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The Keto Diet

The ketogenic diet is a nutrition regimen that rearranges your caloric intake to shift your metabolism into a state called ketosis. Normally, Western nourishment is based on a high content in carbohydrates (primarily fried and fast food) and a low content in fats and proteins.

These eating habits have led to an increased incidence of obesity, cardiovascular diseases, type 2 diabetes, and more health conditions. However, the keto diet focuses on fat-rich meals and little to no consumption of carbs. Many studies have shown the numerous improvements in overall health that this new nutriment approach offers.

This diet replicates the metabolic changes that our body experiences during fasting. When our body doesn’t receive enough sugar (same as carbs) to produce energy, it adapts itself to utilize fat as a means of energy. Thus, our fat storage is transferred to the liver and converts fat into ketones. This process is known as ketosis, which helps burn fat faster and also enhances our metabolic rate. Following this eating plan has proven to stabilize blood sugar levels, improve insulin sensitivity, promote weight loss, and enhance our cardiovascular health.

 Originally, this diet was created to treat epilepsy in the 1900s as an alternative treatment for severe epileptic seizures. However, scientists discovered that it also had potential benefits in other medical issues or conditions, such as neurodegenerative diseases (like Parkinson’s disease), dermatological ailments, diabetes, high blood pressure, ovary cystic syndrome, and depression.

Keto Regimen

If you decide to follow a keto regimen, you must understand that is basically a diet rich in fats and low in carbohydrates. It will be distributed in the following way: Fats compose 70% of your meals, proteins a 20-25%, and carbs a 5-10%. This is the standard keto diet, however, there are variations to it, depending on your caloric necessities and physical activity. If you desire to build muscle and lose abdominal fat, you can choose the High Protein Keto plan, where there is a higher content in protein for muscle building. Bodybuilders and gym aficionados often use this plan.

Some athletes use the targeted keto diet, where they are allowed to consume carbohydrates before a workout session to increase performance and overall strength. Finally, certain people are unable to follow the standard keto diet and utilize the carb-cycling version. Essentially, you are given “days off” where you are allowed to have more balanced meals and a moderate consumption of carbs. In a 7-day plan, you will have 5 keto diet days and 2 moderate carb days. Either way, you must choose the best plan that suits you best.

Foods Permitted

• Fat-rich fish: Salmon, trout, mackerel, tuna, and anchovies
• Meat: Beef, chicken, turkey, and pork.
• Seafood: Shrimps, oysters, scallops, octopus.
• Non-starchy vegetables: Broccoli, cauliflower, zucchini, eggplant, onions, tomato, spinach, and cucumbers.
• Healthy oils: olive, coconut, canola, and sunflower oil.
• Fat dairy products: milk. yogurt, cheese, sour cream, feta cheese, and butter.
• Avocados
• Mixed berries: strawberries, blueberries, and raspberries.
• Nuts and seeds: peanut, almond, sunflower seeds, chia seeds, and line seeds.

Prohibited Foods

• Processed foods
• Sugary drinks and beverages
• Wheat-based refined products: pasta, bread, cereals, and pastries
• Fruits (most contain fructose, a high-calorie carb)
• Starchy vegetables: potato, sweet potato, manioc, and plantains.
• Legumes: chickpeas, red beans, and kidney beans.

What is ketosis?

Ketosis, also known as keto, is a natural process of the body that aims to produce energy from fat when there is not enough glucose available. Thus, ketosis can occur due to fasting periods or as a result of a restrictive and low carb diet.

In the absence of glucose, which is the body’s primary energy source, the body begins to produce ketone bodies as a source of energy, which are the result of the destruction of fat cells. These ketone bodies are transported to the brain and muscles, allowing the body to function correctly.

One of the most characteristic symptoms that indicate that a person has ketosis is the breath, which changes and takes an acetone-like smell, for example, which can happen during fasting or when eating a ketogenic diet.

Symptoms of ketosis

The symptoms of ketosis may vary from person to person and usually disappear after a few days. The main symptoms are:

• Breath with metallic taste or bad breath called halitosis
• Increased urination
• Increased feeling of thirst
• Decreased appetite
• Headache
• Nausea
• Weakness

Ketosis confirmation can be done mainly through the evaluation of the amount of ketone bodies in the urine and blood. The presence of ketone bodies in the urine can be measured by employing a urine test from the color change of the test strip used in the test.

Although it is faster, the measurement of the concentration of ketone bodies in the urine can vary according to the degree of hydration of the person and can give false-positive results when the person is dehydrated, or false negatives when the person has drunk much water.

Thus, the best way to confirm ketosis is through a blood test, in which a small amount of blood is obtained and sent to the laboratory to measure the concentration of ketone bodies. Ketosis is usually considered when this blood concentration is above 0.5 mmol/L.

