que debo comer en dieta keto ¿qué comer en keto? en 2021
The ketogenic diet, also known as the keto diet, has been gaining popularity recently for its potential health benefits and weight loss effects. This low-carb, high-fat diet involves drastically reducing carbohydrate intake and replacing it with fat. By doing so, it forces the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.
What Is the Keto Diet?
The keto diet is centered around the principle of consuming very few carbohydrates, typically less than 50 grams per day. This restriction forces the body to turn to alternative fuel sources, primarily fats. As a result, the liver begins to produce ketones, which are molecules produced from the breakdown of fats. These ketones are then used as an energy source by the body, including the brain.
The main goal of the keto diet is to enter a state of ketosis, where the body becomes highly efficient at burning fat for fuel. This can lead to significant weight loss and improvements in overall health. Many people follow the keto diet not only for its weight loss benefits but also for its potential to improve brain function, increase energy levels, and control blood sugar levels.
What Foods Can You Include on the Keto Diet?
When following a keto diet, your meals should primarily consist of foods that are high in healthy fats and low in carbohydrates. Here are some examples of foods that are commonly included in a keto diet:
1. Avocados: Avocados are a staple in the keto diet due to their high fat content and low carbohydrates.
2. Eggs: Eggs are an excellent source of protein and healthy fats, making them an ideal choice for keto diets.
3. Meat and Poultry: Include fatty cuts of meat, such as bacon, steak, and chicken thighs, as they are high in fat and low in carbs.
4. Fish and Seafood: Fish and seafood are not only low in carbs but also rich in omega-3 fatty acids, which have numerous health benefits.
5. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are all keto-friendly options that provide healthy fats and fiber.
6. Healthy Oils: Coconut oil, olive oil, and avocado oil can be used for cooking or dressing in keto meals.
7. Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, zucchini, and bell peppers are excellent choices for keto dieters.
It is important to note that fruits, starchy vegetables, grains, and most processed foods are not typically included in a keto diet due to their high carbohydrate content.
Overall, the keto diet can be an effective way to lose weight and improve your health. However, it is essential to consult with a healthcare professional or a registered dietitian before starting any diet, especially if you have underlying health conditions.
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