KETOGENIC DIET

The Ketogenic Diet is the diet that has in its composition a diet based mostly on healthy fats. The body’s nutrition is based on three different types of food, called macronutrients. From these 3 elements, the body gets everything it needs to produce energy and to repair and rebuild the body.

Macronutrients are fats, proteins and carbohydrates. Each is processed and used by the body in a different and specific way.

In the Ketogenic diet, fats represent 70-80% of the daily calories taken from food. Protein is moderate at 10-20% of daily calories and carbohydrates are low at 5-10% of daily calories.

This diet is the healthiest and most optimal diet for the human body. This is because, excluding water, the average human body is made up of 73% fat, 25% protein and only 2% carbohydrates. From this ration of the biological makeup of the human body, we can see why the Ketogenic diet is the most recommended diet for a healthy body and a healthy mind.

Most of the brain and nervous system are made up of fat. Fats also play a very important role in the protection, regeneration and reconstruction of cells in the body and synapses in the brain. Hormones are made of fats, which have a vital role in the optimal functioning of the body.

The human body has two ways of metabolizing food. Metabolism is the functioning system of the body through which food is transformed into energy. The body can metabolize food predominantly from carbohydrates and food predominantly from fat. The process of metabolizing glucose from carbohydrates is called glycolysis and the process of metabolizing ketones from fats is called ketosis.

Ketosis is much healthier for the body because fat is what the body really needs. Also, a diet that is too high in carbohydrates causes a lot of problems in the body.

The Ketogenic Diet will get your body used to using fat for energy. The body will burn the fat taken from food, but when it is not fuelled by food, it will take its energy from the fat present in the body. In this way, the feeling of hunger is lost and there will always be the feeling of being satisfied. The body accesses its energy stored in fat cells. Fats are very full of energy and will always stimulate the hormone Leptin, which is the satiety hormone, to make you feel full. In this way, you will lose the feeling of hunger and it will be much easier for you to get through the day and its activities.

The Ketogenic Diet will take you to your highest physical and mental performance.

Let’s see now what foods we need to eat to get into this process of burning fat for energy. We will look at the foods of the healthy Ketogenic diet. I do not recommend the Ketogenic diet based on a lot of meat and unhealthy processed food.

As I said earlier, the diet is high fat, 70% to 80% of calories, moderate protein 10% to 20% of calories, and low carb, 5% to 10% of calories. The percentage refers to the caloric energy value of the food, it does not refer to the weight of the food. If you have a diet of 2000 calories per day, of these 2000 calories, between 70% and 80% must be energy taken from fat.

The most important and healthy sources of vegetable fat are coconut and coconut oil, olive oil and olives, and avocado and avocado oil.

Nuts and seeds are also good sources of fat and have a good amount of protein and fibre. By nuts I mean several kinds of nuts, such as Macadamia, such as Pecans, Walnuts and Hazelnuts. Chia, hemp and flax seeds are among the best seeds for this diet. Very important to know is that both nuts and seeds need to be soaked in water overnight to germinate and then dried or dehydrated. That way, you can enjoy the super nutrition they provide. If you eat them directly raw, they will be difficult to digest and will even make your digestion difficult. It is highly recommended that they be germinated and then dehydrated.

Eggs are a very good source of fat, protein and nutrition. It is good to know that to enjoy these benefits you must consume high quality eggs. These eggs must come from pasture-raised hens fed a non-GMO diet. Country eggs are richer in nutrition, and this can be seen by the fact that the yolk is yellow to red. Eggs that have a paler yolk are eggs with little nutrition. Eggs that have a bright yellow yolk tending to red should be the ones to look for.

Cheese is also a good source of fat and protein, but it is harder to digest than an egg. It is recommended to avoid cow’s milk and cheeses due to the fact that they contain a protein called casein, which is very difficult to digest and produces a lot of inflammation in the body. It is recommended to eat goat or sheep cheese. It is also recommended not to consume cheese in excess.

