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What is the keto diet?

What is the keto diet?

If you are considering giving this form of eating a try, either to gain some more muscle in the gym, or to get rid of that annoying super resistant abdominal fat, it is best that you know well how the keto diet works.

Knowing the keto diet

Broadly speaking, we can say that the keto diet or ketogenic diet (keto is short for ketogenic, that is, ketogenic in English) is not a diet like the others. Most diets, especially those that aim to lose weight, tend to be hypocaloric to make the body consume accumulated fat stores.

However, the keto diet, although it also helps to lose weight, does not worry so much about calories, but instead focuses on low carbohydrate consumption. By not consuming enough to provide all the energy the body needs, the body is forced to find another source of energy: fats.

That is why the ketogenic diet gives much more importance to the consumption of proteins and fats than carbohydrates. And it is also the key that this diet does not give the feeling of hunger from which most flee so much. And it is that this diet is a good alternative to say goodbye to the accumulated fat in the body thanks to the state of ketosis.

What is ketosis?

You cannot talk about a keto or ketogenic diet without knowing what is the state that makes it so effective, the state of ketosis. By not consuming carbohydrates, by lowering the levels of sugar in your blood or by depleting the glycogen stores in the muscles and in the liver, the metabolism enters this state that allows the cells to obtain the energy they need.

The liver is the main one involved in this process, since it is in charge of converting these fats into ketone bodies (beta-hydroxybutyric acid and acetoacetic acid molecules) so that the cells can assimilate them quickly as a source of energy. As a consequence of this process we obtain a progressive reduction of the fat accumulated in the body.

Keto diet benefits

The progressive reduction of body fat is not the only benefit that the keto diet can bring to your life. Some studies have shown that following this diet can contribute to a noticeable improvement of some health problems thanks to the following benefits:

It helps you lose weight. Thanks to its low carbohydrate content, the caloric intake is reduced and favors the burning of fat in our body for energy. In addition, its high fiber content has a satiating effect that helps reduce caloric intake and, consequently, helps reduce weight.
Helps increase muscle mass. Being a super protein diet, it favors the recovery, maintenance and increase of muscle mass.
Avoid premature aging. Thanks to its low sugar content, it promotes the production of collagen fibers, responsible for uniting the connective tissues of our body.
Improves digestion and absorption of nutrients due to a reduced intake of sugar levels and high fiber content.
Maintenance of cholesterol and blood sugar thanks to the high fiber content.

Ketosis yes, but with company

Or rather, with supervision. In the same way that it happens with other diets, facing it alone and without good advice can make you take unnecessary risks. By reducing your carbohydrate intake in a sensible way, without the help of a nutritionist or doctor, you can risk developing a nutritional imbalance without realizing it.

Whatever your motivation for choosing the keto diet, remember to always keep this in mind so that you can enjoy its benefits in the best of health.

What can I eat on the keto diet?

To get the benefits of this type of diet, we must base our diet on quality proteins and fats, so we have a large list of foods that have the green light on the keto diet:

-Meat, chicken and meat substitutes for vegetarian or vegan diets.
-Fish and shellfish. The ideal ones are fatty ones, such as salmon, tuna or mackerel.
-Eggs.
-Vegetables. The most recommended are those with green leaves.
-Dairy products. Avoid low-fat or flavored dairy, as they are high in sugar.
-Fats and oils. Use quality fats, such as extra virgin olive oil, avocado, animal fat, or organic butter.
-Fruits. You can eat acidic fruits with low sugar content, such as red fruits, lime or lemon.
-Nuts and seeds. Always raw or toasted. The ideal ones are walnuts, pipes, chia seed, flax or sesame.

But if it is not enough, you can supplement your diet with different keto products that adapt to the needs of this diet without missing any food from your usual diet, such as cookies, muffins or keto bread.

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