The objective of this eating plan is to optimize well being through a metabolic change, in which the primary source of cellular fuel is fats, which is achieved by a process called ketogenesis.
This transformation is a reaction that occurs in the body, when in the absence of carbohydrates, fat is burned to extract energy. Logically, the most expected result is to present a significant weight loss through this ketogenic diet to define more easily, since the body consumes fat reserves more quickly.
Although for many this seems an effective formula to lose weight and define the muscles, it must be noted that inducing the state of ketogenesis can cause health effects. To benefit from a diet of this type, you should always have the supervision of a nutritionist who designs a plan, controls and verifies the state of health and intervenes promptly in case of evidence of an unwanted sequel.
Not everyone can eat a ketogenic diet; People with pre existing health conditions should abstain, especially if those conditions involve kidney or heart problems.
In the opinion of most, the best weight loss program is one that can be sustained over the long term and that addresses the root cause of weight gain. It is precisely in this environment where a ketogenic diet is most useful, since it is effective in correcting one of the most common causes of weight gain: hormonal imbalance.
Insulin is a hormone that is released in the body in response to fluctuations in blood sugar. When glucose increases, the pancreas releases insulin to move it into cells where it can be consumed for fuel. Therefore, if the cells are busy burning glucose, the body converts the excess energy into fatty acids and stores them in the fat cells, with all that it derives.
Lack of energy to exercise and overeat are symptoms of an underlying hormonal imbalance, caused by the way the body uses insulin. But what is it that causes insulin levels to rise and stay elevated? Under normal conditions, the answer is obvious: high carbohydrate intake.
Carbohydrates are broken down in the intestine and eventually turn into sugar in the blood. Therefore, the best weight loss program is one that is geared towards lowering glucose and circulating insulin levels, just as a ketogenic diet does.
And there is more; With the addition of physical activity, especially high intensity exercise, the glycogen stored in the muscle is used up, utilizing excess energy reserves, making the muscle cells more sensitive. It is for this reason that people who train to gain muscle mass, find in the ketogenic diet an effective ally that favors and facilitates muscle definition.
Combining a ketogenic eating plan with a high intensity training program fits the bill perfectly; it is an effective way to lose weight and a great way to promote health.
Ketogenic diet foods
A ketogenic diet includes the consumption of:
Proteins:
- Meat: beef, pork, lamb, veal, goat and wild game
- Poultry: chicken, turkey, quail, hen, duck, goose, pheasant
- Fish of any kind
- Seafood: clams, crab, lobster, scallops, shrimp, squid, mussels, and oysters
- Eggs
- Bacon and sausage
- Vegetable protein food supplements
Fresh vegetables:
- Any green leafy vegetable
- Asparagus
- Avocado
- Peppers
- Broccoli
- Brussels sprouts
- Carrots
- Cauliflower
- Chard
- Chive
- Cucumbers
- Pickles
- Leeks
- Olives
- Onions
- Radishes
- Spinach
- Cabbages
- Chard
- Tomatoes
Dairy products:
- Milk cream
- Sour cream
- All hard and soft cheeses
- Cream cheese
- Whole milk yogurt (unsweetened)
Fats and oils:
- Avocado oil
- Almonds oil
- Butter (preferably from organic sources)
- Chicken fat, organic
- Duck fat, organic
- Lard (not hydrogenated)
- Macadamia nuts
- Macadamia oil
- Olives
- Olive oil, organic
- Coconut oil, organic
- Peanut butter (unsweetened)
Drinks (without sugar):
- Decaffeinated coffee
- Herbs tea
- Water
- Lemon juice
- Almond milk
- Coconut milk
- Soy milk
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