KETOGENIC DIET OR KETO DIET: HOW TO INCLUDE IT WITH YOUR DAILY TRAINING

Are you looking for an effective way to improve your health and achieve your wellness goals? You may have heard of the ketogenic diet and are wondering if this is for you or not. The ketogenic diet or, also called the keto diet, is an eating plan that is based on consuming large amounts of healthy fats, moderate amounts of protein, and low amounts of carbohydrates. This helps your body enter a state of ketosis, where fat is burned instead of carbohydrates for energy.

In addition, this type of diet can help you control your appetite, improve concentration, and increase energy levels. Consider trying the keto diet and experience the many benefits it can have on your health and well-being!

WHAT IS THE KETOGENIC DIET?

The ketogenic diet, or commonly called the keto diet, is a type of diet low in carbohydrates and high in healthy fats that has gained popularity in recent years. It is based on the concept that by limiting carbohydrate intake and increasing fat intake, the body enters a state of ketosis in which it uses fat as its main source of energy instead of carbohydrates.

The goal of this diet is to reduce carbohydrate intake from 5% to 10% of the daily total, increase fat intake to around 75%, and keep protein intake at a moderate level. This means eating foods like lean meats, fatty fish, eggs, avocados, healthy oils, and nuts, while avoiding high-carb foods like bread, cereals, fruit, and added sugars.

Although the keto diet has been shown to be effective for some people in losing weight and improving metabolic health, it is important to note that it is not suitable for everyone and should be under medical supervision. In addition, it is important to follow a balanced and varied diet to ensure adequate consumption of essential nutrients.

WHAT ARE THE SYMPTOMS OF KETOSIS?

Ketosis is a metabolic state in which the body begins to burn fat instead of carbohydrates for energy. This occurs as a result of a ketogenic diet or prolonged carbohydrate restriction. Here are some of the most common symptoms of ketosis:

1. Changes in appetite. Ketosis can reduce appetite and increase feelings of fullness, which can help control food intake.

2. Weight loss. The state of ketosis is often associated with weight loss due to burning fat for energy.

3. Constant feeling of thirst. By decreasing carbohydrate intake, insulin levels drop and the body begins to eliminate excess water and sodium through urine.

It is important to note that the symptoms of ketosis can vary from person to person and may go away over time. If you experience severe or persistent symptoms, it's important to see a doctor to assess your health and determine if ketosis is right for you.

WHAT CAN YOU EAT ON A KETOGENIC DIET?

As we have already commented throughout this post, the keto diet is based on an increase in the consumption of healthy fats. Here we show you a list of foods present in a ketogenic diet:

- Healthy fats: olive oil, avocado, nuts, seeds and coconut oil are some of the best sources of healthy fats in a keto diet.

- Proteins: lean meats such as chicken, turkey, steak, eggs... Fish and shellfish are excellent sources of protein on a keto diet.

- Vegetables: green leafy vegetables, asparagus, broccoli, cauliflower and Swiss chard are some examples of low-carb vegetables.

- Dairy: cheese, sour cream, butter and yogurt can be part of a keto diet.

It is important to note that processed, refined, and carbohydrate-rich foods should be limited or avoided on a ketogenic diet. This includes foods like breads, pastas, sweets, and ultra-processed foods with added sugars.

Foods to avoid or limit on a keto diet:

- Sugary foods: ice cream, some fruits that are too sweet, cookies, ultra-processed, soft drinks, sweets...

- Cereals and starchy foods: bread, rice, flour, couscous, potatoes, pasta, etc.

If you plan to follow the keto diet, it's important to plan meals ahead of time and keep track of carbs, fats, and proteins to ensure you're following the diet properly. Also, it's important to consult a doctor or nutritionist before starting any diet to assess your state of health and determine if it's right for you.

EXAMPLES OF MENUS IN A KETOGENIC DIET

Breakfasts

- Eggs, avocado, cheese.

- Yogurt with cream of nuts and red fruits.

- Omelette with goat cheese and protein bread toast.

Foods

- Spinach salad with chicken and avocado.

- Eggplant stuffed with meat and vegetables.

- Baked salmon with vegetables.

Dinners

- Cheese tortilla.

- Tomato salad and pumpkin seeds.

- Lubina in the oven.

EXERCISES TO COMBINE WITH THE KETO DIET

Combining exercise with a ketogenic diet can help improve your health and achieve your goals for weight loss and a more fit and healthy life. Here we leave you with some exercises that can complement a keto diet and help boost your results:

High intensity cardio

High-intensity cardiovascular exercise, such as high-intensity interval training (HIIT), can help burn fat and improve your cardiovascular fitness. You can try this cardio method with our spinning bikes or ATAA Sports ellipticals. But without a doubt the perfect ally for a HIIT workout is the Air Bike or air bike.

Strength training

Weight lifting, squats, deadlifts, or any exercise performed with your own weight can help increase muscle mass and improve metabolism.

Daily activity

Incorporating more activity into your day, such as walking, climbing stairs or doing chores, can help increase caloric expenditure and improve overall health.

It's important to find a type of exercise that you enjoy, feel motivated about, and that you can incorporate into your routine on a regular basis. Also, it's important to talk to a doctor or trainer before starting any exercise program to make sure it's right for your level and condition.

We have shown you some keys about the ketogenic diet or keto diet that can help you answer questions about this eating plan. This diet combined with regular physical activity can contribute to your quality of life. You can buy one of our fantastic fitness machines in our ATAA Sports online store, with which you can cover the daily dose of sport comfortably and efficiently without leaving home. Start now with your healthy life plan!