Diet Chetogenica, here’s how it works and what is the food pattern to follow over 21 days
The 21-day ketogenic diet, which someone on the web calls the ketogenic diet (which means nothing) or the chitogenic diet, or less incorrectly the keto-diet, the keto diet, or the ketone diet – is a carbohydrate deprivation diet. , which has extraordinary deflating and detoxifying effects, if carried out correctly. Let’s find out everything about the ketogenic diet: the complete menu, how it works and what are the benefits of this diet.
The ketogenic diet has been on everyone’s lips for some time. This high-fat, low-carb meal plan promises to turn your body into a fat-burning machine. For this reason, the popularity of this diet has grown in recent years, particularly as a weight loss strategy, also thanks to Hollywood stars and professional athletes such as Halle Berry, Adriana Lima and Tim Tebow, who have publicly advertised the benefits of the diet. .
In words it all sounds very promising, but how does it work? Let’s see it more specifically.
What is the ketogenic diet?
The ketogenic diet, also known as 21 day diet, is an almost carbohydrate-free diet (intake below 5%) that triggers the so-called ketosis. It is a particular metabolic state in which the body, not having carbohydrates available, is forced to burn fat for energy production. Doing so accelerates weight loss in no time. Ketogenic nutrition, as a rule, is very low in carbohydrates, high in fat and moderate in protein. In this diet, carbohydrates are generally reduced to less than 50 grams per day, although there are stricter and freer versions of the diet. Fat should replace most of the cut carbohydrates and provide about 75% of your total calorie intake. Protein should account for around 20% of energy needs, while carbohydrates are generally limited to 5%.
All of this forces your body to rely on fat for its main energy source instead of glucose – a process known as ketosis. During ketosis, your body uses ketones – molecules made in the liver from fat when glucose is limited – as an alternative source of energy.
Ketogenic diet for weight loss: does it work?
Although fat is often avoided for its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets. They also reduce hunger and increase satiety, which can be especially helpful when trying to lose weight.
Furthermore, studies have shown that this diet can even improve certain conditions such as type 2 diabetes and cognitive decline.
What to eat on the ketogenic diet?
Switching to this diet may seem overwhelming, but it’s not difficult. Your goal should be to reduce carbohydrates by increasing the fat and protein content of meals and snacks. To achieve and remain in a state of ketosis, carbohydrates in the diet must be limited.
While some people may achieve ketosis just by eating less than 20 grams of carbs per day, others may be successful with a much higher carb intake.
This is why sticking to keto-friendly foods and avoiding carbohydrate-rich items is the best way to lose weight. Here are the foods you can eat on the ketogenic diet:
– Salmon and salad
– Fatty fish: wild salmon, herring and mackerel.
– Meat: Grass-fed beef, venison, pork and poultry.
– Whole milk: yogurt, butter and cream.
– Low-fat cheese: cheddar cheese, mozzarella, brie, goat cheese and cream cheese.
– Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flax seeds.
– Healthy fats: coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
– Avocado: Whole avocados can be added to almost any meal and snack.
– Non-starchy vegetables: green vegetables, broccoli, tomatoes, mushrooms and peppers.
The ketogenic diet menu: weekly example
Let’s now look at an example of this diet, based on a hypothetical week. Remember that this is a type of diet that must be followed under strict medical supervision, and that this is just an example to be taken with a grain of salt. If you really want to try this new diet, contact your doctor and work out together which habits are best for you.
Ketogenic Diet Scheme
Morning: Eggs or 50 grams of preserved meats with a choice of bacon, ham, bresaola or speck;
25 – 50 grams of rye bread or dried fruit;
30 grams of cheese or cottage cheese.
Mid morning: 50 grams of dried fruit and two tablespoons of peanut butter.
Lunch: 200 – 250 grams of fish (tuna, trout, salmon) or chicken or turkey;
100 grams of vegetables avoiding potatoes, peas or carrots because they contain carbohydrates;
25 grams of your choice of oil, mayonnaise or cream.
Mid afternoon: 50 – 100 grams of parmesan; a protein preparation; a vegetable soup.
Dinner: 150 – 200 grams of your choice between burgers, veal or eggs; 20 – 30 grams of your choice between oil, mayonnaise or butter; 200 grams of vegetables avoiding those that contain carbohydrates.
The contraindications of the ketogenic diet
While there are many pros to this diet, there is no shortage of contraindications either. In fact, the first of these is the elimination of glucose in the diet, caused by the elimination of carbohydrates. It is clear that our body needs to enter glucose and its lack for a long time could lead to psycho-physical imbalances.
Dehydration is another contraindication to consider, due to ketosis. It is also good to know that if you try to lose weight in a short time you have to be careful to accompany the diet with sporting activity, because by exercising our body needs more and more glucose, so it would fail much faster.
For those who are not on the ketogenic diet
Severe or complicated obesity (hypertension, type 2 diabetes, dyslipidemia, OSAS, metabolic syndrome, osteopathies or severe arthropathies)
Severe obesity with indication for bariatric surgery (in the pre-operative period)
Patients with rapid weight loss indications for severe comorbidities
Non-alcoholic fatty liver disease (NAFLD)
With all these factors in mind, it is always a good idea to consult your doctor or nutritionist before starting any diet of this type.