What is the keto diet and how does it work, which activates the metabolism to burn more calories

If your goal is slim downthere are many diets or ways of eating that you can follow to achieve it but, yes, some are more healthy what others. If you want to lose weight fast, you can always follow diets detox What the one with the applewhich assure you of losing weight in just five days, but your Health can be harmed by this restrictive diet, so we usually recommend another type of diet such as the anti-inflammatory wave fast metabolism diet.

Surely if you are in this process you have heard of the keto dietsince there are many celebrities that follow it, but it is not clear to you if it is a way of feeding healthy or not. Calm down, here we explain what it is, what it is based on and the dangers what it can mean to follow her for a long time.

According to experts in nutritionthe keto or ketogenic diet restricts foods rich in carbohydratessuch as cereals, sugar and even certain vegetables and fruits, promoting foods rich in good fats and proteins, such as oily fish or avocado. In this way, the process of ketosisa metabolic state similar to intermittent fasting.

what is ketosis

The term keto diet refers to the creation of ketone bodieswhich are metabolic compounds generated in the body in response to a lack of energy reserves.

The carbohydrates are the first source of that energy: the muscles resort first to the concentration of glucose in blood When the necessary glucose is lacking, the muscles will look for energy in the reserves of glucose. glycogenWhat are the carbohydrates accumulated in the body and if these run out is when the ketosis. When you enter ketosis, fatty acids are converted in the liver into ketone bodiesmolecules that the body will now use as an energy source, as if it were glucose.

Summing up, the ketosis is a state in which the body has run out of energy reserves (in the case of keto diet because we restrict the intake of carbohydrates) and has to resort to fats to use them as immediate fuel, especially for the operation of muscles.

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Forbidden and allowed foods on the Keto diet

Remove all sources carbohydrates can seem quite complicated, especially if you base your diet on ultra-processed. But if you put in enough effort, you cook your own foods and you know what you can and cannot eat, it’s not that difficult. Note:

Foods you can eat:

– Fish and shellfish: salmon, tuna, sardines, bonito, eel, mackerel, swordfish.

– Meat: chicken, pork, beef, poultry.

– Vegetables: broccoli, cauliflower, cabbage, chard, chicory, spinach, lettuce, cabbage, zucchini, cucumber.

– Eggs.

– Fruits: tomato, avocado, strawberries, blueberries, lemons, lime, blueberries, blackberries.

– Nuts: walnuts, hazelnuts, almonds, pine nuts.

– Dairy products: natural yogurt, cheese (blue cheese, mozzarella, brie, gouda…), kefir, milk, butter.

– Beverages: water, red tea, green tea, infusions, coffee without sugar, probiotic drinks.

– Sweet: unsweetened chocolate, pure cocoa.

Foods you shouldn’t eat

– Starch: Rice, pasta, corn, cereals, oatmeal, cornstarch.

– Legumes: Beans, chickpeas, peas, lentils, soybeans.

– Wheat flour.

Breadtoasts.

Potatosweet potato

– Tarts, sweetcookies, chocolate, candies, cakes.

Sugarbrown sugar, ice cream, milkshakes and sweeteners.

Chocolatedietary and processed products.

Pizzalasagna, cow’s milk.

– Beverages alcoholic.

– Sweet vegetables: beet, carrot, etc.

– Most of the fruits like banana.

Why does it help us lose weight?

There are three foundations on which the weightloss of the keto diet:

– To begin with, the body has to resort to fat to produce energy, but this method is not as efficient as when using glucose As fuel. I mean, we need more. fatty acids to get the same energy, so we lose more weight quickly.

– When we eat too much carbohydrates or sugarsthese are not used to transform into energy, so they become fat. By eliminating or limiting them we remove this problem.

– Food based on fats and proteinsas is the case with the keto diet, helps control the hungersince it increases satiety for a longer time.

Dangers of the keto diet

But not everything is so pretty and, although this diet can come in handy for certain people with a specific lifestyle and at a punctual of their lives, it is not something that you should sustain over time, as it is not a diet balanced.

Furthermore, in extreme situations of ketosis can be produced ketoacidosiswhich is that ketone bodies lower the pH level of the blood, causing it to be more acidicwhich negatively affects the organs: bad breath, headaches, kidney problems, nausea, dizziness, cramps and muscle weakness, even brain edema. The keto diet is not recommended for people with metabolic diseases, thyroid, kidney, liver or pancreas problems, diabetics or patients with eating disorders.