If you still have doubts about the ketogenic diet you are in the right place!
Today we want to answer the main questions that create confusion when you hear about keto and ketones, to understand when you enter ketosis, to make an accurate shopping list that meets the principles of the diet.
Easy Keto: The Complete Guide. This is the topic that will finally clarify any doubts and you can start this adventure to get back in shape and love your body more.
Keto easy the complete guide
Ketogenic diet, ketosis, ketones, protein regimen, good fats: there are many keywords that revolve around the concept of keto and often cause confusion. Doubts on the subject are legitimate, but if you really want to take this path you absolutely must dispel them, otherwise you'll find yourself making mistakes because you missed some important detail.
In this comprehensive guide we want to answer these simple questions:
- What to do
We are sure that at the end of reading the ketogenic diet will have no more secrets for you! So let's not waste any more time and start clarifying right away.
What is the ketogenic diet
The ketogenic diet is a diet that provides a reduced intake of carbohydrates in favor of foods rich in good fats. This distribution makes it possible to obtain energy from other sources other than the usual system. In fact, the energy charge will come from the metabolism of stored fat.
In practice, when you start a keto diet, the body is no longer able to draw on glucose reserves which tend to run low and falls back on fat reserves. And in this process the organ appointed to perform these functions is the liver.
What are ketones and what is ketosis
Speaking of ketogenic diet it becomes inevitable to clarify the concepts of ketones and ketosis.
Ketones, or ketone bodies, are molecules produced by the liver that are used by the body for energy purposes.
The production of ketone bodies causes the body to enter a phase called ketosis, in which, as mentioned above, the primary energy source becomes fat.
It's not easy to tell if you're in ketosis or not. For this, special measuring methods such as breath test, blood test and urine test are used.
Why go on a keto diet
The ketogenic diet has many advantages that can be summarized as follows:
- allows you to lose weight easily;
- weight reduction occurs quickly;
- you lose both fat and liquids;
- it is satiating;
- it is a healthy diet;
- has anti-inflammatory effect;
- improves the intestinal microbiota;
- makes you lose body fat;
- maintains muscle tissue.
Through the ketogenic diet, fewer total calories are consumed, while also keeping blood sugar values constant.
When to go on a ketogenic diet
The ketogenic diet is done when you need to lose weight. Since it is a diet based on the energy intake of fats, it allows you to eliminate the fatty walls concentrated in certain parts of the body and drain liquids more easily, without losing muscle tone.
It can be done for several reasons that are not necessarily related to weight reduction. In fact, sometimes it is the doctor who recommends it for health problems that require changes in eating habits. For example when blood sugar levels are high, or if you suffer from cardiovascular disorders.
Who can do it?
Despite its myriad benefits, the keto diet isn't for everyone.
Those who are overweight or in any case need to lose weight, women in menopause, people who have to undergo certain surgeries, women after giving birth to regain their physical shape, those suffering from type 2 diabetes can start it.
Absolutely not recommended, however, in people suffering from liver failure, struggling with problems related to fat metabolism, breastfeeding women and those suffering from hypertension.
What to eat
And now let's clarify once and for all which foods can be eaten during a ketogenic journey.
Here's the list:
- Leafy green vegetables, such as spinach and lettuce
- Cauliflower, zucchini and broccoli
- Low-sugar fruits, such as blueberries and raspberries
- Nuts, such as walnuts and almonds
- Tofu and tempeh
- High fat cheeses
- Olive oil
- Coconut oil
This list includes many good fats that are used to ensure the intake of Omega 3 and Omega 6, the proteins, minerals and fibers found in vegetables.
But we must also add special flours, i.e. the so-called keto friendly flours which derive from almonds, sesame, coconut, psyllium, oats, konjac and chia seeds, which favor ketosis.
Sugar doesn't appear as sweeteners and it's no coincidence! Better to replace it with erythritol, stevia or allulose.
And the fruit? Not all varieties of fruit are allowed, but avoid those too rich in sugar such as bananas and grapes.
Finally among the drinks we recommend the bullet proof coffeeand, Kombucha, herbal infusions, tea and coffee.
What not to eat
But now let's move on to the list of strictly prohibited foods, which don't give you a break and get you out of ketosis, compromising the results obtained. Here's what they are:
- grains, such as wheat, rye, spelt, barley, rice, oats, buckwheat, millet, quinoa, corn;
- starchy vegetables, such as potatoes and beets;
- confectionery and bakery products.
To make sure you don't make mistakes when buying food at the supermarket, food labels come in handy, which identify even the smallest amounts of carbohydrates and sugars present in a food.
This is our way of defining easy keto, the complete guide to becoming aware of the path to take, the results that can be obtained and the goals of a diet that can be very effective.
The simple glossary with the definition of the concepts and the answers to each basic question will be essential for directing you in the right direction and developing your keto planner properly, to adequately distribute all the macronutrients essential to your energy needs.
However, do not forget to consult your nutritionist to find out if the keto diet is right for you and always keep in mind that it is not a diet to be adopted for life, but only the time to get back in shape and enjoy yourself more or to solve some health problems that require some precautions on the table.