A ketogenic diet consists primarily of high fat, moderate protein, and very low carbohydrate consumption. For example, in a 2000kcal dietary pattern, carbohydrates would represent approximately 20-50 grams. The objective is to deprive the body of this source of energy to reduce insulin secretion, giving way to the use of stored energy through two processes known as gluconeogenesis (synthesis of glucose through fats and proteins) and ketogenesis (degradation of fats).
Ketogenesis gives rise to ketone bodies, products derived from the metabolism of fatty acids (fats). This state the body enters is known as nutritional ketosis. Throughout the day, we can all activate certain phases of ketosis through short fasts, although without proper nutrition and physical activity planning it is more difficult to activate it with the aim of achieving weight loss.
FOODS RECOMMENDED IN A KETOGENIC DIET
Good quality fats and oils: extra virgin olive oil, butter, coconut oil, avocado, nuts, etc.
Dairy: cheeses, Greek yogurt, cream.
Protein sources: egg, meat, fish and low-carbohydrate vegetable protein.
Green leafy vegetables, and others such as eggplant, tomato, cucumber, asparagus, broccoli, cauliflower, and mushrooms.
FOODS NOT RECOMMENDED ON A KETOGENIC DIET
Some of the foods that prevent the body from entering this state of ketosis and using energy sources other than glucose are the following:
Sugary drinks and products, and those under the name “light” (they are usually rich in sweeteners, which can affect ketone levels)
Cereals and starches, especially refined ones.
Fruits (especially the ripest ones since they contain a greater amount of sugar), except for citrus fruits and red fruits.
Refined saturated fats
Alcohol
EXAMPLE MENU OF KETOGENIC DIET
Below you will find ideas for different dishes to carry out this dietary pattern (both lunches and dinners are interchangeable).
BREAKFAST
Scrambled eggs with avocado and spinach
Greek yogurt with peanut butter and pure cocoa powder
French omelet with cheese
Chia and coconut milk pudding
LUNCH
Tuna or mackerel salad with pico de gallo
Tofu/salmon/chicken, sesame and green leaves salad
Sautéed shrimp with garlic and asparagus
Zucchini spaghetti with eggplant, minced meat and basil
DINNER
Cucumber and avocado cream
Tofu with tomato sauce, broccoli and cheese
Salmon with curry and coconut sauce
Beef with mushroom sauce
