The Ketosis or ketogenic diet Is a protein-rich, low-carbohydrate diet that promotes the onset of ketosis. It is a diet that is considered aggressive because of its rapid ability to lose weight.
Ketosis is an organic and metabolic state in which our body is framed when we begin to assimilate few carbohydrates, that is, when we consume a low percentage of these.
Now, how does this type of state come from within us chemically? Basically by the mass production of acetone And of different compounds in our blood and urine, which induces a catabolism of fats and their consequent effects in order to be able to"scratch"a little more energy.
We can check this by finding ketones in the urine. It should be noted that ketones are organic compounds containing carbonyls next to two carbon atoms. The percentage of ketones eliminated in the body is in most cases proportional to the weight that will be gradually lost.
We can not forget that, although it can occur in any type of organism, diabetics are more likely to contract ketosis.
Benefits of the ketosis diet
Control of cravings
This is achieved thanks to the control over nutrients, since in many cases these are produced due to a potent lack of the same nutrients in our organism.
It eliminates the appetite
The feeling of wanting to eat is gradually lost in a gradual way.
Neuroprotection actions
The ketogenic diet serves as a tool to protect against a multitude of diseases.
According to a research team in the United States, a series of clinical trials Behavioral Pharmacology For diseases such as Parkinson's Y Alzheimer's , Where the previously postulated theories were taken for granted.
Decrease blood cholesterol
According to a study published by the scientific journal Nutrition and Metabolism In 2002, it was found that ketosis helps to lower bad cholesterol.
Prevention of cardiovascular diseases
This derives from the previous point, since having low cholesterol leads to postulate a lower risk of suffering from different cardiovascular diseases.
No rebound effect
It is one of the few diets that does not produce any kind of counterproductive effect at the end. When this occurs in other types of diets, it is commonly referred to as a yo - yo effect.
Decreased weight
As we pointed out earlier, we will be able to burn fats faster, without having to require glucose to act.
Problems that can lead to
Carrying out a type of food can lead to a multitude of temporary effects and problems. These usually appear after two days:
- Tiredness or fatigue linked to a headache.
- Temporal sensation of thirst.
- Dry mouth with bad breath.
- Likelihood of developing arrhythmias.
- Metallic and unpleasant taste in the mouth, especially in the lower part of the tongue.
- Problems with type 1 diabetes, as it can become harmful.
- Body weakness and muscle loss.
- Nausea or stomach pain.
- Insomnia problems.
- Cold hands and feet.
- Frequent urination and strong odor.
These symptoms can last for about three or four days, even extending up to a week in some cases. That's just the time it takes for our body to get used to burning fats and not glucose as it did before.
Foods Allowed for Diet
The following list of foods will help you eat without worrying about the percentage of carbohydrates. We can divide them into different groups:
- Proteins of animal origin: The meat, whether fresh or cured, along with eggs and different fish and seafood, are more than allowed when making a diet that leads to a state of ketosis.
- Healthy fats: Inside this set we can include coconut oil, avocado, virgin olive or extra virgin (provided it is not heated to more than 160 ° C. Cured cheeses are also allowed.
- Nuts: Mainly almond and walnut is recommended. But also take advantage, if you like, of the seeds of flax, pine nuts, pumpkin or sunflower.
- Vegetables: One of the groups that will produce the most benefit to our organism, being the endless list. They include all green leafy vegetables, plus cauliflowers, zucchini, aubergines, etc...
- Sweeteners: If we seek to sweeten our meals we can make use of sweeteners such as stevia, xylitol, ectritolo tagatose without any risk.
- Dairy products: In the dairy are framed the cream, whether to mount or to cook, next to yogurts of the natural type that do not have added lactose. Along with these, the variety of cheeses to be ingested is allowed, although that yes, with caution since some of them can contain low percentages of levels of carbohydrates.
- Spaces and condiments: For this group of foods we must look at a simple basic rule: until we find sugars, starches, oils and vegetable fats, we can make use of any of these when making a meal corresponding to our diet.
We have seen the great multitude of foods that you can ingest, but you must also make a point apart to point out some of the products that we can not use.
Among them are processed and industrial drinks and foods, as well as all those containing the name"light", which show soy, or of course high glucose levels.
In addition, it would also be desirable to eliminate from our diet protein energy bars, along with all foods or products containing different added sugars.
Some diet keys
To deal in a much more enjoyable and less aggressive way with diet, it is necessary to follow these four keys:
- Eat regularly: Especially foods rich in protein, something that will act especially.
- Ingest large amounts of vitamins and minerals: In addition to the above-mentioned vitamins, foods such as fruits and vegetables would be desirable since they are especially beneficial in diets that are based on the intake of low levels of carbohydrates.
- Incorporation of citrus in the diet: In addition to having a minimum calorie level, will provide us with abundant amounts of calcium. It will also serve to fight against the different free radicals that are produced in our body, especially in the moments that the fat burning is generated thanks to the vitamin C it contains. Here we find foods such as oranges, lemons, mandarins and their juice.
- Drinking water: This is just as important as drinking at least two liters of water a day. Likewise, the infusions will also help us with the diet.
- Prepare protein shakes: Thanks to its quantity of amino acids that we can observe in its composition, shakes will help us to effectively reduce the symptoms that we may suffer during the period of ketosis, improving our different body characteristics.
Diet per day
Day 1
Breakfast: Eggs, chicken breast, onion and olive oil.
Food: Salmon, lettuce, onion, vinegar and flax oil.
Snack: Toasted almonds.
Dinner: Broccoli with bacon, sausage and cod.
Day 2
Breakfast: Soak flax seeds, eggs, chicken breast and olive oil.
Lunch: Avocado and lomo embuchado.
Food: Salmon, lettuce, onion and flax oil with vinegar.
Snack: Fried peanuts.
Dinner: Broccoli, chicken breast.
Day 3
Breakfast: Eggs, chicken breast, coconut and with a little olive oil.
Lunch: Small portion of stuffed loin.
Food: Salmon.
Snack: Olives stuffed with gherkin.
Dinner: Mixture of lettuce, onion, vinegar and salted cod with flax oil and vinegar.
How do you spread fats during your diet?
According to the World Health Organization (WHO), the recommendation is based on the intake of less than 100 grams of carbohydrates per day. The rest of nutrients will be conformed according to the following percentages:
65% fat: We refer to almost 1500 kilocalories.
30% protein: 690 kilocalories.
5% carbohydrate: a total of 115 kilocalories.
All this should be indicative, but as long as we do not exceed these amounts, we will obtain the benefits to achieve the objective that is being sought.
Finally, as a curious fact to reflect the potential for weight loss in this diet, it should be noted that in Nordic countries like Sweden, about a quarter of its population carries out this diet.