Much has been heard about how dangerous it can be to follow a strict diet. So many specialists recommend controlling the diet and maintaining an exercise routine. But there are some diets, which can be classified as “adequate” if they know how to carry. This is the case of the ketogenic diet; a regimen that forces the liver to generate ketones, which will then be used as an energy source.
This regimen is based on consuming natural fats, which are obtained by means of proteins that help the liver reach a state of ideal ketosis. In this way, the intake of carbohydrates is limited to represent 5% of the total calories consumed.
How does the ketogenic diet help to lose weight?
This diet is based on a process that occurs in the body. Ketosis is a process that occurs when there is little blood glucose in the body. In this way, it is used as a kind of alternative fuel for the body to have energy.
This process occurs in the liver releasing ketones from fat. But this is not the reason why you start to implement a ketogenic diet. Basically, you have to go to the basic process that occurs when you eat carbohydrates.
As is already common knowledge, carbohydrates are the main source to produce glucose; which subsequently, will be used as energy. With glucose, the body also produces insulin, which helps metabolize blood sugar.
Subsequently, the body usually stores fat, since it uses glucose as energy. As more carbohydrates are consumed, more sugar will be in the blood. It is a basic formula. For this reason, when the consumption of these hydrates is reduced, the body is forced to use fats as its main source of energy. It is here, when the ketogenic diet comes into play.
What are the benefits of controlling carbohydrate intake?
One of the most important benefits of the ketogenic diet is that it helps the body lose weight, while helping to control metabolic diseases. Several studies have endorsed these results; In the United Kingdom, a group of specialists determined that people who follow this type of diet lost weight twice as fast as those who followed a diet for people with diabetes.
Thanks to the process of ketosis, the body becomes its own machine that burns the fats stored.
On the other hand, it also manages to control blood sugar; since it is a natural form, it will lower the levels of glucose. So, it becomes a perfect alternative to help prevent diseases such as diabetes.
When it comes to the mental level, the ketogenic diet helps improve concentration. This is because ketones also function as fuel for the brain. Therefore, if you follow this mode of feeding, it is recommended to eat fatty acids that are healthy, since they have a greater impact on the brain.
In view of the above, it is not surprising, that it also increases the energy that you have to perform the multiple daily activities. By consuming healthy fats, you get more energy when you are burned. In addition, they provide a feeling of fullness.
What can you eat?
The first thing to keep in mind is that the fresher the food, the more the body will help to enter ketosis. In addition, it will be known for sure what it contains, since they will not be packaged or packaged foods.
Starting with proteins, you can consume any type of meat; whether they are red or white. Salmon and sardine would enter this group. On the other hand, beef and pork, enter perfectly in this group.
As for other sources of fats, you can opt for coconut oil and olive oil, as they help to promote the process of ketosis in the liver. Also on the list are foods like butter, avocado and nuts. In the latter, you can choose almonds, walnuts, flax seeds or pumpkins, among others.
On the side of vegetables, you can choose all those that are green; although you can also include tomatoes, onions and peppers.
So, what should we avoid?
It is important to remove foods containing a high glycemic index from the diet. Likewise, you should avoid consuming soft drinks, cakes or industrial sweets. Some examples of this type of food are bread, potatoes, rice, pasta and even bananas.
It is recommended that, in case of consuming this type of food, they do not represent more than 5% of the total calories consumed. The less carbohydrates, the better.
Two recipes to implement
For a very nutritious breakfast, you can start with an Omelet Caprese. For the same one will only be needed:
- 6 eggs
- 2 teaspoons of olive oil
- 100 gr of Cherry tomatoes
- 10 gr of fresh basil
- 150 gr of mozzarella cheese
To start, beat the eggs in a bowl, adding salt and pepper. At the end add the basil and beat to integrate. Then cherry tomatoes are cut into small slices, just like cheese.
Now he starts to heat the pan and puts the tomatoes. After a few minutes add the mixture of eggs and basil. When this medium is cooked, add the cheese and finish cooking. It is best to eat fresh from the fire to taste all the flavors.
But if you are not willing to give up the bread yet, you can always prepare a “keto” version. For this, you will need:
- 300 gr ground almonds
- 5 teaspoons of powder psyllium husks
- 2 tablespoons of baking powder
- Sea salt
- 2 tablespoons of apple cider vinegar
- 225 ml of boiling water
- 3 egg whites
- Sesame seeds (optional)
First you have to preheat the oven to 175 ° C. Then mix the dry ingredients and set aside to use them later. To the hot water, the vinegar and the whites are added, mixing them with the dry ingredients. It should be stirred slowly for about 30 seconds; leaving a consistency similar to pasta.
With wet hands, 4 or 8 pieces of dough are taken, and the bread is armed in a round or elongated form. It is placed in a greased tray and taken to the oven for 50 or 60 minutes. The cooking time will depend on the size of the bread.
In this way, you can have a delicious bread at home and continue with the ketogenic diet. Of course, it is best to visit a specialist doctor to be a guide in the process of moving from a normal diet to a “keto”. This is of the utmost importance, since it will also set up the food plan that should be followed.
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