It is time for you to start your keto diet. But first, discover what this diet is about from the hand of the nutritionist Roxana Lorena González Lladó.
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What is the Keto diet?
By: Roxana Lorena González Lladó
Initially, the keto diet was used therapeutically to help control seizures in children with epilepsy but today it is more common for “weight loss” but what is it?
This is a diet in which our carbohydrates are cut, that is, our main sources of energy will come from 70-75% fat, 20-25% protein and 5-10% carbohydrates. carbon (unlike a regular diet in which carbohydrates make up 50 to 60% of our diet).
It is important to mention that these are our main source of energy in our body and it is said that we enter “ketosis” when after 3 days of restricting your carbohydrates your body runs out of stored glucose and begins to be forced to start break down stored fat into molecules called ketone bodies to use as an energy source.
For this reason, it is also very common that when starting this type of diet, people begin to feel fatigue, tiredness, headaches and constipation due to the lack of fiber provided by carbohydrates that are not being consumed regularly.
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What to eat
What if → fish, meat, eggs, cheeses, vegetables (especially green leaves) and natural fats
What not → fruits, bread, tortillas, rice, pasta, quinoa, sweets, cookies, juices, soft drinks.
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Keto diet benefits
But then what are the benefits? It is a diet that has been proven safe in the short term and one of the main advantages is that we can quickly see a weight loss that will be mainly water since in general carbohydrates are stored in the form of glycogen for each gram of this reserve is also stored 3 grams of water.
Also in different studies it has been shown that ketogenic diets can benefit the cardiovascular system and there is also usually a greater adherence to treatment due to the fear of stopping being in ketosis, as well as satiety occurs due to the consumption of proteins.
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In my point of view it is a diet that can only be followed in the short term since it restricts you from leading a lifestyle in which you can include all the food groups, in the same way it can generate fear or a bad relationship with the food due to the fact of cutting carbohydrates, just as it will generate a general discomfort, nutritional deficiencies or heart problems due to the fact of being a diet high in saturated fat.
My advice is that if you want to do this type of diet that we are always informed and that we go hand in hand with a health professional so that they do not have long-term negative consequences on our health.
Another tip would be that we opt for better options in terms of the fats that we consume, for example preferring a vegetable oil instead of butter or a salmon instead of bacon so that the quality of our food is always the best, as the last in this type of diets it is very important to always stay hydrated to avoid kidney problems if you have a high consumption of red meat.
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Menu example → Keto diet
|Omelette with mushrooms
40 g of grated cheese
1 tsp butter
Salt and ground pepper
Accompany with green salad and vinaigrette
1 cup of almond milk
1 tsp chia
Whey protein (my favorite is Clear Whey)
|Salmon with asparagus
1 salmon fillet (seasoned with salt, pepper, parsley, oregano)
200 g green asparagus
2 tbsp oil
In the pan heat the oil and then add the salmon, along with the asparagus
|Celery with cheese and olives
3 small celery
40 g cream cheese
8 pitted green olives, chopped
⅓ roasted red pepper
Mix all the ingredients and fill the celery with the mixture.
|Zucchini pasta with avocado
Butternut squash in noodles
2 tbsp olive oil
¼ cup parmesan cheese
Process the avocado with the coriander, lemon juice and garlic until it is a thick mixture
In a pan with the olive oil, heat the noodles seasoned with salt and pepper and add the avocado sauce, mix for 4 minutes.
Serve with Parmesan cheese.
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