In theory, to lose weight you only have to burn more calories than you eat, although, in practice, it is not so simple. This is why many people continue to turn to dangerous miracle diets looking for unreal magic solutions. Luckily, there are diets that we can follow as a starting point to lose weight , and the keto diet can be one of them.
The keto or keto diet seeks to create ketone bodies that stimulate fat burning through extreme carbohydrate reduction. This is what is known as entering ketosis: when the body runs out of energy and uses fat reserves as fuel. Therefore, it is a diet based on the intake of fats and also of proteins, avoiding as much as possible simple or complex carbohydrates.
What is the keto diet, who can follow it and 41 recipes that adapt to it
We have always been told that energy is obtained from cereals, tubers and derivatives, the most traditional source of carbohydrates and that the old-fashioned food pyramid still remains at its base, despite the fact that many experts demand an update more in line with the Harvard dish .
Legumes, fruits and vegetables are also a source of carbohydrates in different proportions, without forgetting all forms of sugar and honey. With the exception of the latter, carbohydrate-rich foods are often part of a balanced and healthy diet, so it may come as a shock that they are “banned” on a keto diet.
Although they have become fashionable diets low – carb or low – carb, weight loss both to define muscles or be healthier, these foods for themselves or fatten nor unwholesome . It is the quality and general context of diet and lifestyle that defines a healthy diet that can facilitate weight loss.
Precautions before losing weight with a ketogenic diet
It must be remembered that this diet seeks to force a very specific state of the organism in which it enters a kind of exceptional situation . By not receiving the usual energy it needs, emergency reserves are used, and it does not accumulate new fuel.
Ketosis also has risks and possible negative effects
Submitting the body to such an extreme state can be a very radical shock at first, which can be difficult to get used to. Furthermore, it is not without risks and possible negative side effects, such as bad breath, difficulty concentrating, a drop in sports performance, dehydration and / or constipation, or, in rare cases, ketoacidosis with nausea, vomiting and fainting.
It is a diet not recommended for people with metabolic diseases such as diabetes mellitus or hormonal problems, eating disorders (TCA) or related to the liver, kidney or pancreas, among others. It is always advisable to go to a professional who guides and advises us based on our specific needs to avoid health risks and achieve our objectives safely.
It is not an adequate diet to follow in the long term, much less without supervision, since serious nutritional deficiencies can be created in the body, such as vitamins, minerals and fiber.
Why the keto diet helps you lose weight
Given the above, it is easy to answer this question: we force the body to burn fat to obtain the fuel it needs. This translates into logical weight loss , also promoting muscle definition, where appropriate.
As our Vitonic colleagues delve here , the energy obtained through this system is not very efficient, so more fat is burned for more energy; This circumstance also favors weight loss.
Fat loss is promoted and promotes satiety
Furthermore, since we do not ingest “fuel” too much, we do not run the risk of accumulating this excess energy in the form of reserves. That is: new fat does not accumulate. By reducing the consumption of carbohydrates to a minimum, hypercaloric intake due to excess carbohydrates is also avoided . By prioritizing fats and certain proteins, the body is forced to burn them constantly.
To all this is added the scientific evidence that this eating pattern favors greater satiety . Meals are better controlled, avoiding peaks of hunger and the risk of binging or overeating.