Why the ketogenic diet can help with weight loss

Scientific evidence confirms that a keto diet can help in weight loss diets based on, mainly, three premises:

The body has to resort to fat to produce energy. But the ketosis process is not as efficient as when using glucose; we need more fatty acids for less energy. The higher energy expenditure also contributes to greater weight loss.

By limiting or eliminating carbohydrates, they do not accumulate, thus preventing them from concentrating in the form of fat. One of the main causes of obesity or overweight is precisely the excess of carbohydrates or sugars in the diet, consuming many more than the body needs and which end up accumulating in the form of fat.

Increases satiety and decreases appetite. According to several studies, a diet based on the parameters of the ketogenic diet — fats and proteins — helps to control hunger as it contributes to feeling more satiated for a longer period of time.

What is a keto diet or ketogenic diet: understanding ketosis?

The now popular term “keto diet” is the adaptation of ketogenic diet, i.e. ketogenic diet. The name refers to the fact that it is a dietary model whose objective is the creation of ketone bodies. These ketone bodies are metabolic compounds generated in the body in response to a lack of energy reserves.

We already know that food provides us with the nutrients and energy necessary for our body to function properly; the “gasoline” of our organism’s machinery. Carbohydrates are the first source of this energy: the muscles first resort to the concentration of glucose in the blood.

When the necessary glucose is lacking, i.e., if we have low blood glucose levels, the muscles will look for energy in the glycogen reserves, which are the carbohydrates accumulated in the body. And if these reserves run out? That is when ketosis occurs.

What foods can and cannot be consumed on a ketogenic diet

To reach the state of ketosis in a keto diet, simple and complex carbohydrates are reduced as much as possible. Depending on each person, their physical condition and level of exercise, the maximum daily carbohydrate limit is usually set between 20–50 g. The approximate proportion of daily calorie intake would be as follows:

60–75% fat.

25–30% of proteins.

5–10% of carbohydrates.

Grasas y proteínas son la base de una dieta keto

Therefore, we are not in the same parameters of the paleo diet, in which a higher consumption of carbohydrates such as certain fruits and vegetables is allowed. A ketogenic diet consists, above all, in obtaining calories from fatty foods and some proteins. Among the most commonly consumed foods are:

• All types of meats, including red meats.

• Fish and seafood, especially blue fish.

• Eggs, including the yolk.

• Whole dairy products, preferring the most fatty ones (cream, cream, cured cheeses) and limiting milk.

• Cocoa and pure chocolate without sugar.

• Avocado.

• Nuts rich in fats.

• Coconut and its derivatives (milk, oil, flour).

• Vegetable oils (olive, rapeseed, sunflower, seed…).

• Whole or ground seeds (flax, pumpkin, sunflower, chia, poppy, sesame…).

• Vegetable nut creams and pâtés (peanut butter, almond butter, tahini…).

To achieve and maintain ketosis, it is necessary to restrict the consumption of any type of cereal, whether or not it has gluten, in all its forms (grain, bread, flour, pasta), legumes, fruits, vegetables and greens, especially those with a higher carbohydrate content (which are usually the sweetest). Of course, the consumption of added sugars is virtually eliminated.

Low carbohydrate ketogenic recipes for a keto diet

To avoid falling into monotony when seeking to enter ketosis, it is best to vary the source of protein and its presentation, taking advantage of the versatility of eggs. Many common recipes in our diet are suitable for a keto diet, with small variations.

For example, when making a tuna omelet or scrambled eggs with ham, we can eliminate the typical fried onion, or stuff a roast chicken with nuts and cheese instead of potatoes and vegetables. Dried fruits, such as dates, dried apricots and raisins, should also be eliminated, as they also concentrate much more sugars than the fresh version, and are not comparable to dried fruits.

• Baked chicken with fine herbs

Ingredients

Serves 4

Whole chicken………………………1800

Lemon…………………………………1

Onion………………………………….1

Provencal herbs to taste (I used basil, thyme and rosemary)

Lard…………………………………… 10

Potato for garnish……………………3

How to make baked chicken with fine herbs

Difficulty: Easy

Total time…………………….1 h 30 m

Cooking……………………….1 h 30 m

Once the chicken is well cleaned and any feathers have been removed, season the inside with salt and pepper and put half an onion and half a lemon inside, and a good branch of each of the fresh herbs, to perfume the chicken while it is roasting.

On the other hand, we prepare a “bed” with potatoes cut in thick slices and onion cut in julienne, arranged in an oven tray. On top of the potatoes we also spread some aromatic herbs to increase their presence.

On that bed we put the chicken, coating the outside with lard to get a spectacular flavor and color. On top we put some thyme and rosemary leaves and put it in the preheated oven.

Bake for 80 minutes, at a temperature of 190º, turning the chicken every 20 minutes so that it browns all over. At the end, we gratinate for 5 minutes to give that nice final color to the dish. When turning the chicken, stir the potatoes so that they are also browned all over.

What to serve with baked chicken with herbs

This recipe of baked chicken with fine herbs is very good with its garnish of baked potatoes with onion, which collect all the flavor that the chicken releases. To accompany this roast, nothing better than a fresh and degreasing salad with lettuce, tomato and a good vinaigrette.

If you want to know more recipes to help you keep your body healthy, request your free personalized keto diet here.