What you need to know to lose weight by practicing the Keto diet
Author: Marco Verch
One of the ways to lose weight quickly that has become a trend is the Keto diet. Also called the ketogenic diet, it consists of stopping consuming all types of nutrients that contain carbohydrates. This, in order to replace them with foods with high fat content and a small percentage of protein.
This can be a technique that is effective and advisable in some cases. So in this article, I will tell you in depth about everything you need to know before you want to use this method to get rid of those extra pounds.
What is the ketogenic or Keto diet and why is it good?
Author: TheAngryTeddy
As I was telling you, this diet consists only of consuming fats and proteins , and nothing else. So, it is done so that the sugars or carbohydrates that are stored in the body are used and there is no food source that can replace them.
Some time ago, the ketogenic diet was mainly used to reduce epileptic seizures in people who were likely to suffer from them. However, today, and as a trend in Spain, it has become known for being a way to lose weight in a very quick and easy way .
If you are wondering why this way of losing weight is good, the answer is because:
- Carbohydrates, also known as carbohydrates, are not consumed . These are the main causes of weight gain.
- By combining diet with exercise , the sugars and fats stored in the body will be immediately used, which leads to weight loss.
- We all like foods with a good amount of fat , therefore; it is going to be a diet that, although it excludes some foods, is not a total sacrifice.
Why is it necessary to reduce carbohydrate consumption on this diet?
Our bodies have several ways of converting nutrients into the energy we need for our daily tasks. However, sometimes a person's nutrition can provide more energy than they need.
To put it into context, the body only stores fat in the form of triglycerides and carbohydrates or sugars. Fat goes directly to the body's storage facilities and is responsible for weight gain. Sugars are stored in the liver to be used immediately. However, sugars are also stored as calories along with fats if consumed in excess.
So, thanks to this, all weight loss diets restrict the consumption of foods that contain a lot of starch or carbohydrates.
How does the Keto or ketogenic diet work?
Author: Emily Brown
The main source of energy your body has is carbohydrates. However, when this source is not available, the body can use stored fat to create energy or calories. The Keto diet works like this:
- Eliminate sugar from your diet. When you start the diet, the first thing you do is start eating only foods that contain fat and some protein. This will ensure that when you exercise, the first thing to be depleted are your carbohydrate stores.
- Eliminate sugar or calorie deposits. The first days of the ketogenic diet are exclusively for eliminating sugars stored in the liver. This way, only triglycerides and a small percentage of extra calories remain in your body.
- Burn fat directly during exercise. When your body runs out of its main source of energy, it will transform triglyceride fats into fuel for the organs. This is how you lose weight quickly.
Special recommendations before starting this diet
If you want to start this diet to get rid of your extra pounds, you should keep several things in mind so that your health is not affected in any way. This information will be very useful for you to decide whether or not doing this diet is good for you.
If you have no medical problems
Mainly, if you have kidney or liver disease, it is best to try to have a balanced diet and not just one based on fats. It can be very counterproductive if you have a “fatty liver” and choose to consume only fats.
If you have a nutritional deficiency, it is also a good reason not to follow this diet to lose weight.
The foods you should stop eating are…
For the Keto diet to be completely favorable, you must stop consuming foods such as:
- Cereals and all their derivatives.
- As for fruits and vegetables, you can only eat coconut and avocado as they have a high fat content.
- Pretend that potatoes never existed.
What you should consume
Remembering a diet based on fats and proteins, a perfect balance between these two could be 70-30, in that same order. So, you should include in your menu foods such as:
- All animal products have a high fat content. You can eat eggs, meat, fish and more…
- Some plant derivatives are high in fat, such as olive oil, for example. It can be perfect for preparing meals, and it also helps to increase the fat content of foods.
- Milk and seafood, in addition to the two points I mentioned above, are very good sources of protein. This will be very useful if you also plan to gain some muscle.
Regarding the duration of the diet
This is the most important thing to keep in mind, since I am talking about a diet that is not very stable or balanced. In this case, you will end up lacking a good amount of nutrients. Therefore, you should consider doing it for a reasonable amount of time, not exceeding 30 days, and not doing it too many times in a row.
If you use fats as foods to lose weight, you should also keep in mind that the body requires all types of nutrients to function properly. You should not go too long without a fully balanced diet.
Is the ketogenic diet recommended?
In conclusion, I can tell you that the keto diet is both recommended and not recommended. If you are in very good health and just want to lose weight in a short time, you can do it without any problems. On the other hand, since you will not be eating properly, if you suffer from any pathology, it is better to try other ways to reduce your body mass.