The ketogenic diet was developed in the United States in 1920. It was created to aid in the treatment of people with refractory epilepsy, the most difficult cases.
The ketogenic diet fell into disuse with the rise of anticonvulsant medications in the 1940s.
Today, the ketogenic diet is used by many people to lose weight and burn fat.
But what is the ketogenic diet, how does it work, what are its benefits, and what is the best menu to follow? Find out below!
What is the ketogenic diet?
The ketogenic diet proposes reducing carbohydrate intake, increasing fat consumption, and slightly increasing protein consumption.
Fat becomes the primary energy source with this diet, while carbohydrates are reduced and protein is consumed in moderate amounts.
This change alters how cells obtain energy for the body.
Low carbohydrate consumption causes the liver to convert fat from food and adipose tissue into fatty acids and ketone bodies for energy, increasing blood levels. This is the name ketogenic diet.
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How the Ketogenic Diet Helps You Lose Weight
The ketogenic diet, as mentioned before, drastically reduces carbohydrate consumption. This is because carbohydrates are the body’s main source of energy, as glucose is obtained from them.
When carbohydrate consumption is reduced, the body loses its main source of energy and begins to draw energy from other sources.
Accumulated body fat serves as a secondary source of energy for the body. When this secondary source is used, the person loses weight.
Benefits of the Ketogenic Diet
1. Fat Burning:
When the body enters ketosis, the entire fat oxidation system for energy is activated to ensure energy supply when carbohydrates are scarce.
By using fat as a source, the body prepares to burn fat efficiently, making this process easier.
2. Preserves Muscle Mass:
The ketogenic diet is great for losing weight without compromising muscle mass.
Since the body will still be consuming protein moderately, the body won’t need to break down muscle protein, preventing lean muscle mass.
3. Controls Appetite:
A good feature of the ketogenic state is that it appears to suppress appetite when combined with a high protein intake. Satiety can be a great ally in the diet.
Check out: Everything You Need to Know About the Detox Diet
Ketogenic Diet Menu
The foods allowed on the ketogenic diet are sources of protein and fat.
Some examples are: turkey breast, chicken, red meat, fish, and eggs.
Avoid foods high in carbohydrates, such as bread, sugar, and white rice, at all costs.
Check out the menu below to help you on the ketogenic diet.
Breakfast
- Omelette, scrambled or boiled eggs;
- Ham or salami;
- Butter;
- Tea or coffee.
Check out: Everything you need to know about the low-carb diet
Lunch
- Beef or pork;
- Seafood or fish;
- Olive oil;
- Asparagus;
- Salad.
Snacks
- Nuts;
- Cheese;
- Salami;
- Avocado;
Dinner
- Eggs;
- Chicken;
- Salad;
- Sautéed spinach;
- Olive oil.
Diet soda and juices can be consumed with meals. Those who don’t miss these drinks can opt for water.
Remember that an ideal menu should always be designed by a nutritionist, who will respect your individual needs.
Desserts for the Ketogenic Diet
Going without sweets is almost a sacrifice. It’s always good to have a sweet treat on hand for when cravings strike, so you can avoid the yo-yo effect when you end your diet.
With that in mind, we’ve put together two desserts for the ketogenic diet.
1. Gelatin with Yogurt
Besides being very easy to make, it’s also one of the most delicious. Yogurt is rich in protein, which is perfect for the ketogenic diet.
Ingredients:
- 2 boxes of diet gelatin. Any flavor is fine
- 2 cups of nonfat, unflavored yogurt
Preparation:
- Make the gelatin as directed on the package;
- Add less water for a thicker consistency;
- Refrigerate to set;
- Then place in a blender along with the yogurt;
Blend until mousse-like!
2. Lemon Curd
Another great dessert alternative is lemon curd. It’s a very tasty dessert with a hint of lemon at the end. Because it contains lemon, it’s rich in vitamin C.
Ingredients:
- Juice of 4 squeezed Sicilian lemons;
- Zest of 2 Sicilian lemons;
- 2 eggs;
- 1 egg yolk;
- Sweetener to taste;
- 50g maple syrup
- Unsalted butter.
Preparation:
- Beat the sweetener with the butter;
- Slowly add the eggs and continue beating;
- Then add the juice and zest;
- Bring to a low boil and stir until thickened;
- Be careful not to let it boil;
- Allow to cool and refrigerate;
- Once cooled, serve!
Contraindications
The ketogenic diet is contraindicated for people over 65 or with a history of cardiovascular disease, stroke, or liver or kidney failure.
In these cases, the ketogenic diet must be authorized by a doctor and monitored by a nutritionist.
And if you’re over 40 and determined to burn 20 LBS of pure fat and erase YEARS of aging in a matter of weeks… Then,
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