What is the ketogenic diet?

**The ketogenic diet is a low-carb, moderate-protein, high-fat diet. In particular, 75% of calories are derived from fat, 20% from proteins and 5% from carbohydrates.

The peculiarity of this diet is that the body uses ketone bodies as an energy source, unlike other diets which use glucose as an energy source.

The low carbohydrate content of this diet means that the body's fats are broken down for energy and as a result is extremely effective in weight loss.**

The state of ketosis

The state of ketosis occurs when the body gets used to using ketones as an energy source. In fact, the transition from glucose to ketones can take more than a week depending on the subject's metabolism.

In the first 1-2 days of adaptation, it is possible to have symptoms of fatigue and exhaustion similar to flu, hence the name Keto Flu.

Once the adaptation phase has been overcome, improvements can be seen, including an increase in energy and concentration as well as a decrease in "cravings" as well as a need for sweets and carbohydrates.

What to eat on the ketogenic diet

A person who is hearing about the ketogenic diet for the first time may be blown away by the fact that 75% of calories are derived from fat, but it must be considered that fats have a higher concentration of calories than carbohydrates, and also the most are taken from the consumption of proteins such as: meat (preferably fatty cuts), eggs and fish.

Other very important foods in the ketogenic diet are vegetables. Yes, because with this diet the body will get rid of much of the water retention which contains many mineral salts and electrolytes such as: sodium, potassium and magnesium. Much of the weight that people initially lose is in fact water retention rather than fat.

The consumption of vegetables is therefore extremely important to replenish minerals and electrolytes such as potassium and magnesium.

The image below should make it easier to understand what to put on a plate.

Designed by brgfx / Freepik

In fact, most of a dish consists of vegetables, while the remaining 50% are proteins and fats.

The most recommended vegetables for this program are:

• Avocado

• Broccoli

• Brussels sprouts

• Cauliflower

• Lettuce

• Cabbage

• Kale (kale)

• Asparagus

• Peppers

• Spinach

• Zucchini

• Radish

The most recommended proteins are:

• Red meat (free-range)

• Pig

• Chicken or turkey

• Salmon

• Sardines

• Egg

• Shrimps

The fats recommended are:

• Olive oil

• Coconut oil

• Avocado oil

• Butter

• Peanut butter, almonds etc.

• Nuts in general

The fruit recommended (with limitation):

• Strawberries

• Raspberries

• Blueberries

• Lemon

What to avoid on the ketogenic diet

Obviously, in a diet that includes only 5% carbohydrates, the first things to eliminate are foods that are high in carbohydrates or with a high glycemic index.

The main carbohydrates to be eliminated are:

• Pasta

• Bread

• Rice

• Sweets

• Beer

Then there are several foods, especially vegetables, which hide a high sugar content, and they are:

• Potatoes

• Bananas

• Apples

• Oranges

In addition, there are some types of fats that are not recommended in the ketogenic diet because they are high in inflammatory agents such as Omega 6 (not to be confused with Omega 3 which is anti-inflammatory):

• Margarine

• Vegetable oils

• Zero calorie products with artificial sweeteners:

  • Aspartame

  • Saccharin

  • Sucralose

Generally when starting this particular diet it is recommended to check the nutritional values on the product conventions or on the internet.

In conclusion

The ketogenic diet is very effective in weight loss, but it requires a lot of willpower initially. Although it may seem like a very restrictive diet, the resulting benefits are many.

If giving up pasta, bread and pizza may seem like a big sacrifice, on the other hand, there is the possibility of eating fatty and tasty foods that must be avoided in high calorie diets.