The best and healthiest source of animal fat is salmon. Salmon is full of healthy fatty acids and is very easy to digest. It is recommended to eat salmon caught from the ocean. It contains very high nutrition. Farm raised salmon does not contain the same amount of nutrition and can even be toxic and cause problems in the body. In farms, fish are fed antibiotics, hormones and grains to make them grow faster, bigger and last longer in stores. Ocean-caught salmon is the best food for the brain.

Canned sardines in olive oil are another good source of animal fat. They also contain fatty acids and provide a high supply of collagen through easy-to-eat soft bones. Collagen is the protein that makes up skin, hair and nails.

The other species of fish do not have as much fat, but they can be eaten as long as they are caught and not farmed.

On the Ketogenic diet, other types of meat such as chicken, beef and pork can be eaten. The condition is that they are grass-fed. Normal meat in stores comes from animals fed with grains, antibiotics and hormones and is not healthy for the body. Also, animal protein is harder for the body to process and produces a lot of inflammation. Beef and pork are very heavy on the digestive system and require a lot of energy to be processed. You can eat meat on the Ketogenic diet, but I only recommend fish.

From the foods presented so far, we get a lot of fat and protein. This is where we get the macronutrients, we need to generate energy in the body and to grow and rebuild the body.

Now we will look at the foods needed to get the vitamins and minerals our body needs to help produce energy and build the body. From the following foods we will get the micronutrients necessary to have health and high energy.

First, we’ll talk about low-carb vegetables. Vegetables are carbohydrates themselves, but they are very low in sugar and very high in fiber. Fibers are also carbohydrates, and they are not metabolized in the body and they help lower blood sugar. Vegetables are full of vitamins and minerals and other important nutrients for the body.

Cruciferous vegetables are seen as a super food. These are broccoli, cauliflower, cabbage, celery and other similar vegetables. All green vegetables are very healthy like asparagus, green pepper, cucumber and others. Mushrooms, tomatoes and various types of peppers are good options for this diet.

The most nutritious vegetables are leafy greens. They are green vegetables that do not form a particular trunk, they are formed more of leaves. These greens are spinach, kale, arugula, parsley, dill, etc. From these greens, together with green cucumber and celery, you can make some green juices that are very healthy and very rich in vitamins and minerals. These greens and vegetables are a must in your daily diet to enjoy the health and nutrition they provide.

In the Ketogenic diet you don’t eat fruit because most of them have a lot of sugar. The only fruits that can be eaten are avocados (in large quantities) and berries (in small quantities). If you eat too much fruit, you will have too much sugar in your blood and you will be taken out of Ketosis.

Spices are also important in the Ketogenic diet and these spices are Himalayan salt or sea salt, black pepper, turmeric and cinnamon. These are the basic spices, but other green herbs such as basil, coriander and others can be used.

Himalayan salt or sea salt is very important in the Ketogenic diet because it contains important minerals for the body. These minerals are sodium, magnesium and potassium. When you are in ketosis, the body loses a lot of minerals and needs a constant supply of minerals. If you don’t feed your body constantly with these minerals, you will feel weak and tired, and you won’t be in the mood for anything. For this reason, it is recommended to drink water with Himalayan salt, or with sea salt, to always have these minerals in the body.

A very important food in the Ketogenic diet and in any other diet is nutritional yeast. This is found in the form of inactive yeast flakes. This inactive yeast has a very high nutrition. Half of it is composed of the highest quality protein and half of essential nutrients. All vitamins are taken from this yeast the B-types we need, in addition to many other necessary vitamins and minerals. This yeast is one of the most nutritious foods. It tastes good and can be used in salads, soups, omelettes and even eaten plain. Daily consumption of this inactive yeast is recommended.

Another important food in the Ketogenic diet is peanut butter, and especially organic peanut butter, which has only peanuts and a little salt. Avoid any peanut butter that has palm oil, sugar or other additives. Meridian’s Peanut Butter is a good choice. Peanut butter brings many fats, proteins and nutrients to our body. It also fills you up very quickly, having a lot of calories.

Coconut milk and unsweetened almond milk are recommended as tasty and healthy Ketogenic drinks. It is very important on the Ketogenic diet not to consume sugar, and this also applies to drinks. Consuming unsweetened coconut milk and unsweetened almond milk is very healthy for the body.

