What is ketogenic nutrition guide - ketogenic nutrition

Ketogenic nutrition, commonly known as keto diet, is a dietary regimen characterized by a very low carbohydrate intake, a moderate amount of protein and a high fat intake. This type of diet aims to induce a metabolic state in the body called ketosis, in which fat is burned for energy instead of carbohydrates.

How Does the Ketogenic Diet Work?

Ketosis is achieved when carbohydrate intake is significantly reduced, usually to less than 50 grams per day. In doing so, the body depletes its glycogen stores and begins to use stored fats, producing molecules called ketones that serve as a source of energy for the brain and other organs.

Benefits of the Ketogenic Diet:

1. Weight Loss: The ketogenic diet can be effective for weight loss because it helps reduce appetite and increases fat burning. Studies have shown that it can lead to significant weight loss compared to low-fat diets.

2. Improved Metabolic Health: Ketosis can improve several indicators of metabolic health, such as insulin resistance, high blood pressure, and elevated cholesterol and triglyceride levels.

3. Blood Sugar Reduction: This type of diet can be particularly beneficial for people with type 2 diabetes, as it can help reduce blood sugar levels and the need for medication.

What to Eat on a Ketogenic Diet:

• Allowed Foods:

  • Protein: Meat, fish, eggs and poultry.
  • Healthy Fats: Avocado, coconut oil, olive oil, nuts and seeds.
  • Low Carbohydrate Vegetables: Spinach, broccoli, cauliflower, cucumber and zucchini.

• Foods to Avoid:

  • High Carbohydrates: Bread, pasta, rice, potatoes, corn.
  • Fruits: Most fruits should be avoided, except small portions of berries.
  • Legumes and Grains: Beans, lentils, oats and other grains should be eliminated.

Considerations and Precautions:

Although the ketogenic diet may offer several benefits, it is not suitable for everyone. People with certain medical conditions, such as those taking medication for diabetes or blood pressure, should consult a physician before starting. In addition, some people may experience temporary side effects, known as "keto flu," including headaches, fatigue and nausea during the first few days of the diet.