By: Silvia Suarez, Nutritionist
2000s, diets and experts sought to leave us in size 0, 21 years later, we
intend to have a more real and stronger body, EYE! without so much sacrifice,
but taking into account what kind of food we consume on a daily basis. In
recent months, the KETO diet has become famous, which is contradictorily based
on high fat consumption, YES, FATS! In fact, that’s what makes it so popular
for those looking to diet with quick and effective results. If you are one of
them, here we tell you 5 things you should know before starting the Keto diet.
Of course, do not forget to consult with your nutritionist the most favorable
eating plan for you and if this type of diet is ideal for your body.
as the Keto diet, consists of a very low intake of carbohydrates, very high fat
and moderate protein. The diet seeks to create ketones, which are made when the
body uses fats to obtain the energy it needs and, well, by replacing
carbohydrates (sugars) with fats, the body is forced to find a new route that
provides energy to your cells and begins to use fats
idea is to consume foods that are high in healthy fat, for example: olive oil,
avocado, nuts, cashew butter, aged cheeses, Greek yogurt and fats from animal
sources such as butter, among others. others. You can also consume: meat, eggs,
fish; and you should eliminate foods such as bread, sweets, pasta, cereals,
potatoes, legumes, baked goods, alcohol, and high-carbohydrate fruits such as
bananas, apples, and pears. The only carbohydrate sources allowed are
vegetables such as spinach, olives, lettuce, and asparagus. On the fruit side,
there are some options that are allowed in low quantities, such as
strawberries, blackberries, blueberries and raspberries. It is very important
in this diet to have a high water consumption to avoid dehydration since, by
reducing the consumption of carbohydrates, the body stops retaining liquids.
diet has been proven to be very effective for weight loss. However, it is not
known if this is directly due to ketosis or if it is the result of low dietary
sugar intake. Some research indicates that the KETO diet may lower blood
pressure and triglyceride levels. In addition, due to the effect of ketone
bodies, it would help reduce inflammation in the body.
There is research that indicates that the prolonged use of
this diet can generate:
•Constipation due to low fiber intake.
• Kidney stones due to high protein intake.
•High cholesterol.
•Dehydration.
•Osteoporosis.
5.- If you are a vegetarian, can you follow this diet? The
Keto diet for vegetarians becomes more complex and limited, however, with good
planning it can be achieved. What you should keep in mind is that your main
sources of protein will be: eggs and cheese. Remember that in this diet you
will not be able to consume most fruits (also based on your diet) but depending
on your metabolism and how consistent you are with this type of diet, you will
be able to consume fruits and vegetables with low carbohydrate content, such as
citrus fruits, cucumber, celery or eggplant in limited quantities.