Lose weight with the keto diet: how to organize a weekly menu with low-carb recipes
In theory, to lose weight you just have to burn more calories than you eat, although, in practice, it is not that simple. That is why many people start to turn to dangerous keto diets looking for unreal magic solutions. Luckily, there are diets that we can follow as a starting point to lose weight, and the keto diet may be one of them.
The ketogenic or keto diet seeks the creation of ketone bodies that stimulate fat burning through the extreme reduction of carbohydrates. It is what is known as entering ketosis: when the body runs out of energy and uses fat stores for fuel. Therefore, it is a diet based on the intake of fat and also protein, avoiding simple or complex carbohydrates as much as possible.
What is the keto diet, who can follow it, and 41 recipes that adapt to it?
DIRECTLY TO THE PALATE
What is the keto diet, who can follow it, and 41 recipes that adapt to it?
They have always told us that we obtain energy from cereals, tubers, and derivatives, the most traditional source of carbohydrates and that the old-fashioned food pyramid still maintains at its base, despite the fact that many experts demand an update more in line with the Harvard dish.
Legumes, fruits, and vegetables are also a source of hydrates in different proportions, without forgetting all the forms of sugar and honey. With the exception of the latter, foods high in carbohydrates are often part of a balanced and healthy diet, so it may come as a shock that they are "prohibited" on a keto diet.
Keto
Although they have become fashionable diets low - carb or low - carb, weight loss both to define muscles or be healthier, these foods for themselves or fatten nor unwholesome. It is the quality and general context of diet and lifestyle that define a healthy diet that can facilitate weight loss.
Precautions before losing weight on a ketogenic diet
It must be remembered that this diet seeks to force a very specific state of the body into which it enters a kind of exceptional situation. By not receiving the usual energy it needs, it draws on emergency reserves and does not accumulate new fuel.
Ketosis also has risks and possible negative effects
Putting the body in such an extreme state can be a very radical shock at first, which can take some getting used to. In addition, it is not without risks and possible negative side effects, such as bad breath, difficulty concentrating, a drop in athletic performance, dehydration and/or constipation, or, in extreme cases, ketoacidosis with nausea, vomiting, and fainting.
Keto
It is a diet discouraged for people with metabolic diseases such as diabetes mellitus or hormonal problems, eating disorders (TCA), or related to the liver, kidney, or pancreas, among others. It is always advisable to go to a professional to guide and advise us based on our specific needs to avoid health risks and achieve our goals safely.
It is not an adequate diet to follow in the long term, much less without supervision, since serious nutritional deficiencies can be created in the body, such as vitamins, minerals, and fiber.
Cooking to lose weight: 11 light dinner recipes to lose pounds without going on a diet
DIRECTLY TO THE PALATE
Cooking to lose weight: 11 light dinner recipes to lose pounds without going on a diet
Why the keto diet helps you lose weight
Given the above, it is easy to answer this question: we force the body to burn fat to obtain the fuel it needs. This translates into logical weight loss, also favoring muscle definition, where appropriate.
Sardines
As our colleagues at Vitónica delve here, the energy obtained through this system is not very efficient, so more fat is burned to obtain more energy; this circumstance also favors weight loss.
Fat loss is promoted and promotes satiety
Furthermore, since we do not take in excess "fuel", we do not run the risk of accumulating that excess energy in the form of reserves. In other words, no new fat accumulates. By reducing the consumption of carbohydrates to a minimum, hypercaloric intake due to an excess of carbohydrates is also avoided. By prioritizing fats and certain proteins, the body is forced to constantly burn them.
Added to all this is the scientific evidence that this eating pattern favors greater satiety. Meals are better controlled, avoiding hunger peaks and the risk of bingeing or eating more between meals.
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How to plan a weekly keto menu
After so much theory, comes the practice and its problems: it is not so easy to plan a complete weekly menu while reducing the carbohydrates in the diet as much as possible. A ketogenic diet not only avoids carbohydrates "with a bad reputation" (bread, rice, potatoes, pasta), it also has banned fruits and vegetables, vegetables, legumes, and whole grains such as oats, or even quinoa.
A successful keto menu will need to be nutritionally complete to avoid essential nutrient and energy deficiencies and to promote the necessary adherence it should be varied, palatable, and tasty. Monothematic routines are usually the first cause of the failure of any diet. Good planning - again, preferably with a professional - will be the basis for success, avoiding improvisation that could also get us out of ketosis without realizing it.
The nutritional density of fats is very low and must be compensated with high-quality proteins, vegetables, and some fruits that concentrate a large number of vitamins and minerals, with minimal carbohydrates, such as avocado, blueberries, raspberries, and currants. The dry or dehydrated versions are completely ruled out, also juices and smoothies.
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