The keto diet is criticized by many nutritionists because, paradoxically, you force your body to become a calorie-burning machine through the intake of fats!
How does the ketogenic diet work?
It was discovered in 1921 by endocrinologist Henry Rawle Geyelin. It seems out of logic, but it is true. The Keto Diet (from the English word ketogenic), is a very low carb diet that literally turns the body into a fat-burning machine. It is about forcing your body to consume alternative fuel when there is a shortage of sugar (glucose) in the blood.
That is, by eating fat and restricting all sugars, you cause the body to enter a state known as ketosis, a metabolic situation in which fat burning is induced to obtain energy.
In this process, the body can burn fat very easily, even the body’s own reserves; however, toxins that can affect the body are also eliminated.
What is the ketogenic diet?
Basically, in restricting the consumption of carbohydrates to a minimum to boost the fat oxidation process through the intake of more fats and proteins.
To enter the state of ketosis and force the body to burn fat, the consumption of fat must be increased by the following percentage:
Between 65 and 75% fat
Between 15 and 5% carbohydrates (60 grams daily).
List of foods allowed on the keto diet
Healthy fats: butter, avocado, coconut oil, olive oil.
Low carbohydrate vegetables: leaves and sprouts such as spinach, asparagus, lettuce, broccoli, and cabbage.
Low starch vegetables: garlic, onion, mushrooms, turnips.
Low carb fruits: cucumber, cauliflower, celery, butternut squash.
Fish: salmon, tuna, sardines, squid, cod.
Seafood: crab, squid, mussels, oysters, shrimp, lobsters, clams (avoid imitation products).
Poultry: chicken, duck, turkey.
Meats: Beef, pork, veal, lamb.
Sausages: Read the label and make sure it does not contain sugar.
Bacon and pork rinds.
Dairy: sour cream, heavy cream, cottage cheese, cream cheese, plain yogurt, no added sugar, all cheeses.
Seeds: walnuts, almonds, macadamia.
Drinks: Water, caffeine-free, and sugar-free tea.
Foods banned from the keto diet
Simple and complex carbohydrates are not allowed. For example:
Simple carbohydrates with sugars and little nutritional value: jam, sugar, rice, cereals, nuts, onions, sugary soft drinks, white flour, sweets, cakes, cookies, chocolate, juices, etc.
Complex carbohydrates with fiber, vitamins, and minerals: wholemeal flours, starchy vegetables (potatoes, beans, peas, oats, brown rice, quinoa, tomato (and all products based on it), cucumber, strawberry, apple, milk, honey, yogurt, fruit, etc.
Other foods you should not eat: alcohol (mainly beer and much less with soda), sauces, pasta, and desserts.
Ketogenic menu example
Two boiled eggs with half an avocado and 6 to 10 nuts.
A can of skim coconut milk and a tablespoon of peanut butter.
Three cups of arugula salad with olive oil as a dressing. A serving of bluefish, for example, sardine.
10 almonds and a celery stalk
Chicken thigh with cream sauce, cauliflower puree with cream and butter. Roasted pumpkin.
Risks of the ketogenic diet
The ketogenic diet is very popular for its effectiveness. However, it also carries some risks.
1. Due to the radical change in diet, it can trigger symptoms such as headaches, nausea, tiredness, muscle weakness, and fatigue. It frequently causes constipation and bad breath from fiber reduction.
2. This type of diet is contraindicated for people with cardiovascular, liver, and kidney problems.