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In recent decades there has been much talk about low-carbohydrate diets, but the diet that has maintained its reputation from generation to generation and that today receives special attention is undoubtedly the ketogenic diet. This nutritional plan is far from being a light diet and has been practiced since the 1920s, when doctors began using it with sick, obese and epileptic patients.











What is the ketogenic diet?





It is a diet very low in carbohydrates and high in fats that has been shown to be beneficial to lose weight in a stable manner, increase energy and promote cognitive health and hormonal balance. It also helps reduce risk factors for chronic diseases such as hyperglycemia, hypertension and hypertriglyceridemia (excess triglycerides in the blood).





With the ketogenic diet, the body enters a metabolic state of ketosis:

1. The immediate source of energy (glucose from carbohydrates) is drastically reduced.

2. The body needs to find alternative sources of energy.

3. You start to burn more fat and produce higher amounts of ketones (small molecules that contribute to energy metabolism).





To get the body to enter the metabolic state of ketosis and keep it that way while producing ketones for a constant supply of energy, it is necessary that at least 75% of the daily calories come from foods high in fat. By not having carbohydrates or glucose, the body depends on the fat it gets from its diet, as well as body fat, which results in rapid and stable weight loss.







5 Simple (But Important) Things to Remember About the Ketogenic Diet.





1. Obtain the fat from unprocessed foods.





If you want to prevent or reverse the symptoms derived from poor health, I recommend making the ketogenic diet from a holistic perspective. By this I mean that you should opt for healthy and whole foods that are rich in fat. A good example would be olive or coconut oil, avocado, nuts, fatty fish and grass products (butter, eggs and meat from grass-fed animals).

On the other hand, you should avoid processed foods: meat products (bacon or salami, for example), low quality meat from animals raised in industrial farms, processed cheeses, fish from fish farms, products with a high content of synthetic additives. and refined vegetable oils (rapeseed, sunflower, safflower, etc.). These products are rich in fats, but they are not quality fats, so they can cause adverse health effects.





2. Do not forget to eat vegetables!





The vegetable without starch is also the key to success, as it provides the body with important vitamins, minerals, fiber and antioxidants. So you know, include one or two handfuls of this vegetable in your meals! On the other hand, remember to reduce (or avoid) starchy vegetables such as potatoes, beets or squash, as this makes the process of ketosis difficult.





3. Do not eat too many proteins.





One of the factors that differentiates this diet from the other low-carb diets is that it incorporates less protein and more fat. The amount of protein should be moderate (about 15% of the daily caloric intake). In turn, the intake of carbohydrates should be reduced to 5-10% of caloric intake (equivalent to about 25-35 grams per day). While it severely restricts carbohydrate intake, it is important to eat an adequate amount of macronutrients because it ensures that your body enters a state of ketosis and produces ketone bodies (which are the key to making you feel better physically and mentally). In case of ingesting an excess of protein, it can turn into glucose, which is counterproductive in the process and can prevent you from entering the state of ketosis.





4. Try to skip meals or snacks intermittently.





Intermittent abstaining has a positive effect on hormones, regulation of blood sugar, levels of inflammation and detoxification, so it is a good strategy to improve the results of the ketogenic diet. Both strategies combine well because ketone bodies reduce appetite, so it is not that difficult to pass the time without eating.





It has been shown that fasting helps regulate hunger hormones (leptin and ghrelin) and insulin sensitivity, while contributing to weight loss. You may start to fast intermittently by limiting the time you spend on food each day to approximately 4-9 hours (so you will fast for 15-20 hours) or fasting on alternate days (thus reducing your calorie intake by 75 %, 1 - 2). days per week).





5. Hydrate well and consume enough electrolytes.





While following the ketogenic diet, you should ensure that you maintain good hydration throughout the day: in addition to a good amount of water, it is recommended to include herbal infusions, natural juices, organic coffee, green tea and bone. broth. It is also good to consume some salt (the best options are sea salt and salt from the Himalayas), to ensure an adequate intake of potassium, magnesium and other electrolytes. Electrolytes can help with digestion and muscle and cell functions, as well as sleep, energy and mood.

























Despite being very different from the low-fat diets recommended for weight loss, the ketogenic diet is considered safe and healthy for most people. However, it is not recommended especially without professional follow-up for people with a history of diabetes, liver and kidney disease, eating disorders and genetic defects that interfere with the absorption of fat. Similarly, pregnant women or those who are breastfeeding should also avoid following this diet.





Temporary side effects of the diet.





Some people may feel the side effects of the ketogenic diet when they enter the state of ketosis, but usually the symptoms disappear in one or two weeks. The side effects are usually headaches, lack of energy, cravings and weakness.









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References:



Ketogenic Low Carb Diet

Ketogenic diet

Research Institute on Innovation and Sustainable Development in Food Chain





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