ketogenic diet recipes

The ketogenic diet has shown, in many studies, that it is effective in weight loss. This should not be a useful thing, although other research has given positive values ​​to this nutritional dynamics. As always, this tool depends on how you use it, who uses it and our lifestyle habits. Let's talk about it and why it works when it comes to weight loss.

What is a ketogenic diet?

This type of diet, which looks for ketosis, is a natural physiological process in which the body generates substances known as ketogenic bodies from fat and because of a lack of carbohydrates. This phenomenon consumes fat for energy more quickly and less efficiently, so it can increase calorie expenditure, reduce the accumulation of fat and glycogen and control blood glucose levels (blood carbohydrates).

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Ketogenic, keto diet or low-carb diet

The ketogenic diet is to reduce the amount of so-called "carbohydrates" to the maximum, less than about 50 grams per day, increase the amount of fat (good quality) and protein in the diet. There is no mono-ketogenic diet (which will not be a good sign), but you can adapt any "menu" with a pattern that contains 50-60% fat and between 20-30% protein, leaving 10%, at most, to carbohydrates. 

This means reducing rich foods such as grains and derivatives, eliminating sugar and reducing and controlling fruits and vegetables ... In the ketogenic diet must prevail sources of fat and protein in order to produce ketosis, which is the basis of their effectiveness.
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How does keto work?

Ketosis is a natural phenomenon used to obtain energy quickly although it is more ineffective than other metabolic processes such as beta-oxidation of fats, the carbs cycle and its dissolution (relatively, not in its net balance). In fact, inefficiency lies in one of the reasons for its effectiveness when it comes to weight loss because it requires more fat to produce the same amount of energy. Specifically, keto appears when there are no longer carbohydrates in the blood so that the cell begins to generate substances for rapid consumption of fatty acids; ketone bodies. 

These are acetone, acetic acid or beta-hydroxybutyric acid. Under fasting conditions, the brain is able to consume up to 75% of these substances, in the absence of glucose. If we stimulate ketosis, in the end, the rest of the body will consume these ketones from fat.

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Ketosis and ketoacidosis

When an error occurs in the diet as we mentioned before, it is necessary to use caution when using these tools because we can reach a non-positive situation known as ketoacidosis. This occurs when there is an excessively low amount of carbohydrates in the blood, which leads to the appearance of a large concentration of ketone bodies, which acidify the blood.


Blood pH differences are very mild and identify important things like nutrient transport or oxygen. Slight contrast may cause mild problems but may lead to more serious problems. In principle, its symptoms are not serious: dizziness, malaise, bad breath, muscle failure, frequent urination, thirst for a whole day or more, headache, nausea, the desire to vomit, dizziness, sweet breathing, stomach pain.

Many investigations have shown their effectiveness, at least similar to the effectiveness of a low-fat diet. There is other evidence, in animal models, that show positive effects on the nervous system. Except in cases where this diet may be harmful to health, associated with other problems, this dietary pattern now seems safe and fun in the search for weight loss.

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