Ketogenic diet basic concepts - ketogenic nutrition

The ketogenic diet, also known as the keto diet, has gained popularity in recent years due to its effectiveness in weight loss and metabolic health benefits. Below, we explain the basics of this diet so you can understand how it works and implement it properly.

What is the Ketogenic Diet?

The ketogenic diet is characterized by a low carbohydrate intake and a high fat intake, which allows the body to enter a state of ketosis. In ketosis, the body begins to burn fat efficiently to produce energy, transforming fat into ketones, which the liver converts into energy for the brain and other bodily functions.

Benefits of the Ketogenic Diet:

1. Weight Loss: This diet promotes rapid weight loss by increasing fat burning and reducing appetite, being more effective than low-fat diets.

2. Improved Metabolic Health: Helps improve insulin sensitivity, increase HDL [good] cholesterol and reduce triglycerides.

3. Regulation of Blood Sugar Levels: By reducing carbohydrates, blood glucose levels are stabilized, which is beneficial for people with type 2 diabetes.

Allowed Foods:

• Meat and Fish: Beef, pork, chicken, turkey, salmon, tuna, trout, and shellfish.
• Eggs: Preferably organic.
• Low Carbohydrate Vegetables: Spinach, kale, broccoli, cauliflower, peppers, and asparagus.
• Nuts and Seeds: Include almonds, macadamia nuts, Brazil nuts, as well as chia seeds and flaxseeds.
• Healthy Fats: Olive oil, coconut oil, avocado, butter and ghee.

Foods to Avoid:

• High Carbohydrates: Bread, pasta, rice, cereals and baked goods.
• Tubers: Potatoes, sweet potatoes and carrots.
• Sugars and Sweets: Soft drinks, cakes, cookies and juices.
• Fruits High in Sugar: Bananas, grapes, mangoes and apples.
• Legumes: Beans, lentils and peas.

Cautions and Considerations:

While the ketogenic diet has multiple benefits, it is not suitable for everyone. It is recommended that you consult with a physician before starting it, especially if you have any pre-existing medical conditions such as diabetes or heart problems. Some side effects may include what is known as the "keto flu," which causes headaches, fatigue and nausea during the first few days of adaptation.