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01/22/2022

The Keto Diet, A Fashion To Lose Weight Eating Fat
The keto diet distributes calories in such a way that fatty foods are predominant, with between 60% and 80% of the total intake. Then there are proteins (between 20% and 25%) and carbohydrates (from 5% to 10%). But it is not worth any type of fat. No bacon or Torres nos, the idea is that the profile is healthy, preferably from fish and plant-based foods (such as olive oil, seeds, nuts and avocado). A high intake of meat products increases cardiovascular and cancer risk due to its saturated fat, cholesterol and sodium content.

The "Magic" Slimming Of Ketosis
The consequence of this distribution of nutrients is that glycogen stores, a molecule that is our primary source of energy, remain virtually empty and the body is forced to look for alternative fuel. Then ketosis occurs, which is a state in which the body uses fat of worse quality and less efficient, so you have to burn more quantity to achieve the energy needed by the muscles and the brain. The organism becomes a suitable lipid-burning machine, and the devices disappear at full speed. This process inspires the name of the diet; the term keto is precisely a diminutive of ketogenic, which means "ketogenic".
By minimizing the consumption of carbohydrates, one of the main macronutrients, the intake of vitamins, minerals and fiber is also limited. And the absorption of nutrients like calcium, vitamin D, selenium, magnesium, zinc and phosphorus is compromised. It is a consequence that should be taken into account since nutrients fulfil functions such as maintaining healthy muscles, ensuring adequate hormonal secretion, maintaining the health of the immune system and the heart, and maintaining the proper functioning of the kidneys.
According to a meta-analysis that studied how the weight loss of subjects under a low-carb diet versus those of a low-fat diet evolves, those of the ketogenic had lost an average of 3.3 kilos more than their colleagues at six months. But the differences were not noticeable after a year. Instead, people who followed a low-fat diet had improved their cholesterol levels after that time.

And why do athletes resort to ketosis?
Apart from the controversy about its usefulness to lose weight, this diet finds refuge among some athletes. Since glycogen stores are very limited, there are trainers who suggest getting the body used to pulling fat. It is an idea that circulates primarily in endurance sports and in tests such as the marathon, to avoid the gastrointestinal discomfort that can lead to gels.
Another thing is to use it as a tool during the months of preparing the test to teach the body to carburetor with fat, which in nutrition jargon is known as seeking metabolic flexibility. In specific training protocols, glycogen availability is reduced to increase fat oxidation as an energy source. But it’s really a double-edged sword: if you train a lot or always with low glycogen availability, looking for those adaptations at the metabolic level, the same intensity or duration that would be achieved with the deposits of this primary substrate filled may not be achieved. And this prevents other adaptations necessary to be able to win (to run faster or more kilometers).
So fat or glycogen? The most common solution is what Rueda Córdoba calls "nutritional periodization: A part of the season trains in low carbohydrate availability. As we approach the competition, just the opposite: fill the glycogen stores to the maximum to compete at the highest level.

01/14/2022

What Is Ketoacidosis Is It Serious?

It is the decrease in blood pH due to the high concentration of ketone bodies in it (which obviously have an acidic character). Normal blood pH is limited to very narrow margins, outside of which both above and below critical biological functions are altered the most visible and striking, the transport of oxygen. Beyond those pH limits, and also depending on the time that remains, life is severely compromised.

This situation is serious for everyone and is especially dangerous in some people, such as in patients with type 1 diabetes and in kidney patients, among others. It is necessary to recognize that, although they are not frequent, ketoacidosis situations have also been reported in the case of people who have followed a strict low carbohydrate diet, such as this case or this one.

Is it easy to follow a 'ketogenic' diet?
Now it's time to answer Galician, with another question: is it easy to shoot a shot from the line of three on a basketball court? The answer to both questions is that it "depends." And it will depend on the training and motivation of each one. It is necessary to agree that, for the general population, the answer to both questions is usually the same: no.
It is not easy to follow this kind of diets because it is not easy to follow them for long enough: this study contrasted the low adherence of this kind of diets among a population of cancer patients. And the diets that are not adherent are the ones that have less success in achieving their goals. We are quite clear that regardless of the name it has and whatever its characteristics, the diet that works best for weight loss is the one that keeps its users longer practicing it. It is common for keto exalted argue that not only is it easy to follow, but it is also exceptionally pleasant. If they were right, population ally speaking, it is something that should make us return to the previous argument: then obesity would have long ceased to be a problem.

