Keto or ketogenic diet

The keto diet is in vogue thanks to the interest aroused by many before and after stories with this diet.

Beyond the spectacular cases we are going to study the basics, the benefits and how to introduce you to this diet.

What is the ketogenic diet?

The ketogenic diet or keto diet in English is a low-carbohydrate, high-fat eating plan putting the body into the metabolic state of ketosis with many health benefits. 

Modern diets promote a metabolism that constantly requires carbohydrates, making it difficult to access fat reserves as a source of energy and constantly signaling hunger. 

In contrast, a flexible metabolism is able to use mainly fat for almost all daily activities, reserving glycogen for the brain and intense physical activity. 

What is ketosis?

It is a normal human metabolic state that occurs when hepatic glycogen stores are depleted.is when the liver begins to produce ketone bodies as an alternative energy source.

Not to be confused with ketoacidosis which is a severe compilation of diabetes.

How long does it take to get into ketosis?

Normally, ketosis is entered into within 2 to 5 days. It varies according to the metabolic flexibility, genetics, physical activity level of each person.

Is the paleo and keto diet the same?

The paleo diet is a diet where prioritize nutritional quality foods such as meats, fish, eggs, vegetables, fruits, nuts and quality oils.avoiding utraprocessed foods, cereals, legumes and dairy products.

The focus is on the food; the amount of each macronutrient is not specified.

paleo and keto

On the other hand, the keto diet puts the focus on minimizing carbohydrate intake (less than 10% of total calories) with the goal of entering ketosis.

The foods consumed may or may not be paleo although there is usually a link between them. A keto diet based on real food will be a nutritious diet. A keto diet based on ultra-processed foods will have no nutritional value.

what to eat on the ketogenic diet

Benefits of the keto diet

Weight loss

The fat is very satiating making it easier not to overeat and achieve the caloric deficit.

Blood sugar control

By reducing carbohydrate intake, insulin spikes are avoided. This in turn helps to maintain the level of vitality and concentration during the day, avoiding constant cravings

Increased energy efficiency

Improves metabolic flexibility, optimizing the capacity for use fat as the main fuel.

Risks of the keto diet

The benefits of ketosis have been extensively studied and it helps to fight cardiovascular disease, diabetes, cancer and neurodegenerative diseases.

There are also analyses in people who have been following the keto diet for years and have noted no negative consequences. But there are always exceptions.

There are people who genetically do not metabolize fats with the same efficiency. A diet should not be a religion but a starting point with knowledge.

You don't need to reduce carbs to 10% if you don't manage it well, you can extend it to 20% and analyze how you feel. Or just don't follow keto and base your eating on real food eating less percentage of fat.

In the short term it is normal to experience the keto flu (keto flu) with some fatigue, headache and constipation. Drinking more water and electrolytes usually helps to improve and the situation subsides within a few days.

Macronutrient partitioning

Fats have many benefits, but their nutrient density is low in calories, it is compensated with proteins and carbohydrates of higher nutritional density.

  • Protein: 1-1.5 g/kg (20% of total calories).
  • Fat: the rest (70-80% of total calories).
  • Carbohydrate: <50 grams (5-10% of total calories).

Allowed foods

The keto diet does not have to be paleo although it is recommended. to follow that line so that it is healthy and nutritionally rich.

There is a wide range of foods on the market for keto followers, but just because they have the title on the package doesn't automatically make them a good choice for you. 

If you base your diet on keto bars, keto desserts and ultra-processed foods, you are missing the real goals of the diet. Base your diet on real food:

Keto diet: forbidden foods

Proteins

Eggs, fish, meat, liver and gelatin.

Vegetables

We recommend those with a high amount of polyphenols such as spinach, broccoli, arugula, kale, onion, cabbage...

Also includes herbs and spices with a high concentration of nutrients: garlic, ginger, cilantro, chives...

Fruits

Red fruits such as blueberries, raspberries, blackberries, black currants, gooseberries, strawberries... They are rich in polyphenols and very low in carbohydrates compared to other fruits. 

The avocado although it is difficult to recognize it in this group, it is a special fruit and is ideal for providing healthy fat. Also the coconut.

Dairy 

As a follower of the Paleo diet you may not consume dairy. You don't have to include them if they don't agree with you. 

In the case of consumption, choose those of the best quality. The whole milk products help to complete the fat quota of a ketogenic diet. 

Fats 

Olive oil, coconut oil, avocado oil, butter, ghee, nuts, dark chocolate.

Prohibited foods

Reduce carbohydrate-dense foods so that you can stay in ketosis.

  • cereals
  • legumes
  • dried fruit or fruit with high sugar content
  • added sugars
  • alcohol

Sample menu

MondayTuesdayWednesdayThursdayFriday SaturdaySunday
BreakfastKeto muffinsBacon and broccoli quicheKeto muffinsProtein shakeScrambled eggsFasting
FoodSalad with chickenPork and beef burger with brussels sproutsZucchini Spaghetti Alfredo StyleAsian chicken with vegetablesPork ribsVeal steak with asparagus
DinnerPepper tuna with vegetablesBaked sea bass with bell pepper and onionsSea bream with green salad and avocadoGarlic shrimpOrange salmon with cauliflower riceComplete salad with tuna

Supplements

Ketosis causes a rapid loss of glycogen and electrolytes. The first few days you may experience some discomfort from the shock, known as keto fluid. These are antidotes to combat it:

  • taking enough salt with meals
  • supplement with 400 mg magnesium/day. You can get yours here with the coupon ANABELPUMP.
  • Ashwagandha can help to fall asleep if you have noticed that you are having trouble. You can get yours here with the coupon ANABELPUMP.
  • One tablespoon of mct oil with coffee can help prolong fasting and produce ketones.. If you have coconut oil also serve, since half of its composition is like mct. Use the coupon ANABELPUMP to get a discount.

How do I know if I am in ketosis?

If you follow the macronutrient guidelines you are most likely in ketosis.

But if you are an analytical person (I understand you, I am one of those), the best option is a blood ketone body meter device like this one:

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Ketosis values:

  • Mild ketosis: 0.5-1.0 mmol/L
  • Average ketosis: 1.0-1.5 mmol/L
  • Deep Ketosis: > 1.5 mmol/L 

You will see that there is another more economical option, the urine test strips. On the other hand, when the body begins to adapt to ketosis, it will decrease its production and eliminate fewer ketones in the urine. This means that after this time you can be in ketosis even if the urine strips do not indicate it.

100 Ketone Analysis Strips in...
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  • Ideal complement for ketogenic, Atkins, Dukan, Protein, etc. diets.

Can I stay on keto forever?

If you like it and you feel good, go ahead! But to get the benefits you don't need to keep this protocol all year long.

Throughout the history of mankind winter was forcing us into ketosis, it was obvious that the cold brought shortages.. Today's technology allows us to have year-round access to food on a consistent basis. But convenience weakens us.

To obtain the benefits of the ketogenic diet it is sufficient to carry out some periods in winter. After all, food restriction and scarcity is what our body expects from us.

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