The keto o-r ketogenic diet- is a widely used option for rapid weight loss, using fat primarily as an energy source. However, it is an alternative that requires good planning and is not advisable for everyone.
The ketogenic diet, or keto diet as it is more commonly known means that, instead of using carbohydrates as the first source of energy, the body is reprogrammed to use fats due to lack of carbs.
This energy change is called ketosis since the body will produce - as a result of burning fat in the liver - ketones that it will distribute as a nutrient in the organs, muscles, and brain.
According to nutritionists, fat is the lowest quality and least efficient energy, so the body must burn it in greater quantity, which results in lipids disappearing at full speed, being able to lose several kilos in a month.
The ketogenic diet was a Russell M. Wilder medical term of 1921 to refer to therapeutic intervention in patients with epilepsy. He discovered that patients had great improvements on this diet. That is, it was born as a medical diet in a very specific case.
The high protein keto diet bases your diet on 60% fat, 35% protein, and 5% carbohydrates. That means that the majority of the diet would consist of foods high in fat and low in carbohydrates such as green leafy vegetables and grow on the ground (tomato, avocado, cucumber), bluefish, meat, eggs, fatty dairy products, nuts and seeds, virgin olive oil, coconut oil, and avocado oil.
Fruits are not allowed as they contain sugars in the form of fructose, which is a carbohydrate. However, they can and should be eaten from time to time: lemon, raspberry, blueberry, strawberries, watermelon, grapefruit, and melon. Pasta, flour, rice, and bread are also out, as are potatoes, cereals, legumes, sweets and pastries, carbonated and sugary drinks, processed foods.
Versions of the ketogenic diet
Standard ketogenic diet:
This is a very low carb, moderate protein and high-fat diet.
Cyclical ketogenic diet:
This diet involves periods of higher-carb intake.
Targeted ketogenic diet:
This diet allows you to add carbs if you do exercise.
High protein ketogenic diet:
Similar to a standard ketogenic diet, but it includes more protein.
For these reasons, a ketogenic diet is not advisable for people with kidney failure or those who suffer from poorly controlled metabolic diseases such as diabetes or morbid obesity, in which a sudden production of ketone bodies can give rise to ketoacidosis.
In all cases, it is always advisable to plan and control the keto diet as well as ketosis, to ensure weight loss without health risks. Make sure you contact an expert before starting any diet!