Keto diet for beginners: main bases
The keto or ketogenic diet is one that induces the production of ketone bodies, a process called ketosis . To achieve this, it is key to reduce to the maximum the main source of energy of the body, that is, carbohydrates. This is the only premise to follow but although it seems simple it may not be so much in practice, for this reason, we show you the basics of the keto or ketogenic diet for beginners .
Foods to reduce in keto diet:
those with the highest source of carbohydrates
Carbohydrates are the body's major source of energy, that is, the main suppliers of glucose. If we reduce them, the body begins to burn fat and produce ketone bodies and this is the reason why the keto diet is so effective when losing weight .
So, the key to following a keto diet is to reduce the main sources of carbohydrates , that is, avoid sugar, cereals, legumes and derivatives and also, a large part of fruits and vegetables .
The hydrates should be limited to 10% of daily calories or less , and because many foods are source of this nutrient, we must base our diet on foods rich in protein and healthy fats .
That is, we will not be able to ingest any type of sugar, syrup, honey or similar , sweets are not allowed or other sources of added sugars . But we must also avoid cereals and derivatives (rice, pasta, noodles, quinoa , amaranth , oats and everything that contains it), legumes (of all kinds, dried or preserved), fruits and vegetables in general.
The only vegetable options that are allowed in a paleo diet are avocados in which fats, olives, nuts and seeds predominate , but even so, it is necessary to monitor the quantities because in large proportions and depending on the person we can break the state of ketosis .
Base your diet on foods with quality protein and fat
The energy must be obtained basically from proteins and fats, but not just any option is recommended but we will try to prioritize as protein sources those that are lean or nutritious such as fresh red and white meats, fish of all kinds, eggs and dairy without added sugars .
Among the sources of fat, we will choose foods rich in unsaturated fatty acids such as vegetable oils, nuts in all their variants, seeds, olives, capers or avocado that, although it has a minimum of hydrates, is above all fat accompanied by good nutrients .
These foods and their combinations can be eaten in unlimited quantities , because with their consumption we will obtain great satiety and we will replace the main sources of hydrates .
Thus, instead of whole wheat bread for breakfast or oatmeal, we should opt for an omelette based on eggs and cheese, or avocado and natural yogurt without sugar, among other options .
Always better with professional help
The ketosis process requires some control, that is why it is not recommended to carry out this diet for an unlimited time , because in addition, some side effects may appear .
For this, it is always advisable to have the help of a health professional to carry it out.
On the other hand, a specialist can favor the maintenance of the ketosis process , which can be easily broken by the ingestion of a fruit in a sedentary person or of many more carbohydrates in a physically active person.
That is, the ketosis process is achieved and maintained differently depending on the person , therefore, professional advice can be very valuable to carry the keto diet نظام الكيتو .
Recipes to get started on the keto diet
When starting a ketogenic diet it can be very complex to solve breakfasts or snacks, as well as side dishes if we are used to eating fruits and vegetables, or various cereals.
So, to get started, the following recipes can be very useful :
- Keto bread or clud bread : it is the star recipe for those who usually consume biscuits or breads and now, with the keto diet, its consumption is not allowed.
- Almond and peanut butter : these are simple preparations that will serve to replace jams, jellies or other spreading options .
Lose weight by eating fat: the Keto diet, its dangers and benefits
Eat meat and butter: the dream of many is the foundation of the ketogenic diet, or Keto diet, to lose pounds quickly. But how does it work compared to other types of diets, and what are its risks?
The ketogenic diet was first used in 1924 to help reduce seizures, and later, in the 1970s, it became popular as a method of rapid weight loss. The "Keto" diet, as it is also known, is based on a diet low in carbohydrates and high in fat, and is similar to the Atkins diet and all those that reduce the consumption of carbohydrates. But is it safe for health?
According to Sarah Hamdan, a nutritionist in New York, this diet is not recommended for weight loss: "The priority in a diet is long-term efficacy and safety," he says. And on the ketogenic diet, that, according to current scientific studies, is not yet guaranteed.
What is the ketogenic diet?
A ketogenic diet is low in carbohydrates, that is, low in flours, starches and vegetable carbohydrates, which are later transformed into glucose, and rich in fat. It's that simple: instead of taking energy from glucose, the body takes it from fat.
Our body uses glucose to produce caloric energy. When blood sugar drops, when consuming it, for example, doing sports, fasting or when we starve, the body alternates the source of energy and the intake of fats deposited in different parts of our body.
If we starve for a long time, the ketogenic diet puts the body in a so-called "ketosis state", that is, it consumes fat. The name comes from the "ketone bodies", components derived from fats and important for survival, since they are put into operation if there is an absence of sugars.
If you limit your sugar intake extremely, you force the body to use up all of the glycogen, a stage of glucose, stored in the liver. And when glucose runs out, the body switches "fuel" and begins to burn fat, entering, after a certain period, into a state of ketosis, which can take between two and four days.
Different types of diet
The standard ketogenic diet is the most common. Limit the amount of carbohydrates that should be consumed to about 50 grams per day. That represents 10% of the total calories that should be consumed per day. The rest is divided between 20% protein and 70% fat. Yes, as you read: 70% fat.
There are other variants of ketogenic diets that are more restrictive. For example, there are some "Keto" diets in which carbohydrates are limited to only 2% of the daily food intake; proteins, at 8%, and the rest is 90% fat.
In general, in the diet of an adult, the consumption of 225 to 323 grams of carbohydrates per day is considered healthy. That's 45% to 60% of your daily calorie intake. There you see the difference. To give an example: a small banana has approximately 24 grams of carbohydrates, and a cup of boiled rice, 45 grams.
If one exceeds the allowable amount of carbohydrates, the state of ketosis is lost, and the body returns to burning glucose instead of fat, thus interrupting the effect of the ketogenic diet.
What are the risks and benefits of the Keto diet?
The ketogenic diet has been shown to be effective for weight loss by monitoring blood glucose in patients, and to lower blood pressure and triglycerides, a certain type of fat. But it is not known if the weight loss is directly due to ketosis or if it is a result of reduced sugar and calorie intake. Or the high levels of protein on the standard ketogenic diet, which makes us feel satisfied.
When the body goes into ketosis, that is, taking energy from fat instead of glucose, it can cause flu-like symptoms, the so-called "keto flu," such as headaches, nausea and fatigue. The "keto flu" is harmless to most people, and symptoms usually pass within two weeks. Other side effects can be bad breath and muscle cramps. Constipation is another side effect, because it is a diet low in fiber, contained in cereals, fruits and vegetables. Additionally, stopping fruits and vegetables can lead to vitamin and mineral deficiencies.