There can be many strategies for those who seek lose weight. Nutritionists work with a range of diet options that they prescribe based on each patient’s profile and goals. In this area lies the ketogenic, This is low carb, low protein and high in good fats.
Dietician Olga Serra, specialist in low-carb, ketogenic and intermittent fasting, explains that the ketogenic diet is an excellent strategy for those who want to lose weight because it helps lower insulin and may also be indicated to treat obesity, cancer, seizures and epilepsy.
“Initially, the ketogenic diet was indicated primarily for the purpose of controlling and preventing seizures or epileptic seizures, but it may also be recommended to treat obesity and type 2 diabetes,” he says.
This diet works by reducing the intake of carbohydrate foodssuch as bread, rice and sugary drinks, as well as increased consumption of high-calorie foods good fats. According to the expert, this strategy applies when losing weight, as the body begins to use the body’s own fat as a source of energy.
“It is well known that it is a low-carb diet in which the body produces ketone bodies in the liver that are used for energy. Ketone bodies are water-soluble fatty acid molecules that replace glucose as fuel for the body,” he says.
Olga elaborates that when you eat something high in carbohydrates, the body produces glucose and insulin, and the fat goes unused and ends up being stored, which is different from ketogenic. “In a normal, high-carbohydrate diet, the body uses glucose as its primary form of energy. By reducing carbohydrate intake, the body is put into a state known as ketosis.”
This type of diet, the specialist affirms, is recommended to be carried out under the guidance of a professional if possible very restrictive. The nutritionist will assess the patient and also determine how long this can be done. “The dietitian will evaluate with the patient whether this can be done to treat obesity in the short term or to treat disease in the long term.”
In addition to food care, those who choose to follow a ketogenic diet should pay attention to water intake. The specialist recommends plenty of fluid intake during this period. As for the amount of pounds you can lose, Olga reveals that it depends on each individual’s metabolism and lifestyle.
According to the expert, this diet is not recommended for pregnant women. Women who are already breastfeeding should only do this if they have been accompanied by a nutritionist. After the ketogenic phase, Olga suggests going low carb or choosing a diet rich in vegetables, legumes and protein.
See below what you eat on this diet, what you drink, how to create a menu and recipes prepared by the nutritionist.
what can you eat
- Proteins: egg, fish, poultry, beef, lamb, etc.
- Leafy greens: lettuce, spinach, kale, etc.
- Vegetables: eggplant, broccoli, cauliflower, carrots, beets, squash, etc.
- Dairy products: butter, ghee, cheese, etc.
- Oilseeds: cashews, para, macadamia, chia seeds, etc.
- Fruits: coconut, avocado, raspberry, blueberry, blackberry, lemon, strawberry.
- Sweeteners: stevia, erythritol, xylitol.
- Other fats: coconut oil, olive oil, avocado oil, etc.
What not to eat
- carbohydrate foods
- Grains – wheat, corn, rice, cereal, bread, etc.
- Sugar – honey, agave, demerara sugar, coconut sugar, corn syrup, brown sugar, etc.
- Fruits – apple, banana, grape, orange, etc.
What do you drink on the ketogenic diet?
- Water: at least 2 liters per day.
- Tea: Moringa, chamomile, mint, hibiscus, lemon balm etc.
- Unsweetened coffee.
How to compose a menu of this diet?
Ketogenic breakfast options
- avocado, chia and coconut oil;
- omelette in ghee with tomato and spinach;
- low carb bread with cheese;
- low carb pancake
Meals (lunch and dinner)
- Protein in Ghee Butter with Vegetables, Leafy Greens.
- Roasted chicken breast with vegetables, green leaves and broccoli puree.
low carb bread
- 3 whole eggs,
- 1 cup almond flour or Brazil nut flour
- 50 grams of grated parmesan cheese
- 3 tablespoons of water
- 3 tablespoons heavy cream or no-whey cream (choose one without carbs)
- 1 heaped tablespoon baking powder (yeast)
type of preparation
- Mix all ingredients except for the yeast in a mixer.
- Add the yeast and beat a little more. Arrange the mixture in a non-stick pan. Bake in the oven at 200 degrees for 30 minutes or until golden brown.
Low carb pancake batter
- 3 eggs
- 2 full tablespoons oilseed meal
- 2 tablespoons full of sour cream
- 1 tablespoon grated parmesan cheese
type of preparation
Put the ingredients in a blender. Beat well until you get a smooth and homogeneous mass. It can also be made in a container, just beat with a whisk – don’t use coconut flour to avoid heavy batter. Preheat a pan over low heat and use a ladle to take some of the batter and pour it into the center of the pan, spread over the bottom and brown over low heat until the batter pulls out of the pan.
Turn, fry on both sides, the dough is ready – the secret is to shake the pan after each dough so that it can cool down a bit before adding the next dough.
Select the filling, place in the center of the dough, roll up and place in the oven to set if needed.