Looking for a fast and safe way to lose fat and have you heard of the ketogenic diet? What is it and what are the benefits and risks of a ketogenic menu? How to start a ketogenic diet and what foods should you include in your daily diet to follow it effectively?
A keto or ketogenic diet is based on a low carbohydrate menu, which turns the body into a fat burning machine.
It has many direct benefits for fat loss, health and performance, which is why it has become so popular with so many people around the world.
Today you will discover how to base your diet on a ketogenic diet based on real foods. You will find everything you need so that you can start to be successful with the ketogenic diet now.
What does ketogenic mean?
So that you understand it easily and you can quickly work out your zero diet, this diet comes from the fact that the body produces small organic molecules called "ketones." It is an alternative fuel for the body, used when blood sugar (glucose) stores are low.
Ketones are generated when you eat low carbohydrates (which are quickly converted to blood sugar) and only moderate amounts of protein are taken in, since too much of this could also be converted to glucose.
Ketones are made from fat in the liver. They are used as fuel throughout the body, including the brain. The brain is one of the organs with the highest energy requirements in the entire body, but it cannot extract energy from fat. The brain only feeds on glucose ... or ketones.
Using a ketogenic diet, your entire body draws its energy from fat. In other words, insulin levels drop and the body begins to burn fat like never before. It won't cost you anything anymore have the flat stomach you've been dreaming of for so long!
A ketogenic diet makes it easy to access your fat stores to burn them quickly.
This is great for those who are interested in losing a few pounds, but it also has many other benefits, such as being less hungry or having a continuous supply of energy, which will keep your attention 100 % active.
When the human body produces ketones, it is said to go into ketosis. The direct path to ketosis is fasting - which means not eating. The point is, no one can fast forever.
On the other hand, a ketogenic diet can be maintained indefinitely to enter ketosis. It has more benefits than fasting, but without having to stop eating.
Ketogenic diet preventions
There are certain myths and risks related to a ketogenic diet menu that you are aware of. Although the ketogenic diet is safe for most people, there are certain groups of people who need special consideration:
- If you take medication for diabetes, such as insulin.
- If you take any medication for hypertension.
- If you are breastfeeding a baby.
What to eat on a ketogenic diet
This is a basic menu of foods that you can eat on a ketogenic diet. These foods are ordered from lowest to highest number of carbohydrates:
- Natural fats (oil, butter, cheese ...)
- Meat, fish and seafood.
- Fruits and vegetables that grow underground.
The most important thing to achieve ketosis is to avoid carbohydrates as much as possible. You probably need to keep your carbohydrate intake below 50 grams of net carbohydrates per day, ideally not to exceed 20 grams. The fewer carbohydrates, the more effective.
Counting carbs up front can be helpful, but if you're stuck, it's best to find foods and recipes that help you stay in ketosis without difficulty.
Try to avoid ...
These are some of the foods you should try to avoid on a keto diet, given the large amount of sugar and starch they contain:
- Cooked rice.
- Pasta (cooked).
- Juices and soft drinks.
- Candies and gummies.
Do you realize what it means? You need to avoid sugary foods as much as possible, especially starchy foods like bread, pasta, rice, or potatoes.
Remember: food should be high in fat and moderate in protein first.
What to drink on a ketogenic diet?
Without a doubt: water is the star drink. However, you can also opt for coffee or tea as well.
The best thing is that they do not contain sweeteners, especially try to avoid sugar. A little milk in your coffee or your tea are also perfect combinations. A glass of wine from time to time is also possible.