practice!
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