If you want the fat accumulated in your body to be consumed as energy, then you can join the ketogenic diet , an eating plan that was discovered in 1921 by the endocrinologist Henry Rawle and that is based on a method in which they take mostly food that are part of the group of proteins and fats to the detriment of carbohydrates and sugars. With this change in diet, the body generates ketosis, that is, there is an excess of ketones in the blood, and therefore we can burn fat by transforming it into energy.
The initial objective of this plan was not to lose weight but rather it was indicated to treat patients with epileptic seizures but its benefits could also be felt on an aesthetic level and, therefore, the ketogenic diet has now returned to lose weight under the name of ” Atkins diet ” but it has exactly the same principles as the one we are dealing with now. At FastlyHealwe are going to tell you what this method consists of so that you can get to know it and decide whether or not you want to incorporate it into your day-to-day life.
Table of Contents
What is the ketogenic diet?
We are going to present you the basics of the ketogenic diet to lose weight so that you understand what this type of diet is based on. It is a plan that aims to increase the consumption of proteins and healthy fats by reducing the intake of carbohydrates, in this way, it is achieved that the fat stored in the fatty deposits is used as calories and, therefore, burned .
Of course: since it is a diet that restricts a type of essential nutrient for us (carbohydrates), it should not be followed for more than 30 days as we could suffer from a nutritional deficit that can put our health at risk; In the “Pros and Cons” section we will analyze this aspect so that you understand how important it is to follow this diet with caution.
Within the food pyramid promoted by health experts, carbohydrates should be 50 or 60% of the calories we take in a day, therefore, their presence in our diet is of vital importance; This is not the case in the ketogenic diet, which only promotes the consumption of 10% carbohydrates per day (a maximum of 50 grams), well below what is recommended. With this modification it is intended that the body takes energy from fat reserves and, therefore, helps us lose the extra kilos.
Allowed and prohibited foods
As we have already said, this diet should not exceed more than 30 days because our body needs carbohydrates to function properly; In addition, let’s not forget that fruits are part of this food group and, in addition, they are rich in sugars, which is why during the first 10 days the consumption of these foods is prohibited, which, on the other hand, is recommended by healthy eating methods.
In order to follow this plan you should know that it is divided into 3 phases of 10 days each and, depending on the moment you are, one type of food or another is allowed. Here are the foods of the ketogenic diet so you know what you can eat.
Phase 1 foods (day 1 to 10)
YES you can eat foods like the following:
- Any type of meat or fish
- Eggs
- Sausages (ham, sausage, fuet, etc.)
- decremented dairy
- Green leafy vegetables
- Half a tomato per day
- Olives
- light drinks
- Coffee or tea
You can not eat:
- Sugars or sweets
- Salsas
- Fruit
- Any product made with flour
- Cereals
- Alcohol
- Vegetables
Phase 2 foods (day 11-21)
You must follow the same guidelines as the previous days but, at this point, you can add foods such as the following:
- Any type of vegetable
- 2 oranges, 2 peaches, or 1 apple
Phase 3 foods (day 22-30)
At this point in the diet you can start to include some carbohydrates but as long as they are whole (pasta, bread or brown rice) as well as a low-calorie dessert.
Pros and cons of the ketogenic diet
As you can see, the ketogenic diet is a very strict method that favors the consumption of proteins and fats but leaving aside both simple and complex carbohydrates that until day 22 you will not be able to include in a limited way in your weight loss plan. It is a very controversial method and one that has led to voices of detractors and others that defend this system; Next we are going to show you both positions so that you know everything that is said about it.
Advantages of the ketogenic diet
The ketosis process that is achieved with this method causes these bodies to circulate in the body that promote the reduction of hunger and, therefore, favors compliance with this strict diet. In addition, the intake of foods such as proteins and / or fats make the feeling of satiety increase during the hours since these ingredients are more difficult for our body to digest.
It is a perfect method to lose weight because, by using the fat reserves to transform them into energy, it is possible to visibly reduce the presence of fat in the body, getting to better define the figure and lose the weight that you want to lose so much.
Disadvantages of the ketogenic diet
The main drawback is that it is a very unbalanced method in nutrients since many vitamins, fiber or minerals are acquired from products such as fruits, cereals, grains and so on. Therefore, if you exceed the limit of 1 month that is stipulated by this method, you can start to suffer complications such as:
- Kidney disease
- Liver problems
- Hypercholesterolemia
- High blood pressure
- triglyceridemia
- Constipation
In any case, at FastlyHealwe want to point out that before starting to make changes to your diet, consult an expert to tell you if this method is going to be useful to you or not. We are what we eat so don’t play it!
Ketogenic diet menu
“But then how do I go on the ketogenic diet? ” May be a question that is coming to your mind now. Although it seems a difficult method to implement because it is very strict, the truth is that there are some tricks that will help you eat more protein and easily erase the presence of carbohydrates. Next we are going to give you an example of a menu for phase 1 that may be helpful to you.
Breakfasts on the ketogenic diet
- Option 1: 1 cup of tea + 2 scrambled eggs with ham and cheese
- Option 2: Coffee with skim milk + 1 French omelette (omelette)
- Option 3: Tea + Hard boiled egg + 2 slices of ham
Lunches on the ketogenic diet
- Option 1: Baked fish + Tuna stuffed eggs
- Option 2: Beef steak + Boiled spinach with lemon
- Option 3: Chicken salad with 0% cheese and tuna
Snacks on the ketogenic diet
- Option 1: Low-fat yogurt (no fruit)
- Option 2: Green tea
- Option 3: 1 hard-boiled egg
Dinner on the ketogenic diet
- Option 1: Green salad (arugula, lamb’s lettuce, etc.) + Chicken curry
- Option 2: Grilled sole + 2 slices of ham
- Option 3: Ham omelette + Arugula salad
At FastlyHealwe give you a list of foods rich in protein that you can add to your diet without any problem. As the weeks go by you will be able to incorporate the foods of the new phases, as we have specified in section 2. This diet promises to lose more than 1 kilo per week , so after the month you will have managed to get rid of at least 4 kilos.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.