Does it work to lose weight?
There seems to be small doubt that in the concise term, ketogenic diets are effective for losing weight. But in the medium and long time, they have not proven to be better than other dietary patterns with a totally different nutritional profile. That is to say; it happens to them like the rest of the diets to lose weight: they always seem to work initially but then not. It is what "dieting" has to be done it takes off and on while weight is also taken as the variable to be controlled, as opposed to assuming continuous changes in our lifestyles (and regardless of weight).
Recall that above all questions of aesthetics and size, the issue of overweight and obesity is, at least from the perspective of a server, a matter of public health.
Is there anyone interested in learning to drive in the short term and then not knowing how to drive again? That is what happens with this kind of fad diets: they have not proven to work better than any other in the long term.

Does it work to lose weight?
There seems to be small doubt that in the concise term, ketogenic diets are effective for losing weight. But in the medium and long time, they have not proven to be better than other dietary patterns with a totally different nutritional profile. That is to say; it happens to them like the rest of the diets to lose weight: they always seem to work initially but then not. It is what "dieting" has to be done it takes off and on while weight is also taken as the variable to be controlled, as opposed to assuming continuous changes in our lifestyles (and regardless of weight).
Recall that above all questions of aesthetics and size, the issue of overweight and obesity is, at least from the perspective of a server, a matter of public health.
Is there anyone interested in learning to drive in the short term and then not knowing how to drive again? That is what happens with this kind of fad diets: they have not proven to work better than any other in the long term.

Does it work to lose weight?
There seems to be small doubt that in the concise term, ketogenic diets are effective for losing weight. But in the medium and long time, they have not proven to be better than other dietary patterns with a totally different nutritional profile. That is to say; it happens to them like the rest of the diets to lose weight: they always seem to work initially but then not. It is what "dieting" has to be done it takes off and on while weight is also taken as the variable to be controlled, as opposed to assuming continuous changes in our lifestyles (and regardless of weight).
Recall that above all questions of aesthetics and size, the issue of overweight and obesity is, at least from the perspective of a server, a matter of public health.
Is there anyone interested in learning to drive in the short term and then not knowing how to drive again? That is what happens with this kind of fad diets: they have not proven to work better than any other in the long term.

Does it work to lose weight?
There seems to be small doubt that in the concise term, ketogenic diets are effective for losing weight. But in the medium and long time, they have not proven to be better than other dietary patterns with a totally different nutritional profile. That is to say; it happens to them like the rest of the diets to lose weight: they always seem to work initially but then not. It is what "dieting" has to be done it takes off and on while weight is also taken as the variable to be controlled, as opposed to assuming continuous changes in our lifestyles (and regardless of weight).
Recall that above all questions of aesthetics and size, the issue of overweight and obesity is, at least from the perspective of a server, a matter of public health.
Is there anyone interested in learning to drive in the short term and then not knowing how to drive again? That is what happens with this kind of fad diets: they have not proven to work better than any other in the long term.

Does it work to lose weight?
There seems to be small doubt that in the concise term, ketogenic diets are effective for losing weight. But in the medium and long time, they have not proven to be better than other dietary patterns with a totally different nutritional profile. That is to say; it happens to them like the rest of the diets to lose weight: they always seem to work initially but then not. It is what "dieting" has to be done it takes off and on while weight is also taken as the variable to be controlled, as opposed to assuming continuous changes in our lifestyles (and regardless of weight).
Recall that above all questions of aesthetics and size, the issue of overweight and obesity is, at least from the perspective of a server, a matter of public health.
Is there anyone interested in learning to drive in the short term and then not knowing how to drive again? That is what happens with this kind of fad diets: they have not proven to work better than any other in the long term.

01/13/2022

Benefits of the Ketogenic Diet
The Ketogenic Diet to Lose Weight
The ketogenic diet plan does not have to be considered only as a diet to lose weight, but rather a diet for metabolic reeducation. In most cases, this leads to a natural weight loss.
It has been seen in many studies that the effect of weight loss is superior to other traditional diets, but metabolic reeducation has a much longer-term effect.
It is also especially effective for burning fat that accumulates in the abdomen.
The effect of the most striking ketogenic diet is seen in the feeling of satiety that it causes due to slower digestion of fats.
The increase in blood ketone bodies also has an effect on decreasing the sensation of hunger, which significantly decreases the anxiety associated with weight loss diets.


