The Ketogenic or Keto Diet

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A weight-loss diet low in carbohydrates and high in fat

You’ve surely heard of vegan, macro, or vegetarian diets. In recent years, interest in the ketogenic, or keto, diet has boomed. This is by no means a new method, given that it was created by doctor Russel M. Wilder in 1921.

The objective of this diet, which in its origins was designed to help treat epilepsy, is to generate a state of ketosis, which is achieved by an insufficient intake of food or a restriction of foods rich in carbohydrates.

Our body needs energy to survive, and to get it, it turns to the concentration of sugar in our blood. If blood glucose levels are low or lacking, our organism resorts to using carbohydrates. At a lack of both, a state of ketosis is reached, where our metabolism turns to burning fat to fuel our proper organ and muscle functioning.

The result of this diet is the reduction of fat, which causes rapid weight loss. Furthermore, the magazine Nutrients claims that this diet reduces food and drink cravings.

Ultimately, carbohydrate rich foods like pasta, legumes, bread, potatoes, fruits, and vegetables should be reduced, and the consumption of fats should be increased, between 70%-80% in the case of fats and 15%-20% in the case of protein.

A report from the consulting group Mordor Intelligence predicts a 5.3% growth in keto-friendly foods between 2019 and 2024.

What Can You Eat on the Keto Diet?

Meat, fish, eggs, vegetables, and natural fats (butter or extra virgin olive oil) can be consumed on the keto diet.

On the other hand, bread, baked goods, sweets, fruit, pasta, and rice should not be consumed. When it comes to drinks, wine, beer, juice, and soft drinks should also be avoided.

For a ketogenic diet, the less carbohydrates you consume, the more effective your weight loss will be. You should try to stay under 20 grams of carbohydrates per day.

Sample Menu

Your daily diet could include a breakfast containing eggs; a mid-morning snack of nuts; a lunch based around meat with the inclusion of butter or natural oils, including a coffee with cream, which has a high fat content; an afternoon snack of a meal-replacement shake; and a dinner with ingredients like bacon, cheese, or avocado, high in healthy fats.

At any rate, it is not advisable to implement a diet without having consulted a specialist, given that it is important that a professional evaluate factors such as age, weight, and health to ensure that no counterproductive effects are incurred.

See: TERIYAKI SAUCE: ORIGINS AND INGREDIENTS

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