When you want to talk about a healthy lifestyle, it is impossible not to talk about diets. One that has gained great popularity among people is the ketogenic diet, better known as the keto diet.
In short, the keto diet is a meal plan where you cut down on your daily intake of carbohydrates and sugars, replacing them with fat. But there is a much more complex biological principle at play here.
In the following article, we will learn a little more about the basic principles of the ketogenic diet and give some useful tips to get started.
How does the keto diet work?
If you have done any research on the keto diet online, you have probably come across a variety of specialized blogs and websites that talk about the effectiveness of this system.
But chances are at some point you’ve asked yourself: is it as good as it seems?
Looking at this topic objectively, it is important to note that the keto diet can be effective, especially for people looking to lose weight or keep their blood sugar levels stable.
However, it is necessary to delve a little deeper into the biological principles on which this diet is based and how efficient they are in each case.
A fundamental principle of the keto diet is that the consumption of processed carbohydrates and sugars should be greatly reduced.
In this diet, the nutrients and vitamins that we provide to our body come mainly from fats. An average ketogenic diet contains between 60% and 75% of daily fats.
As with any other diet, all of these rules have a scientific and biological reason behind them.
Biologically speaking, the keto diet is based on a metabolic principle in which the amount of sugar in our body is considerably limited. This forces the body to use its fat reserves to meet the energy demand.
This process is known as ketosis and according to many nutrition experts, it is the main reason why the keto diet is so effective for weight loss.
Ketosis: The key to the keto diet
Originally the ketogenic diet, it was a diet regimen implemented in the early 20th century to help improve the health of patients suffering from epilepsy.
Although the treatment turned out to be quite effective in treating this condition, something that was particularly striking was that the patients had also lost a considerable amount of weight.
Over time, this is what made the keto diet much more popular among nutritionists and high-performance athletes.
Ketosis is a process in which the body transforms its fat reserves into energy for muscular activity.
In other types of diets, the energy our body needs to move is obtained from foods with a high sugar content such as carbohydrates and flour.
The main characteristic of the ketogenic diet is that the daily intake of this type of food is not greater than 5%. This forces the body to use its fat reserves to meet its own energy needs.
Precisely at this point one of the great foundations of the keto diet comes into play, which is prioritizing fats as the basis of a healthy diet.
And although consuming fat in a diet may sound contradictory, metabolically this principle makes much more sense than we might think.
This is because ketosis involves burning the body’s fat reserves. Therefore, the keto diet creates a metabolic cycle where the fats burned by the body are replaced through food.
There is now more than one type of ketogenic diet, each designed specifically to suit a person’s energy needs.
Types of ketosis
First, we have the standard ketogenic diet (SKD), which is characterized by an eating plan where fats make up 75% of a person’s daily nutrition.
Proteins come in second with only 20% and, finally, we have carbohydrates, which barely cover 5% within this diet scheme.
This diet is designed to preserve all the principles and foundations of the first ketogenic diet. Therefore, many experts consider it to be the healthiest alternative for individuals who do not practice any high-performance sports discipline.
If you do your research, chances are that most of the information you are given will fall within the parameters of the standard keto diet.
The rest of the variants of the ketogenic diet are diets designed for people looking to improve their performance in sports activities.
The difference between each one is determined by the consumption and frequency with which the person consumes carbohydrates.
For example, the cyclical ketogenic diet (CKD) and the adapted ketogenic diet (AKD) are nutritional systems based on the athlete’s energy needs. Here, carbohydrates are consumed slightly more frequently than in the standard diet to meet the caloric needs of the metabolism.
Benefits of the keto diet
When the body is forced to burn fat reserves for energy, changes in our physique will soon become apparent.
This is precisely what has made the keto diet so popular, especially among nutrition experts and professional athletes.
But this fact is just the tip of the iceberg when it comes to the real benefits of ketogenic diets.
As we noted earlier, the keto diet was originally designed to treat patients with diseases that could compromise certain metabolic functions of the body.
Certainly, reduced consumption of carbohydrates and processed sugars is very useful in treating diseases that affect brain cells such as Alzheimer’s.
Many recent studies suggest that the keto diet may also be beneficial in treating diseases such as diabetes.
If we consider the principles that comprise ketogenic nutrition, it is quite easy to better understand the argument behind this statement. A diet where fats become the main source of energy for the body is ideal for keeping blood sugar stable.
A recent study in patients with type 2 diabetes showed that 7 of the 21 study subjects were able to reduce their dependence on medications thanks to this diet.
Know the risks
Although most of the information available about the keto diet may seem quite encouraging, it is important to note that this eating regimen is not perfect.
The first thing to consider is that ketogenic diets are unbalanced when it comes to nutrition.
Our body requires sugar to perform certain metabolic functions and supply nutrients to organs such as the liver. Therefore, drastically reducing carbohydrate consumption for a long time can be harmful to our health.
