Are you 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 menu with few carbohydrates, which makes the body a fat burning machine.
It has many direct benefits for fat loss, health and performance, and that is why it has become so popular among so many people worldwide.
Today you will discover how to base your diet on a ketogenic diet based on real foods. You will find everything you need so you can start to succeed with the ketogenic diet.
What does ketogenic mean?
So that you understand it easily and can quickly prepare your zero diet, this diet comes from the fact that the body produces small molecules of organic called “ketones.” It is an alternative fuel for the body, which is used when blood sugar (glucose) stores are low.
Ketones are generated when you ingest few carbohydrates (which quickly transforms into blood sugar) and only moderate amounts of protein are taken, as an excess of these could also become glucose.
Ketones are made of fat in the liver. They are used as fuel throughout the body, including the brain. The brain is one of the organs that has higher energy requirements throughout the body, but cannot extract it from fat. The brain only feeds on glucose … or ketones.
Through a ketogenic diet, your whole body extracts its energy from fat. That is: insulin levels drop and the body begins to burn fat like never before. It will not cost you anything to have a flat stomach with which you have been dreaming for so long!
A ketogenic diet facilitates access to your fat stores to burn them quickly.
This is great for those people who are interested in losing a few kilos, but it also involves 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 enter ketosis. The direct path to ketosis is fasting – which means not eating. The point is that 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.back to menu ↑
Ketogenic diet preventions
There are certain myths and risks related to a ketogenic diet menu that you are familiar with. Although the ketogenic diet is safe for most people, there are certain groups of people who need special consideration:
- If you take diabetes medications, such as insulin.
- If you take any medication for hypertension.
- If you are breastfeeding a baby.
What to eat during a ketogenic diet
This is a basic food menu that you can take on a ketogenic diet. These foods are ordered from least 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. Surely you need to keep your carbohydrate intake below 50 grams of net carbohydrates per day, ideally not exceeding 20 grams. The less carbohydrates, the more effective.
Counting carbohydrates at the beginning may be useful, but if you get stuck, it is best to look for foods and recipes that help you stay in ketosis without difficulty.back to menu ↑
Try to avoid …
These are some of the foods you should try to avoid in a keto diet, given the large amount of sugar and starch they contain:
- Cooked rice.
- Pasta (cooked).
- Juices and soft drinks.
- Candies and jelly beans.
Do you realize what it means? You need to avoid sugary foods as much as you can, especially starchy foods, such as bread, pasta, rice or potatoes.
Remember: foods must first be high in fat and moderate in protein.back to menu ↑
What to drink in a ketogenic diet?
Without a doubt: water is the star drink. However, you can also opt for coffee or tea too.
It is best not to contain sweeteners, especially try to avoid sugar. A little milk in your coffee or tea are also perfect combinations. A glass of wine from time to time is also possible.