Health & Fitness

The Ketogenic Diet For Weight Loss

The ketogenic diet for weight loss, an effective and definitive solution to lose weight and maintain a slim body for life, without strict diets or starvation

The Ketogenic Diet For Weight Loss

If you want to lose weight, improve your health, even naturally boost your physical performance, without strict diets or starvation, there is an effective and definitive solution called the ketogenic diet.

The keto diet also called the keto diet, which comes from the English “ketogenic” is a diet characterized by low carbohydrate consumption that turns our body into a powerful fat-burning machine.

What is ketosis?

Ketosis is the metabolic state in which the body or our body enters when we force it to use fat as an energy source.

It takes a few days for the body to enter a state of ketosis, as long as we reduce carbohydrate intake, which should be 15 to 30 grams a day. The change to the state of ketosis depends on the amount of glucose that we have stored in our bodies.

Ketosis Maximizes Fat Burning

In the ketogenic diet for weight loss, our body changes energy sources to function exclusively from fat, this change reduces insulin levels and increases fat burning drastically.

 Ketogenic Diet Benefits

The main benefit of the ketogenic diet to lose weight is to help us lose weight permanently and stay slim for life, it will also allow us to reduce triglyceride and cholesterol levels.

Another important benefit is the substantial reduction of appetite, the keto diet for weight loss is high in proteins that are difficult to digest, which helps us to stay full for much longer, and therefore we eat less.

  1. It helps to eliminate liquids retained in the body
  2. Repower physical resistance
  3. It improves mental concentration capacity
  4. Helps to decrease metabolic pathologies
  5. Lowers blood sugar levels (Diabetes II)
  6. The ideal diet for people with epilepsy, Parkinson’s, and Alzheimer’s

The lower consumption of fat and carbohydrates helps to effectively combat migraine problems, acne, blood pressure, and other diseases.

Ketogenic Diet Phases, Step By Step.

Phases Of The Ketogenic Diet (Keto Diet Phases)

It is important to know the foods that we must invest in the stages of the ketogenic diet, in this way we can plan our daily ketogenic diet menu adequately and effectively.

In the ketogenic diet allowed food varies according to each phase, below how to do the ketogenic diet step by step, plus an example of ketogenic diet weekly menu and recipes.

Phase 1 Ketogenic Diet (Phase 1 Keto Diet)

Ketogenic Diet Food Allowed

These are the foods allowed in the first phase keto diet, meats of all kinds, sausages, yogurt cheeses, milk cream, ketchup, mayonnaise, green vegetables, tea or coffee, diet drinks.

Avoid

  1. Sugar
  2. Alcohol
  3. Sauce
  4. Noodles
  5. Flours
  6. Fruits
  7. Milk

Ketogenic Diet Menu Phase 1 Example

Breakfast:

  • 1 Cup of green tea
  • 2 boiled eggs
  • 1 Slice of cheese and ham

 Half morning:

  • 1 Portion of olives

 Lunch:

  • Grilled fish
  • Stuffed eggs

 In Mid-afternoon:

  • 1 Cup of green tea
  • 1 Low-fat yogurt

Dinner:

  • Grilled or grill chicken
  • Lettuce salad with spinach

Phase 2 Ketogenic Diet (Keto Phase 2 Diet)

Ketogenic diet allowed foods

All the first phase foods and we add raw or cooked vegetables and fruits such as oranges, apples, plums, and strawberries.

Example Menu Phase 2

 Breakfast

  • 1 glass of peach smoothie
  • 1 Scrambled Egg

 Half Morning

  • 1 tomato

 Lunch:

  • Tuna burger
  • Chard with low-calorie white sauce

 In Mid-Afternoon

  • 1 glass of skimmed yogurt
  • 1 Cup of green tea

 Dinner:

  • A portion of zucchini lasagna
  • Carrot and egg white

Phase 3 Ketogenic Diet (Keto Diet Phase 3)

In this example of a ketogenic diet for weight loss, all phase 1 and 2 foods participate, we add whole grains and low sugar desserts.

 Example Menu Phase 3

 Breakfast:

  • 1 Cup of coffee with skim milk
  • 1 Serving of scrambled eggs with ham and cheese
  • 1 Fruit

 Mid-morning:

  • 1 Fruit of the season

 Lunch:

  • Caprese pasta
  • Arugula and lettuce salad.
  • 1 Fruit.

 Mid-afternoon:

  • 1 serving of low-fat cheese

Dinner:

  • Chicken casserole
  • 1 serving of vegetables
  • 1 light jelly

IMPORTANT:

In the daily menu ketogenic diet, it varies according to each phase, you can customize it according to your taste, always respecting the portions and foods allowed in each phase.

It is important to strictly follow the ketogenic diet recipes to lose weight, to achieve the desired goal, that is, lose weight and have a slim body permanently.

 Ketogenic Diet Side Effects.

In the first week of the Ketogenic diet and in the process of changing the body to ketosis, some side effects may arise. You may experience headaches, signs of tiredness, states of irritability, lower limb cramps, constipation, and heart palpitations.

It does not have harmful effects on the liver or kidney, it has beneficial effects on the central nervous system, it does not produce osteoporosis, it could also increase the aerobic performance of sports activity.

Side effects are usually mild and temporary, which you can avoid consuming plenty of water and salt.

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