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 minimize the body’s main source of energy, 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 bases of the keto or ketogenic diet for beginners .
Foods to reduce: those with the highest source of carbohydrates
Carbohydrates are the body’s greatest source of energy, that is, the main providers 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 it comes to losing weight .
So, the key to 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 .
Increase protein and lower carbohydrates to lose weight: this is how protein diets work
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 to say, we will not be able to ingest any type of sugar, syrup, honey or the like , sweets are also not admitted 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 the diet on foods with quality proteins and fats
Energy must be obtained basically from proteins and fats, but not any option is recommended, but we will try to prioritize lean or nutritious sources of protein such as fresh red and white meats, fish of all kinds, eggs and dairy without added sugars .
Among the sources of fats we will opt for foods rich in unsaturated fatty acids such as vegetable oils, nuts in all its variants, seeds, olives, capers or avocado, which although it has a minimum of carbohydrates, is primarily fat accompanied by good nutrients .
These foods and combinations of them can be ingested in unlimited quantities , because with their consumption we will obtain great satiety and we will replace the main sources of carbohydrates .
Thus, instead of whole wheat bread for breakfast or oatmeal, we should opt for an omelette based on egg 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 promote the maintenance of the ketosis process , which can be easily broken by eating a fruit in a sedentary person or many more carbohydrates in a physically active person.
In other words, the ketosis process is reached and preserved differently depending on the person , therefore, professional advice can be very valuable in bringing the keto diet .
Recipes to start 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 cookies or breads and now, with the keto diet its consumption is not supported.
- Almond and peanut butter : these are simple preparations that will serve to replace jams, jellies or other spreading options .
- Fluffy omelette : it is another option for breakfast or snack and it is easily done.
- Toasted pumpkin seeds snack : if you regularly consumed fruits between meals, now you should avoid them and instead, this is a healthy snack and suitable for keto diet.
- Creamy chocolate and avocado : for lovers of sweet dishes, the keto diet can be extremely complex to carry out, so we leave this dessert option in which we must avoid honey and syrup as well as decoration fruits.
- Cheesecakes : another sweet option for dessert or for a breakfast and snack . We recommend limiting the intake of fresh fruits with it as it is an ideal protein preparation for the keto diet.