For those who do a lot of physical activity and train almost every day, Sunwarrior’s Clean Keto product is recommended. This is a fat and protein powder that you mix with water to make a protein energy drink. In addition to energy and protein, this drink also contains other nutrients. It’s called Clean Keto because it’s predominantly fat (MCT oil) and keeps you in Ketosis.

I will finish the presentation of the most important foods in the healthy Ketogenic diet with apple cider vinegar. Apple cider vinegar has a very strong effect on our digestive system. It has the role of helping digestion to extract nutrients from food better and faster. Apple cider vinegar contains a certain acid that helps the stomach work much better. It is recommended to consume apple cider vinegar in the morning, evening or before any meal. It can be consumed in a shot and drunk directly or mixed with water and lemon and drunk through a straw. Care must be taken when consuming apple cider vinegar because it can damage the teeth. The acid in it can damage the teeth, so either drink it through a straw, or when you down the shot, avoid the teeth. It is good to know that it has a very strong taste, and everyone will choose their dose. Some drink half a shot, some 3/4 shot, and some put two teaspoons in a glass of water.

For the Ketogenic diet it is very important to drink water with a little Himalayan salt or sea salt. Because we don’t have that many carbohydrates left in the body, a lot of magnesium and potassium will be lost. Because of this, we need to continuously supply the body with these very important electrolytes. Without these electrolytes we will feel tired, weak and without the necessary energy to carry out the activities of the day. It is recommended to drink a glass of water with a little Himalayan salt or sea salt every morning.

So far, we have seen what we can eat to be able to enter Ketosis and enjoy a lot of health and energy. Now we will see what exactly we must not eat to stay in Ketosis. The following are the most harmful foods consumed by society today. They are the most advertised foods, and they are the tastiest foods, but at the same time they are also the most toxic foods.

We’re going to start talking about the number one drug on the planet, King Sugar. Sugar is the most consumed food because it is the most addictive food. Sugar is very toxic to the body in large quantities and ends up producing many diseases in the human body. Sugar raises blood sugar a lot and stimulates the pancreas to produce a lot of insulin. Sugar always keeps the hunger hormone Ghrelin active and inhibits the satiety hormone Leptin. It’s sugar that ages you, shrinks your brain and slows your thinking. Sugar affects the blood pressure of the heart and the functioning of other important organs in the body. Sugar is composed of two molecules, one being glucose and one being fructose. Glucose is used for energy and fructose is treated as a toxin in the body. All fructose is taken to the liver where it is converted into fat. Fructose gives the very pleasant feeling of sweetness in fruits and other fructose-containing foods. The sweet wow comes from the fructose. Excessive sugar consumption leads to weight gain and diabetes. Sugar has no positive effect in our body. It is true that our body needs a small amount of glucose to function, but it can produce its own glucose from the fat and/or protein available in the body. Sugar also produces a lot of inflammation in the body and also neutralizes many proteins and fats in the body. Sugar binds to proteins and fats and neutralizes their functionality. In this way, sugar produces a lot of tension and stiffness in the body.

At first, it will be harder when to quit eating sugary food because certain withdrawal symptoms appear. After a few days, sugar cravings will disappear, and the body will be able to enjoy complete relaxation.

The next foods to avoid are foods that contain gluten. The primary gluten food consumed in our society is wheat flour. Bread, bagels, croissants, doughnuts, pies, cakes, cakes, biscuits and any other product containing wheat flour or other flour containing gluten must be removed from the diet. Gluten is a protein that gives the elasticity and grip characteristic of flour. Gluten keeps bread whole and doesn’t crack when cooked. The big problem with gluten is that it affects the small intestine a lot. Gluten is a protein that cannot be digested by the stomach. Any other protein that passes through the stomach is broken down into its basic units called amino acids. These amino acids pass the stomach and reach the intestine where they will be absorbed by some receptors on the membrane of the intestine. The membrane of the intestine has a varied series of receptor cells that pick up the vitamins, minerals, amino acids and other nutrients that come from the stomach. These cells absorb these nutrients and send them into the bloodstream to be transported to where they are needed in the body. Gluten acts like a sickle on the membrane of the intestine and begins to destroy those receptor cells of the intestine. This will make the intestine unable to absorb the nutrition it needs at a high capacity. The body also comes in and attacks the gluten to get it out of the body which will cause a lot of inflammation in the gut. For this reason, many people feel bloated after eating a food containing wheat flour. In addition to the fact that gluten causes inflammation in the intestine and destroys the nutrient receptors on its membrane, it also produces another very harmful effect on the body. The membrane of the intestine has openings that are normally closed but can be opened when needed. Gluten has the effect of opening these gates in the gut membrane and allows toxins to enter the bloodstream and be transported throughout the body. This condition is called Celiac disease or leaky gut syndrome.

