What is the ketogenic diet?

Recent studies have shown that a diet high in protein and low in carbohydrates promotes superior results for fat loss, improvements in blood lipid parameters and increased thermogenesis in individuals with obesity and insulin resistance and can help resolve metabolic blockages that can prevent fat loss.

The ketogenic diet involves significantly reducing carbohydrate intake while increasing protein to the levels necessary to maintain muscle mass with the proportions of calories approaching 50% protein, 20% low carbohydrate carbohydrates and 30% of therapeutic fats.

General dietary guidelines involve avoiding carbohydrate-rich foods such as bread, pasta, potatoes, rice, etc., as well as all simple carbohydrates such as sugar, honey and fruit juice.

Proteins are included in each meal as this helps reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs, cheese, tofu and tempeh. Protein beverages such as whey protein isolate or soy protein can be used. Soy protein is especially beneficial as it has been shown to stimulate the production of thyroid hormone, reduce fat levels and promote fat loss, due to the phytoestrogens and essential fatty acids it contains.

Adequate fat intake is also essential, as this improves the burning of fat in the body while reducing the synthesis of fatty acids in the body that promote fat loss. Optimal sources of fat are flaxseed oil, fish oil, avocado, olive oil, nuts and seeds.

To provide balanced nutrition, vitamins, minerals and fiber and to promote detoxification, it is also essential to consume 3-4 cups of low-carb vegetables or salad daily with an optional serving of fresh fruit per day.

When starting a ketogenic diet program, you may experience some discomforts such as headaches, irritability, fatigue and hunger during the first 2-7 days, however, from then on it is very easy to comply with the diet and actually reduces appetite , cravings for carbohydrates and increases energy. levels.

A typical day in the ketogenic diet may be the following:

Breakfast:

Scrambled eggs or tofu with parsley, chives, spinach and tomato OR
Powdered protein mixed with fresh or frozen berries

Lunch:

Tuna / Salmon / Eggs / Cottage Cheese Salad

Dinner:

Fish, chicken, turkey, tofu or meat with low-carb steamed or sauteed vegetables

Snacks: (2-3 daily)

Protein Drink O
Hard boiled egg
Handful of nuts or seeds.

The ketogenic diet produces very good results when followed consistently. Long-term success is more likely if a holistic attitude is adopted that addresses diet, exercise, nutritional supplements and psychological factors, as well as any specific health challenge that is unique to the individual.

When the ideal body fat percentage is reached, the diet can be adjusted gradually to include more complex carbohydrates, such as whole grains, starchy vegetables and fruits, avoiding as far as possible all other simple carbohydrates such as sugar, honey and the refined flours. At the same time, it is essential to ensure that proteins are included in each meal.

This type of more relaxed dietary approach can be maintained indefinitely along with a regular exercise program to ensure that body weight and composition remain stable.

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