The ketogenic diet (commonly known by its abbreviation keto) is an eating plan that is based on the substitution of carbohydrates for healthy fats, this lifestyle suggests that a higher intake of fat could lead to the burning of fat much faster.
The objective is to generate the process of ketosis in the blood, by suppressing the carbohydrates the fat reserves in your body are transformed into ketones, these feed the muscles and the brain, resulting in a rapid burning of fat and decrease in size.
The magic of ketosis: You burn fat without sacrificing any muscle.
What do you eat this diet with? (Literal)
On a keto diet, we consume more foods rich in good fats and proteins, such as:
- Fatty fish: Sardines, salmon, blue fish, tuna and mackerel
- Meats: Red, chicken, cutlet, bacon, turkey, etc.
- Natural oils: Extra virgin coconut, avocado or olive oil.
- Green vegetables: Tomatoes, onions and peppers, etc.
- Seeds and nuts: Walnuts, chia, almonds, flax seeds, etc.
- Unprocessed cheeses: Mozzarella, cheddar, blue, goat, etc.
And we eliminate or reduce from the plate foods with high loads of carbohydrates, sugars or chemical processes:
- Vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Saturated fats: Mayonnaise, processed corn oils, margarine, etc.
- Processed food: Soft drinks, fried foods, sweets, etc.
- Rice, pasta, cereals, etc.
How to start?
Slow but safe
We at Nutriology strongly advise you to start with a transition process. Make an introductory plan to this lifestyle by first reducing the carbohydrate portions on your plate, did you eat a whole cup of rice before? Start by substituting half of that portion for a raw vegetable salad.
Think of a lifestyle, not a diet
Whether or not you choose a keto diet for the rest of your life, take the time to evaluate the effect that food has on your body, consider if your body really needs all the amount of sugar you daily eat or if the amount of processed elements in your diet is having negative repercussions on your health.
Drink lots of water!
A keto diet uses up a lot of electrolytes in your body, so you must constantly hydrate.
Lack of sleep can stop weight loss and alter the achievement of your goals by altering the metabolism of glucose and increasing the production of the ghrelin hormone that causes an increase in appetite.
Be careful with the processed
Although there are many “keto” or “low carb” foods on the market, it does not mean that they are free of chemical additives that trigger glucose. Our advice is to always go for natural foods before the processed ones.
Choose your supplements consciously
Always opt for products developed with the best quality standards, so they can help you reach your goal and stay on the nutritional path you chose.
An example of all this is our products, which have also been created under strict FDA regulations.
Example of a keto menu:
By last, we leave you an example of a keto menu to show you that even with the restrictions of this eating plan, you can enjoy delicious and healthy food.