In addition to the gut, gluten also affects the brain and other important organs in the body. Also, flour raises blood sugar a lot. The glycemic index of wheat flour is even higher than that of sugar. This means that wheat flour turns into glucose faster than sugar turns into glucose. Also, eating wheat flour empties the body of vitamins and minerals. Wheat flour foods contain no nutrients and in order for the body to burn the energy from the carbohydrates in the flour, it will use its vitamin and mineral reserves. Excessive consumption of wheat flour will lead the body to a nutritional deficiency. When we are young, we don’t really feel these harmful effects, but when we reach old age, we will have big health problems.

In addition to gluten-containing grains, the Ketogenic diet eliminates all other grains, such as corn, rice, and oats. All grains are high in carbohydrates and raise blood sugar a lot. To stay in ketosis, we need a low carb intake.

Fruits are also prohibited in the Ketogenic diet. Fruits have too much sugar in them and raise blood sugar a lot. Also, their nutrient intake is very low compared to that of vegetables. The only fruits that can be eaten in the Ketogenic diet are avocados, lemons, grapefruit, berries in small quantities and cantaloupe in very small quantities. When we choose to eat some fruit, we must take into account its carbohydrate content and eat a small amount that does not put us out of Ketosis. We need to eat less than 50-100g of carbs per day to stay in Ketosis.

Vegetables that have a lot of carbohydrates are also prohibited. These vegetables are potato, carrot, beetroot, parsnip, sweet pumpkin, sweet potato and other root vegetables.

Legumes are also banned on the Keto diet. They are the various kinds of beans, lentils and chickpeas. They are predominantly healthy with protein and nutrients but have too many carbs to stay in Ketosis. The only legumes that can be eaten on the Keto diet, in a small amount, are pods and Lupini beans.

Oils used in cooking, such as sunflower oil and vegetable oil, are very toxic and harmful. These oils are full of omega-6 fats that produce a lot of inflammation in the body. Also, during frying, these oils oxidize, burn, and thus burn the nutrients in the food. The oil gets into the fried food and will make it very difficult for the stomach to absorb the nutrients from the food. Food can only be fried in coconut oil. Coconut oil does not break down (oxidize) at high temperatures, it does not destroy food and can be easily absorbed by the body.

I think you already know that alcohol is very toxic to the body. If one night you drank more than you should, you felt the next morning how toxic and harmful alcohol is for the body. Any form of alcohol must be eliminated to be healthy. Alcohol does no good to the body and even brings down the mind and heart, and leads many people to do many foolish things. Alcohol affects the liver a lot and promotes a general poor health and bad choices.

Carbonated juices are also very harmful to the liver and body. They are metabolized in the same way as alcohol in the liver. They raise blood sugar a lot and cause a lot of damage to the body.

Natural fruit juices are equally harmful. They contain a very large amount of sugar, which reaches the blood very quickly. When you eat some fruit, you also have an intake of fiber that slows down the absorption of sugar in the blood. When you take the fruit and juice it, all you’re left with is a juice concentrated in sugar that damages the body. It doesn’t matter if the fruit is organic, all that matters is that sugar does a lot to the body. There is no difference between the sugar in a coke and the sugar in natural fruit juices. The effect on the body is the same.

As you can see all these foods are the pleasures of life. Many cannot imagine life without eating these tasty foods.