The ketogenic diet is a low-carb, high-fat diet that has become very popular in recent years.
This diet is based on the idea that by drastically reducing carbohydrate intake and increasing fat intake, the body can be forced into a metabolic state known as ketosis, in which the body begins to burn fat for fuel. instead of carbs.
What is the ketogenic diet?
The ketogenic diet is a low-carb, high-fat diet that has been used for decades as an effective way to treat epilepsy in children. However, in recent years, this diet has become popular as a way to lose weight and improve health.
The idea behind the ketogenic diet is to drastically reduce carbohydrate intake, which causes the body to enter a state of ketosis.
In ketosis, the body burns fat for fuel instead of carbohydrates, which can help with weight loss and improve overall health.
There are several versions of the ketogenic diet, but the most common is the Standard Ketogenic Diet (SKD), which is based on a macronutrient ratio of around 75% fat, 20% protein, and 5% carbohydrate.
How does the ketogenic diet work?
The ketogenic diet works by drastically reducing carbohydrate intake, which puts the body into a state of ketosis. In ketosis, the body begins to burn fat for fuel instead of carbohydrates.
When a diet rich in carbohydrates is consumed, the body produces glucose, which is the main source of energy for the body. However, when carbohydrate intake is drastically reduced, the body begins to produce ketones, which are molecules produced during the breakdown of fats into fatty acids and glycerol.
In ketosis, the body burns fat for fuel instead of carbohydrates, which can help with weight loss and improve overall health. Additionally, ketosis can also have other beneficial effects on the body, such as reducing inflammation and improving insulin sensitivity.
What can you eat on the ketogenic diet?
On the ketogenic diet, you should eat foods high in healthy fats, protein, and low-carb vegetables. Some of the foods allowed on the ketogenic diet are:
Foods allowed on the ketogenic diet:
- Meat and poultry: beef, pork, lamb, chicken, turkey, etc.
- Fish and shellfish: salmon, tuna, shrimp, prawns, crabs, mussels, etc.
- Eggs – All types of eggs are an excellent source of protein and healthy fats.
- Healthy fats: olive oil, coconut oil, butter, lard, avocado oil, etc.
- Low carb vegetables: spinach, lettuce, broccoli, cauliflower, cucumbers, Brussels sprouts, zucchini, asparagus, etc.
- Nuts and seeds: walnuts, almonds, macadamias, chia seeds, flax seeds, pumpkin seeds, etc.
- Full-fat cheeses and dairy: cheddar, goat cheese, cream cheese, butter, sour cream, etc.
- Avocados – Avocados are an excellent source of healthy fats and fiber.
- Low carb sweeteners: stevia, erythritol, sucralose, etc.
- Herbs and spices: basil, oregano, rosemary, coriander, cumin, pepper, etc.
- Calorie-free drinks: water, coffee, tea, sugar-free soft drinks, etc.
It's important to note that while these foods are allowed on a keto diet, you should pay attention to the amounts you consume, as carbs need to be very low on a keto diet to keep your body in a state of ketosis.
Foods to avoid on the ketogenic diet:
- Cereals and grains: wheat, oats, rice, corn, etc.
- Legumes: beans, lentils, chickpeas, etc.
- Fruits rich in carbohydrates: bananas, apples, oranges, grapes, pineapples, etc.
- Sugar and carbohydrate-rich foods: candies, cakes, cookies, sugary soft drinks, etc.
- Processed foods: convenience foods, snacks, fast foods, etc.
- Refined vegetable oils: soybean oil, sunflower oil, corn oil, etc.