With us, you will learn to follow a ketogenic diet based on healthy foods . You'll find guides, meal plans, recipes, and everything you need to know to be successful on the keto diet.
1. What is the ketogenic diet?
The ketogenic diet gets its name from the state of ketosis. Hence, it is called the "keto" or "keto" diet (from the word "ketogenic" in English, in its abbreviated form).
They are eating protocols designed to introduce the body into a state of ketosis, thanks to the emptying of blood glucose levels and obtaining energy from fat.
It is a diet plan low in carbohydrates and high in fat. Reduces blood sugar and insulin levels. A transition occurs in the body's metabolism, carbohydrates are replaced by fats and ketones.
To achieve this, it is essential to reduce as much as possible the main source of energy for the body, that is, carbohydrates.
If you want to know more about this low-carb diet, we explain everything you need to know before going on a ketogenic diet.
2. What is ketosis?
Ketosis is the physiological state determined by the presence of ketone bodies or ketones in the blood. Ketone bodies, like carbohydrates and fats, are another source of energy for the body.
Getting into ketosis is essential on the ketogenic diet. When entering ketosis changes appear in the way in which the body obtains energy, it should always be done under the supervision of a professional.
Ketones are produced if we eat very few carbohydrates, which break down quickly into blood sugar, and only moderate amounts of protein.
These ketones serve as fuel for the entire body , especially the brain.
Physiological ketosis is achieved through periods of fasting or carbohydrate deprivation.
3. How to measure ketosis?
There are several methods of measuring ketones (from low to high precision) :
Urine test strips
We can buy these strips at the pharmacy. Easy to use: urinate on the tip of the strip and it will start to change colour. Depending on the hue (from lightest to darkest) it will indicate how many ketones there will be in mg/dl.
Perform this test in the morning, on an empty stomach, having drunk a glass of water
Breath ketone meter
More accurate than test strips. Just blow into the mouthpiece of the meter, and it will give you a measurement of between 0.2 - 0.6 g/l.
Perform this test in the morning, on an empty stomach and it is not necessary to include a glass of water.
Blood ketone meter
More accurate method, but the device is more expensive. Easy to use: you prick your finger and collect the droplet of blood with a strip attached to the device. The ketone level should be between 0.5 - 3 mmol/l.
If you have between 1.5 - 3 mmol/l, you are very keto adapted. It will also be a good sign if you have it between 0.5 - 1.5 mmol/l. Above 3 mmol/l. you could be dehydrated.
4. Foods you should avoid
- sugary soft drinks
- sweetened yogurts
- Ice creams
Avoid starchy foods
- flour pancakes
- bag potato chips
5. Foods you should eat
· Meat and chicken
Pork, lamb and derivatives, sausages. You can also include tofu and tempeh.
Boiled, fried in butter or in an omelette.
Do not eat a lot, 25 g. approximately. You can also eat pumpkin seeds, sunflower...
Whole cheeses and dairy
- greek yogurt
· Fats and sauces
Accompany them with foods rich in protein: meat, chicken, fish and eggs. You can cook with olive oil, add cheese on top of food, and use dressings.
6. Drinks allowed on the keto diet
- Light or low sugar drinks
- Coffee or tea (no sugar or milk)
- soft drinks
- Protein shakes
7. Is the keto diet for me? The importance of metabolic flexibility
Before starting any diet, you should always consult a professional, especially a restrictive diet such as the keto diet. Seek advice to find out if it is what you really need.
The ketogenic diet has its risks, so this diet is not for everyone.
It is not recommended for people with certain pathologies, such as:
- Thyroid, kidney, liver or pancreas problems
- people with diabetes
- ED patients
Nor is it a diet that should be extended over time, it can cause a rebound effect.
8. How many carbs are allowed on the keto diet?
The reality is that the answer to this question will depend on multiple factors to take into account such as exercise, the degree of "keto-adaptation" of the person or the body mass index (BMI).
In general terms, the keto diet contemplates between 5% and 12% of the total energy intake of a standard 2000 kcal diet in the form of carbohydrates, which would mean about 25-60 g of daily net carbohydrates (those that are effectively absorbed and digested by our body, so insoluble fiber is not taken into account). To give us an idea, a medium banana already contains 25 g of carbohydrates.
9. How much protein is allowed on the keto diet?
We are accustomed to ingesting large amounts of protein and more in high performance environments, but it is important to understand that too much protein can take a person out of ketosis to the extent that the protein, through the process known as gluconeogenesis, is capable of being converted to glucose.
The percentage of protein in a ketogenic diet should not exceed approximately 20% of the total daily intake to prevent it from turning into glucose, although this may vary on a small scale in relation to the type of exercise that the person doing. want to implement a ketogenic diet.
10. How many fats are allowed on the keto diet?
The ketogenic diet is higher in fat, typically around 70-80% of protein is provided as fat. If you eat more fat than you need to be satiated, weight loss can slow or stop.
Adding less fat to meals can help you burn more body fat. You have to eat enough to leave you full and satisfied , but not too much.
By the time you reach your goal, add more fat to your meals while maintaining the amount of carbohydrates and proteins. This can help you maintain your weight in the long term.
11. Possible side effects
Most of the adverse effects on this diet are few and far between , but they must be taken into account. Among the most common we find the following:
Appears shortly after starting the diet. The body loses water when it stops consuming glycogen.
· Bad breath
In the process of ketosis, ketones are created and these are expelled through the breath.
This is due to the loss of minerals.
This side effect occurs at the beginning of the diet , due to the lack of carbohydrates.
These symptoms usually last for a little over a week , which is what it takes for your body to adjust.
- Difficult to focus