Many health experts advise against using these diets for long periods.
Following a standard ketogenic diet for a month is more than enough to stabilize sugar levels in our body and have considerable weight loss.
Continuing with this diet plan for a longer period can negatively alter our metabolism, as keto diets are generally extremely low in fiber.
This could have serious repercussions on our digestive system, leaving us prone to constipation or irritable bowel syndrome.
The keto diet can also negatively affect behavior, as many people may become irritable as a result of increased ketone bodies.
What are the contraindications of the diet?
There are specific cases where ketogenic diets are contraindicated.
Patients with kidney or liver disease need to follow a very complete diet, especially one rich in vegetables and fruits. Something that the keto diet cannot provide.
Our liver is one of the few organs in the human body whose functioning depends almost exclusively on the vitamins and nutrients found in sugar.
The function of the liver is to store the glucose reserves that the body needs to be active and to allow oxygen to be transported through the bloodstream.
Therefore, following a diet for a long time that requires us to radically reduce our carbohydrate consumption is not advisable.
Another negative point about the keto diet is that it can bring with it psychological repercussions that can lead the person to enter a state of malnutrition.
Seeing the ketosis-induced results in their body weight, many may be tempted to eliminate carbohydrates from their diet, assuming that this will help them lose more weight.
However, such a drastic decision can seriously compromise our metabolism and leave us more vulnerable to infections or diseases that can affect our liver.
So what can you eat (and what can’t you) on the keto diet?
When we talk about the keto diet, we are referring to a very specific eating regimen that must be followed strictly to achieve results.
Generally, lean meats and high-fat foods like eggs and whole milk are the mainstays of this type of diet.
Chicken, salmon, and seafood are foods that are characterized precisely by being extremely rich in both fat and protein. For this reason, they are very common in most keto recipes.
Within a diet so focused on fats, it is important to have a good assortment of vegetables rich in vitamins, but low in carbohydrates.
Broccoli, asparagus, and celery are important in this diet, while cereals, pasta, and processed flours are completely prohibited.
The only sources of carbohydrates allowed are those found in foods such as cabbage and coconut. While it is true that they have a considerable amount of carbohydrates, it is much less than that provided by more processed foods such as bread.
Eggs, cheese, red fruits, and nuts are the main ingredients of this diet, so these are the foods that should be consumed in greater quantities.
Examples of keto menus
Although the keto diet may seem like a very attractive diet, it is based on a very strict nutrition plan that must be implemented very carefully.
Breakfasts should be rich in fats and proteins, which help energize our body and prepare it to start the day on the right foot. An omelet with plenty of cheese and tomatoes or a bowl of natural yogurt with red fruits are good options.
In the middle of the day, it is important to have a small snack to regain strength and prepare the stomach for the heaviest meal of the day.
When it comes to snacks on a keto diet, berries, nuts, or even a nice soft cheese are the best options.
When it’s time for lunch, it’s best to have a substantial meal with a predominance of some type of meat, accompanied by a salad.
An easy and quick keto lunch recipe is a seafood salad dressed with a touch of olive oil and accompanied with avocado slices.
At dinner time, the same formula is repeated as for lunch, except that for this particular meal it is preferable to add an ingredient that provides the body with some additional fat.
A pork chop with parmesan cheese, broccoli, and a green salad or a chicken breast stuffed with creamy cheese are great keto meals to end the day.
Conclusion
Eating and nourishing ourselves properly is one of the fundamental pillars for leading a much healthier life.
While it is true that nowadays we have greater access to all the information related to diets and their possible benefits, it is not advisable to make any radical changes in our diet without first consulting an expert.
It is practically undeniable that the keto diet gives quite positive results, especially if one of our priorities is to lose weight.
But if we take into account everything we have seen so far, it is important to be aware that ketogenic diets are extremely poor, nutritionally speaking.
Although excessive carbohydrate intake can indeed cause a person to significantly increase their body mass, the solution to this problem is not to eliminate sugars from our lives.
Diets have long since ceased to be synonymous with sacrifice and bland meals.
Starting a new diet to improve our health is not just about knowing what we can and cannot eat. It is about being much more aware of what we consume and how this affects our bodies.
For many nutrition and health experts, the keto diet is nothing more than a short period of carbohydrate abstinence. Designed to get our body used to a much more moderate sugar intake.
If after reading this article you are ready to commit to implementing a keto diet, the most responsible thing we can do is suggest that you first do more research on the subject, and second, consult with an expert before you begin.
Finding a way to start eating healthier is a very responsible choice and can greatly improve your quality of life.
But to do it properly, you need to be well informed about it and have the guidance of someone who specializes in the subject. This way, you will not only get the results you want, but you will also be making sure that you are providing your body with all the nutrients it needs to be healthy.   Â
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