The ketogenic diet allows foods rich in saturated fat such as fatty cuts of meat and processed meats
The main objective with which the diet was created was not initially to lose weight , it has been used for centuries to treat specific medical conditions. According to the Harvard School of Public Health, it was initially used to control diabetes, in 1920 the ketogenic diet was introduced as an effective treatment for epilepsy in children in whom the medication was not effective.
The keto diet has also been tested and used in closely controlled settings for cancer , polycystic ovary syndrome, and Alzheimer’s disease .
Unlike other low-carbohydrate diets, such as Paleo, South Beach, and Dukan, which are high in protein but moderate in fat, the keto diet is distinguished by its exceptionally high fat content , albeit with moderate protein intake.
Ketogenic diets can cause reductions in blood sugar and insulin levels and are therefore beneficial to health from that point.
How to lose weight with the keto diet
By not getting enough glucose, instead of using carbohydrates for energy , the body burns an alternative fuel called ketones from stored fat, and in doing so enters a state called ketosis .
Various studies have found people on a ketogenic diet lost 2.2 times more weight than those on a low-fat, calorie-restricted diet.
It has also been recognized that the keto diet improves glycemic control and favors the reduction or elimination of medications in volunteers with type 2 diabetes.
Ketogenic diet versions
- Standard Ketogenic Diet (SKD): This is a very low carbohydrate, moderate protein, and high fat diet. It typically contains 75% fat, 20% protein, and just 5% carbohydrates.
- Cyclic Ketogenic Diet (CKD): This diet involves feedback periods with higher carbohydrate content, such as 5 ketogenic days followed by 2 days with high carbohydrate content.
- Targeted Ketogenic Diet (TKD): This diet allows you to add carbohydrates around workouts.
- High Protein Ketogenic Diet – Similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbohydrates.
Most keto plans allow foods rich in saturated fat , such as fatty cuts of meat , processed meats , butter and butter, as well as sources of unsaturated fat, such as nuts, seeds, avocados, vegetable oils, and oily fish.
Food to eat
According to Healthline, you should base most of your meals on these foods:
- Meat : red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish : such as salmon, trout, tuna, and mackerel.
- Eggs : Look for whole grass or omega-3 eggs.
- Butter and cream
- Cheese : Raw cheese (cheddar, goat, cream, blue, or mozzarella).
- Nuts and seeds : almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils : mainly extra virgin olive oil, coconut oil and avocado oil.
- Avocados : whole avocados or freshly made guacamole.
- Low Carb Vegetables – Most green vegetables, tomatoes, onions, peppers, etc.
- Condiments : You can use salt, pepper, and various healthy herbs and spices.
Foods to avoid
- Sugary foods : soft drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
- Grains or starches : products based on wheat, rice, pasta, cereals, etc.
- Fruit : All fruit, except small portions of berries such as strawberries.
- Beans or legumes: peas, beans, lentils, chickpeas, etc.
- Tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low fat or dietary products – These are highly processed and often high in carbohydrates.
- Some seasonings or sauces : They often contain sugar and unhealthy fats.
- Unhealthy fats : Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol : Due to its carbohydrate content, it can drive you out of ketosis.
- Sugar-free diet foods : They are often rich in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
When starting with the diet
At first there may be some side effects known as keto flu: low energy, increased hunger, sleep problems, nausea, digestive discomfort, and decreased exercise performance.
Get used to your body little by little until you completely eliminate carbohydrates. Reduce your consumption during the first weeks, do not completely withdraw them from the beginning,
A keto diet can also change your body’s water and mineral balance, so adding extra salt to your meals or taking mineral supplements can help.
At the beginning of the diet, it is important to eat until full and avoid restricting calories too much.