What is Ketogenic Diet and What are the Menu to Start It?


Sometimes we know certain diets because they become fashionable like ketogenic diet. This has been able to bring to your ears some “miracle diets”, which promise to eliminate kilos quickly but which usually have a rebound effect. In addition to that they can have detrimental effects for your body. That is why it is very important that you report well if you are thinking of starting a good diet. In this post we are going to talk about the ketogenic diet and everything you need to know about it so that you can form your own judgment about it. Here is what it is, along with the advantages and disadvantages that can have for your health.

Know The Ketogenic Diet

The operation of the ketogenic diet consists in reducing the consumption of carbohydrates to a minimum. And at the same time you eat less hydrates, you increase your fat intake. Although it may seem strange to you at first, it has its explanation according to nutritionists. They ensure that by eliminating carbohydrates from your diet, ketogenic bodies are formed by increasing the oxidation of fat. Hence the name of the diet. Now I explain how our body reacts to the ketogenic diet. By reducing the consumption of carbohydrates to a few grams a day, our body will have to resort to another source of energy. The usual thing is that the energy of our body is taken out of the glucose derived from hydrates.

“If there are no carbohydrates that turn into glucose, the body has to resort to accumulated fat. Hence, this type of food helps us lose weight”.

The goal of the ketogenic diet is to change the metabolism of our body. Throughout the day and long term. This metabolic change does not begin until the second or fourth day. For that reason it is possible that those days you are more tired than usual. But once that time has passed, you will begin to draw energy from the fat and you will feel yourself again.  The operation of the ketogenic diet consists in reducing the consumption of carbohydrates to a minimum. And at the same time you eat less hydrates, you increase your fat intake

Benefits of The Ketogenic Diet

The main benefit that can bring you to this diet is to lose weight. The best thing about the ketogenic diet is that you will lose weight without going hungry at all. You can eat the amount you want within the allowed foods (explained below) so forget about going hungry with this diet. On the other hand, proteins and fats satiate much more than hydrate. They also keep you satiated for longer. The ketogenic diet also reduces blood sugar levels and may help with some types of diabetes. It can also improve your heart health. In case all this seems to you little, it will improve your physical state. You can see the strength of your muscles increased as well as the oxygen levels. This will make your sports performance much higher.

Disadvantages of The Ketogenic Diet

If the ketosis process does not have adequate control, the ketogenic diet may have some unwanted side effects. For example, it can cause dizziness and nausea, have bad breath, headache, among others. If you have high triglycerides or cholesterol you have to take special care when starting with this diet. It is very important that your doctor advises you if you can do the ketogenic diet or if it is not indicated for your case. And, in the case that you do it, you must supervise yourself during all the time you are doing it to avoid possible problems.

What You Can Eat in the Ketogenic Diet

Hydrates are not forbidden, only limited. You can eat up to 100 grams of carbohydrates a day. If you exceed this amount, the ketosis process we are looking for will not occur. The basic to carry the ketogenic diet are all kinds of proteins and fats, from which you can eat as much as you want throughout the day

On the other hand you can eat, in the amount you want, the following foods:

  • Meat of any animal
  • All kinds of fish
  • Eggs
  • Dairy products like yogurt, cheese, milk …
  • Sausages
  • Nuts
  • Fresh fruit
  • Vegetables 
  • Seeds like flax, chia, sesame …
  • Olive oil

As you can see the basics to carry the ketogenic diet are all kinds of proteins and fats, from which you can eat as much as you want throughout the day.

What You Can Not Eat in the Ketogenic Diet

As we have mentioned above, although they are not forbidden, there is a limit to the amount of carbohydrates you can take during the day. This group includes foods such as: pasta, rice, potatoes, wheat flour, oats, corn and bread. You cannot take candies, cakes, jellybeans, chocolates … In general anything that has sugar. Also forget about all the processed foods, since we do not really know what they are made of and for the most part they add hydrates such as potato starch. None of this interests us. If you are going to start the ketogenic diet there is a series of foods that you can forget about, such as sweets and processed foods

Menu For The Ketogenic Diet

As all beginnings can be difficult, we propose an example of a ketogenic diet. Then you will see how you can organize meals for a whole day, so you will have an orientation to create your own menus.

  • Breakfast: We will start the day with a cup of coffee with milk, an omelets with two eggs, sautéed mushrooms with parsley and two rye toasts (30 grams each).
  • Mid morning: One apple and a handful of almonds.
  • Lunch: 200 grams of homemade veal burger (without bread, of course) with cheese and mayonnaise. We will accompany you with a salad with assorted lettuce, lamb’s lettuce, tomato and sesame seeds.
  • Snack: Avocado smoothie with a natural yogurt and a small spoonful of chia seeds.
  • Dinner: To end the day you can choose a baked fish with cauliflower gratin and four cheese sauces.

We offer you an example of the ketogenic diet menu in which you can see how proteins and fats are the protagonists As you can see, in the menu example of the ketogenic diet that we have offered both fats and proteins with the protagonists of the diet. Actually they are not difficult menus to organize. And, although in the first days you can miss carbohydrates, you will see that you adapt quickly to change. But to compensate you have all kinds of meat and fish that you can make the way you want. That opens a huge fan with which you will never get bored with your meals, since you can eat even fried. Soon you will realize that you do not even remember pasta or rice.