The Ketogenic Diet and Sports Performance
It has long been thought that elite athletes need to eat 4 or 5 times a day so as not to lose muscle mass and recover well from workouts.
With the ketogenic diet and metabolism in ketosis, this is no longer necessary.
Fat metabolism is much more efficient. Therefore, by eating less, we get more energy.
This implies that with just two meals a day, we can get all the energy needed to perform and leave us time to be fasting that induces greater cell regeneration.
High concentrations of ketone bodies in the blood promote greater DNA compaction that is more protected from oxidation damage. This affects the speed of recovery after exercising.
But ketone bodies don't work for everything.
When we enter anaerobic metabolism (sprints, HIITs), not enough oxygen reaches the cell. Then glucose enters into action with anaerobic metabolism.
This change in metabolism does not have to worry you; it is very healthy that the body adapts to different energy needs.
In summary: Training in ketosis gives us more energy, we recover faster, and we need to eat less giving the body time to regenerate better, but always within the aerobic metabolism. We use glucose in sprints to escape from lions or to hunt mammoths.

Inflammation
Studies have shown that the levels of pro-inflammatory cytokines such as interleukin one beta, TNF alpha and interleukin six are reduced when we enter ketosis.

Ketogenic Diet and Cancer
In many types of tumors, mitochondria degrade and therefore depend solely on glycogenesis to grow. This is called the Warburg effect. If we reduce glucose levels, we can literally kill hunger cancer.

Muscle Mass
There are numerous studies that have shown that ketogenic diets not only have a minor effect on the loss of muscle mass compared to other diets but also allow this mass to be maintained with lower protein intake. These cases can be anecdotal, and it is not known what mechanism they follow.

Longevity
Although little or none is known about the effect of ketosis on longevity, there has been a clear association between improvement in energy efficiency and therefore a reduction in food consumption. Also, in a state of ketosis, it is easier to establish intermittent fasting.
We already know that a caloric restriction extends life. We are beginning to see that intermittent fasting has a similar effect.

Epilepsy
Ketogenic diets have long been used to mitigate neurological diseases such as epilepsy. It is considered one of the most effective interventions against this disease.

01/12/2022

Risks of the Ketogenic Diet
The ketogenic diet does not have too many problems if it is done well.
If you do not watch well to consume enough vegetables or other foods rich in micronutrients, a deficit of vitamins, minerals and fibre can be generated. This problem is easily avoidable if a varied diet is maintained and vegetable fat is obtained, such as avocado, nuts and fibre of leafy vegetables.

It is common to confuse low carbohydrate intake with high protein intake. Consuming too much protein activates the path of gluconeogenesis that transforms the amino acids of the protein into glucose, and therefore we cannot get into ketosis.
The ketogenic diet is not advisable in people with liver or heart problems since, in some cases, it has led to the development of arrhythmias.
Diabetics also have to watch out for ketoacidosis, a state in which too low levels of insulin cause a buildup of ketone bodies that lower blood pH. This is quickly solved with good insulin control and is no problem for non-diabetic people.
The worst problem is the social pressure to eat carbohydrates. Surely many of those who already follow the Paleo diet will have experienced episodes of social rejection for not eating pasta. Imagine if we also restrict all carbohydrates!

Metabolic Flexibility
This does not mean that now we all have to throw all the potatoes in the trash and only eat fat.
One of the great evolutionary advantages that the human being has is its great adaptability, and this includes our metabolism.
Being metabolically flexible will give us the ability to adapt quickly to different situations, both consumption and energy expenditure.
Glucose is a good source of energy, which is why we like sweets and, in cases of anaerobic requirements, it is essential. Nor would it be good for excess ketosis to lose the ability to use it.

Proposal of Ketogenic Diet Menu
A ketogenic diet is strict on the subject of ingredients and consumption of macronutrients (carbohydrates, fats and proteins) so it is always better for someone to guide you at the beginning until you have enough experience.
That is why we have created a Facebook group with more than twenty thousand members, and we also offer you a course on the Ketogenic Diet, which includes 50 recipes and all the details so you can burn fat in record time.
To maximize the benefit of the ketogenic diet, we recommend:
1. Drink lots of water or vegetable and bone broths.
2. Combine the diet with workouts that maximize fat burning like HIITs.
3. Do not increase protein intake (1.2-2 gr/kg body weight).
4. Do not forget to train on an empty stomach; here, you can see the benefits of training on an empty stomach.
5. Make a maximum of 3 meals/day. Even if you can, reduce to 2.
6. When the session is a HIIT, give it your all. We need the adrenaline to go up and your body to decide to mobilize the last savings (those under the mattress). Even if you like coffee, you can have one to give that last push. You can add coconut oil to coffee (you will be fasting, but you will eat the world).
7. Rest and give yourself time to recover between sessions. If not, cortisol can play tricks on us.

01/10/2022

01/10/2022

01/10/2022