The keto diet is a type of diet characterized by eliminating almost all foods rich in carbohydrates, such as bread and rice, and increasing the consumption of foods rich in good fats, in addition to being important to maintain a good amount of protein in the diet. This type of diet is useful for weight loss, as the body uses its fat as a source of energy instead of carbohydrates from food.
Mainly indicated to control and prevent seizures or epileptic seizures, however, it can also be recommended to treat obesity, type 2 diabetes, and, in some cases, cancer, as cancer cells feed mainly on carbohydrates, which is the nutrient consumed in minimal amounts in this type of diet.
This diet must be always done under the supervision and guidance of a nutritionist, since as it is very restrictive, it is necessary to carry out a complete nutritional assessment to know whether or not it is possible to carry out it safely.
How to do the ketogenic diet
The keto diet consists of a drastic reduction in the number of carbohydrates consumed in the daily diet, with the consumption of 20 to 50 grams per day, which corresponds to 10 to 15% of total daily calories. However, this amount can vary according to the health status, duration of the diet and goals of each person.
To compensate for this reduction, it is recommended to increase the consumption of foods rich in fat, such as avocado, coconut, seeds, olive oil, almonds, and nuts. In addition, the amount of protein consumed should correspond to 20% of the daily diet, and it is recommended to consume meat, chicken, or fish at lunch and dinner, and include eggs and cheese in snacks.
When starting this diet, the body goes through an adaptation period that can last from a few days to a few weeks, in which the body adapts to produce energy through fat, instead of carbohydrates. Thus, it is possible that in the first days symptoms such as excessive tiredness and headache appear, which eventually improve when the body is adapted.
Who should not do this diet?
The keto diet is contraindicated for people over 65, children and adolescents, pregnant, and breastfeeding women. It also needs to be avoided by people at increased risk of ketoacidoses, such as type 1 diabetics, uncontrolled type 2 diabetics, people who are underweight or have a history of liver, kidney, or cardiovascular disease, such as stroke.
This diet is also not recommended for people with gallstones or who are being treated with cortisone-based medications. In these cases, the ketogenic diet must be authorized by the doctor and followed by a nutritionist.
If you are looking for a diet that can help you lose weight and improve your health, the keto diet may be a good option for you. Check out our keto meals options. Experience the best!