Keto Diet: What is it and how does it work?

Ketogenic Diet Tips

Those are just some of the foods that you can eat freely and characteristic of the “keto” diet, a high-fat and low-carb eating plan that is sweeping the world and that many celebrities have become fashionable.

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But what is it?

It is a diet that seeks to alter the body's metabolism by causing a state called "ketosis,"
Normally, the human body depends on carbohydrates for most of its rapid energy, but in ketosis the body changes its primary focus to fat burning.


It is not a new issue, this diet was created in approximately 1920, but something that has gained strength in recent years by simply fulfilling the promise or objective: lose fat and lose weight in a very short time.


The keto diet is a trend that revived, but initially it was designed to treat certain congenital diseases - such as epilepsy - and little by little this practice was lost until it resumed more strength in recent years.

What does it consist of?

The nutritionist Doménica Vanoni explained that "it consists of substantially reducing the intake of carbohydrates and increasing the consumption of good quality fats", so that the body enters a state of ketosis in which the body is forced to consume and use as the main source energy stores fat instead of glucose.


On average, the recommended distribution of macronutrients during the day is: good fats, minimum 60%; proteins, 30%; and carbohydrates, from 5 to 10%.

What is ketosis?

According to the Mayo Clinic, ketosis is defined as: “As a mechanism believed to offer benefits that protect the brain: Up to half of people with epilepsy had fewer seizures after following the diet.


In addition, initial research suggests that it could be beneficial for blood sugar control in people with diabetes. In a future study, the ketogenic diet was analyzed as a strategy for weight maintenance, thanks to the fact that it obtains the majority of calories from fat and forces the body to use energy systems instead of carbohydrates for energy, the body burns fat, and in doing so, enters that state. ”

In short, what causes ketosis is the consumption of fat as a source of energy for the body and thus helps to protect the brain and cause the loss of fat in the body.


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Biochemical explanation

The ketogenic diet "causes the body to release ketones in the bloodstream."

Most cells prefer to use blood sugar, which comes from carbohydrates, as the body's main source of energy. In the absence of the circulation of sugar, coming from food, in the blood we begin to break down the fat stored in molecules called ketone bodies (the process is called ketosis).

Once ketosis is reached, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The change, from using circulating glucose to decomposing stored fat as an energy source, usually occurs for two to four days of eating less than 20 to 50 grams of carbohydrates per day, ”explained Marcelo Campos.

Advantage

The nutritionist points out that there will be greater control of blood sugars, less anxiety, greater energy and rapid weight loss.


Supplementation with complex B and vitamin C is essential to achieve the necessary amount of nutrients daily.


To avoid health problems, it is preferable to follow it only for a short period of time, that is, one to two months, and always under the control of a nutritionist, who will have to establish the appropriate portions according to each person.


The food must adapt positively to your life If following a diet you feel bad or without energy, avoid it. "You don't have to try it just for fashion, you must listen to your body," Vanoni explains.

Remember

Before following the diet you should undergo blood tests to check the level of triglycerides, hematocrits, cholesterol and glucose.


It is contraindicated in people with type I diabetes, genetic-hereditary cholesterol, hypertension, diseases that do not metabolize fats well and women who are breastfeeding.

Foods

Allowed: Avocado, olive (or coconut) oil, olives, eggs, meat, chicken, turkey, fatty fish, nuts, whole dairy, unsalted butter, low-carb vegetables (such as spinach, green leafy vegetables, cucumber , cauliflower, broccoli, asparagus, onion, tomato).

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