There are many people who every day decides to start some type of change in their diet, whether it is to make a vegetarian diet, to follow a definition diet, to lose weight, etc. Although many ask about how to do a vegan diet, in recent times more and more people are wondering about how to do the Kato diet or ketogenic diet.
This is an eating plan that helps eliminate fat effectively, characterized by being low in carbohydrates. It has many benefits that have been verified by all those who have followed the diet, including improved performance and health, as well as a good diet to lose weight. For this reason it is increasingly recommended and we are going to explain how you can do it.
A ketogenic diet is very useful to be able to eliminate excess fat from your body without suffering from hunger, but it also helps improve type 2 diabetes and metabolic syndrome.
What is the keno diet?
The keno diet is a diet that is very low in carbohydrates and higher in fat. In it, therefore, a smaller amount of carbohydrates is eaten, while fat intake is increased and protein is kept in moderate amounts.
With the reduction of carbohydrates, the body reaches ketosis, a metabolic state in which fat is consumed to generate energy.
It is important to know that it is not suitable for everyone. Although it is a safe diet for most people, there are three groups of people who have to be especially careful to follow it, and they should ask their doctor first. This is the case of:
- People who take diabetes medications, such as insulin.
- Those taking medication for high blood pressure.
- If you are breastfeeding a baby.
What to eat and drink on a keno diet
Foods you can include on a keno diet are:
- Natural fats (olive oil, butter…)
- Cheese
- Fish and seafood
- Eggs
- Meat
- Vegetables that grow on the surface of the earth
The most important thing to keep in mind in order to achieve ketosis is to avoid excessive consumption of carbohydrates. To achieve this you will have to keep your daily intake below 50 grams of carbohydrates; and the ideal is that they are below 20 grams.
The less carbohydrates you consume, the more effective you will be in achieving ketosis, as well as fighting type 2 diabetes and weight loss.
As for the drink, water is the ideal drink, but you can also bet on coffee or tea. The best thing to do is to do without sugar and any other sweetener. If you wish, you can add a little milk or cream to your coffee or tea, but do not overdo it. A glass of wine is also accepted, albeit on an occasional basis.
What to avoid on a keno diet?
If you want to know how to do the keno diet, in addition to feeding yourself with the aforementioned, you must be clear about the foods that you should avoid. You must do without carbohydrates that contain a lot of sugar and starch. This includes starchy foods like pasta, rice, potatoes, or bread, as all of these are very high in carbohydrates.
You should also avoid the consumption of soft drinks and juices, chocolate and ultra-processed foods. Also, low-fat diet products should be avoided; and it is that in a diet of this type it is necessary that there is a moderately high amount of protein and it is likely to be a little higher in fat.
Benefits of a keno diet
The benefits of a keno or ketogenic diet are quite similar to those that we can find in other low-carbohydrate diets, although it stands out for offering better results than the rest. In this sense, it is important to highlight some of its main benefits:
Lose weight
To lose weight, a keno diet is ideal, as it helps burn fat. Eating this way increases your ability to burn fat significantly, while lowering your insulin levels.
Appetite control
On a keno diet, it is very likely that you will have greater control of your appetite. People who follow it tend to notice a feeling of less hunger. This makes it easy to eat less and less often, which is precisely what promotes weight loss.
Similarly, it also makes intermittent fasting easier; and you can save time and money by not spending it on snacks. Thanks to this diet it will be easier for you to fight against the feeling of hunger.
Controls blood glucose and reverses type 2 diabetes
There are different studies that have certified that the keno diet is perfect for managing type 2 diabetes, reaching the point of even reversing the disease. This is because it helps lower blood sugar.
In this way, the ketogenic diet can have a good impact on health, although in any case, if you have diabetes or any other type of disease or health problem, you should consult your doctor before starting this or any other diet.
