Ketogenic diet, how it works and what to eat to stay fit and healthy

The ketogenic diet or keto diet is highly recommended and requires precise instructions to implement it without any backlash.

The ketogenic diet takes its name from the metabolic process called ketosis, which occurs when the body produces ketones as a result of reduced blood sugar levels.

This process occurs when you follow a low-carb, high-fat diet, such as the ketogenic diet. Ketones are used as an alternative source of energy in place of sugars, causing the body to burn fat for energy.

To follow the ketogenic diet, you should follow these steps. First, calculate the amount of macronutrients needed for your ketogenic diet. Typically, the ketogenic diet requires a daily intake of approximately 70-75% of calories from fat, 20-25% from protein and 5-10% from carbohydrates.

Eliminate or drastically limit your intake of high-carbohydrate foods such as bread, pasta, rice, sugar and sweets. Choose healthy fat sources such as avocados, nuts, seeds, olive oil and high-quality animal fats. And consume a moderate amount of protein from sources such as meat, fish, eggs and dairy products.

Ketogenic diet, the typical menu of the week

Maintaining an adequate fiber intake through low-carb vegetables such as spinach, kale, broccoli, cucumbers and zucchini is also very useful on the ketogenic diet. As well as drinking plenty of water to maintain hydration and facilitate the ketosis process. The recommended weekly menu is as follows:

Monday: Breakfast: Omelette with cheese and vegetables. Lunch: Tuna salad with avocado and tomatoes. Dinner: Baked salmon with asparagus

Tuesday: Breakfast: Greek yogurt with walnuts and chia seeds. Lunch: Grilled chicken with green salad. Dinner: Steak with steamed broccoli

Wednesday: Breakfast: Crispy bacon and eggs. Lunch: Spinach salad with goat cheese and walnuts. Dinner: Pork fillet with grilled courgettes

Thursday: Breakfast: Avocado and protein powder smoothie. Lunch: Smoked salmon with avocado and cucumbers. Dinner: Curry chicken with baked cauliflower

Friday: Breakfast: Omelette with bacon and cheese. Lunch: Shrimp salad with avocado and tomatoes. Dinner: Chicken breast stuffed with cheese and spinach

Saturday: Breakfast: Coconut cream with almonds and chia seeds. Lunch: Turkey burger with mixed salad. Dinner: Pork chops with stir-fried cabbage

Sunday: Breakfast: Scrambled eggs with cheese and tomatoes. Lunch: Turkey roulade with cucumber and rocket salad. Dinner: Beef steak with grilled peppers.

As a snack, however, we can alternate dried fruit and seeds, olives, vegetables such as carrots and fresh seasonal fruit.

The basic instructions to follow

Remember that It is always important to consult a professional of health before starting any diet. Possible contraindications of the ketogenic diet include:

Lack of essential nutrients: The ketogenic diet is very restrictive and can lead to deficiencies of important nutrients such as fiber, vitamins and minerals if not followed correctly.

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Carbohydrate deficiencyi: Carbohydrates are the main source of energy for the brain and muscles, so a carbohydrate deficiency can cause tiredness, weakness and concentration problems.

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Digestive problems: Switching to a high-fat diet can cause digestive problems such as constipation, diarrhea and gas. Increased cholesterol: Because the ketogenic diet is high in fat, it can lead to increased blood cholesterol, which can increase the risk of heart disease.

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Short-term side effects: Some individuals may experience short-term side effects such as headaches, fatigue, muscle cramps, and constipation while adjusting to the ketogenic diet.