Despite being specific, the blood test is invasive, so it is recommended only in the accompaniment of people with decompensated diabetes. In other cases, the evaluation of ketosis can be performed through a urine test or by using a specific test strip for measuring ketone bodies in the urine.

Are ketosis and ketoacidosis the same?

Although both are characterized by the presence of ketone bodies in the blood, in ketoacidosis, the increase in ketone bodies occurs due to some disease, while ketosis is a natural process.

Ketoacidosis is usually related to type I diabetes, in which, due to the decrease in glucose within the cells, the body produces ketone bodies to generate energy. The excess production of ketone bodies leads to a decrease in blood pH, called acidosis, which can lead to coma and even death when no treatment is received.

Effects of ketosis on health

As a result of fasting or a restrictive diet, the body begins to use the fat stored in the body as a source of energy, which can help in the process of weight loss, for example. Besides, the ketosis process gives enough energy so that the brain can perform the basic functions of the body in periods when the glucose reserve is low.

However, although ketosis is a normal process of the body that generates energy and which can help in the loss of fat, it is important that there is a control of the number of ketone bodies in the blood since when there is an elevation in blood concentrations, this can become very acidic and lead to a coma, for example. Thus, it is recommended that fasting and restrictive diets be carried out under the guidance of a doctor or a nutritionist.

The ketogenic diet

This diet aims to make the body use only the fat that comes from food and the body as an energy source. Thus, this diet is rich in fat and protein and poor in carbohydrates, causing the body to break the fat in order to generate ketone bodies, which are transported to the brain and muscles.

In this type of diet, carbohydrate intake accounts for 10 to 15% of daily calories, and the consumption of high-fat foods is increased. Thus, in the ketogenic diet, the nutritionist can recommend the consumption of nuts, seeds, avocado, and fish to restrict the consumption of fruits and grains, for example. Know the allowed and prohibited foods on a ketogenic diet.

Because the ketogenic diet is very restrictive, the body goes through a period of adaptation, in which there may be diarrhea or constipation, nausea, and vomiting, for example. In this way, this diet must be carried out with the guidance and accompaniment of the nutritionist so that adaptations can be made and control the level of ketone bodies in the urine and blood.

Being on a keto diet does not mean you can’t eat things you enjoy. By including keto snacks into your diet, you can eliminate your hunger in-between meals as well as stay in a state of ketosis throughout the day. If you are tired of eating the same foods day-after-day, it is time to switch up your routine and add these healthy and delicious keto snacks.

In this article, you will learn the top five delicious snacks that everyone on a keto diet should be eating.

Nuts

Nuts are the staple snack in the keto diet to replace the savory cravings for things such as potato chips and other carb-filled snack foods. Nuts are a great source of healthy fats and a low-carb snack that can be eaten in a variety of forms. From cashew-butter to spicy peanuts, there is an option for everyone’s tastes. However, moderation is key; eating a jar of peanut butter in one sitting is not part of a healthy snacking routine. 

Dark Chocolate

While high-percentage cocoa chocolate isn’t as tasty as milk chocolate for some, dark chocolate is a snack that, in moderation, can give you your chocolate fix. While looking for keto-friendly dark chocolate, look for options that display an 86% cocoa percentage or higher. These higher-concentrated dark chocolates are low-carb and filled with antioxidants. When you first take a bite of these dark chocolates, the initial bitter taste will not be pleasant. But, you will learn to enjoy dark chocolates and make it a part of your pantry of keto snacks. 

Greek Yogurt

A whole-milk greek yogurt is an option where the possibilities are endless for how you can make it to your liking. You can customize it by adding things such as cinnamon, fruit, or nuts, depending on your tastes. Whole milk greek yogurt is a low-carb option that is a good source of protein and calcium, Try out different recipes to keep things fresh and exciting, so you don’t get tired of eating the same things every day.

Avocado

This delicious yet simple keto snack is an excellent source of healthy fats and is one of the healthiest low-carb keto snacks. Avocados are a great natural source of B-vitamins, as well as zinc, iron, and magnesium. Avocados can be prepared in a variety of ways, such as making it into guacamole, baking stuffed avocados, or just doing the most straightforward method of eating it with a little bit of salt. 

Avocados have the perfect ratio of macronutrients for the keto diet. Avocados contain 77% fat and 18% fiber with 9-grams of carbohydrates per 100-gram serving. 

Jerky

Jerky is a delicious and portable snack that you can eat on the go, but some of the jerky found on the store shelves contain more carbohydrates than you would think. Brands such as Old Wisconsin, Tillamook, or People’s Choice are all excellent options for keto-friendly beef jerky that is low on sugar and carbohydrates. With dozens of flavor options and types, jerky is a perfect option to mix things up and stay on your keto diet as well.