Ketosis is a state of the organism that occurs when most of the food we eat is made up of fats. The liver stops using glucose as a source of energy and replaces it with fats, so this state, whose symptoms are similar to those caused by fasting, is a process that many athletes seek to refine their body keto shopping list.
To reach this process of ketosis and lose weight, it has become fashionable to follow a ketogenic diet, also called the keto diet, which consists in replacing carbohydrates with healthy fats, maintaining a more or less notable percentage of proteins among the nutrients that they will form the basis of our food. People who follow this type of diet take approximately 60-70 percent fat, 25-30 percent protein and only 5-10 percent carbohydrates. It is very important to be prepared to carry out this diet, since it increases energy levels in the body, and is indicated to follow it for a maximum of six months. Ten essential foods in the keto diet To follow the ketogenic diet with guarantees you have to do a planning that allows us to know what foods we can eat and which we cannot. Here we will help you with ten of the essentials for this type of food, since they provide all the energy you need and, at the same time, you eat quality food. The first is the vegetable, although not all are beneficial for following this diet. Thus, we have to choose the ones that do not have starch, since they are ideal and only contain five grams of carbohydrates in half a cup when we cook them, most of which come from fiber. Among the most recommended vegetables are artichokes, eggplants, broccoli or cauliflower, all very healthy, like celery, chard or peas. The second essential element to follow a keto diet is cheese, since although there are thousands of varieties worldwide, they all coincide in their low carbohydrate intake. The vast majority of cheeses are rich in healthy fats and there are several studies that associate it with fat reduction and increased muscle mass in the body. The third is meat and here we include both lean and fat and those from birds. It is possibly the basis of a ketogenic diet because they do not contain carbohydrates and is a food rich in vitamins and minerals, as well as high quality proteins. A trick to lose weight for those who follow this diet is to choose organic meat since these animals produce more antioxidants and Omega-3 fatty acids. The importance of quality oil The fourth essential food is fish, which also includes seafood. The most suitable are blue fish, rich in Omega-3, such as salmon, mackerel, sardines or tuna, while seafood is all welcome. The only important thing when feeding ourselves is not eating them in batters, so frying is not welcome for those who follow the keto diet. In Spain we are used to cooking with olive oil, but not in the rest of the world, although each time the 'liquid gold' is being introduced more into international cuisine. It is the fifth essential food and, if possible, that it is extra virgin, which gives it even more quality. It is a source of pure fat of the highest quality, the one that best suits our body and, in addition, we can take it in countless recipes: raw and passed through the pan. Olives, where olive oil comes from, are also welcome. Nuts and seeds are the sixth group of foods recommended to follow the ketogenic diet. They are considered as very healthy to fight heart disease and are not high in carbohydrates, beyond the fiber they contain. Nuts and almonds are possibly the most beneficial nuts of all. In Spain we are used to cooking with olive oil, but not in the rest of the world, although each time the 'liquid gold' is being introduced more into international cuisine. It is the fifth essential food and, if possible, that it is extra virgin, which gives it even more quality. It is a source of pure fat of the highest quality, the one that best suits our body and, in addition, we can take it in countless recipes: raw and passed through the pan. Olives, where olive oil comes from, are also welcome. Nuts and seeds are the sixth group of foods recommended to follow the ketogenic diet. They are considered as very healthy to fight heart disease and are not high in carbohydrates, beyond the fiber they contain. Nuts and almonds are possibly the most beneficial nuts of all. Dark chocolate is the ninth recommended food since, together with coconut, they are very rich in antioxidants and foods that are very low in fat… provided they are pure and have no sugar. In addition, they reduce the risk of cardiovascular diseases such as nuts and are the perfect complement to a meal high in quality fats and low in carbohydrates. For the end, as an essential tenth, we have left the drink and here, clearly, you have to bet on coffee and tea. These are two very healthy drinks, without the presence of carbohydrates, and that help to accelerate the metabolism and, therefore, the speed at which the fats are burned inside our body.
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