And what exactly does the ketogenic diet consist of?

The ketogenic diet. What does the diet consist of?

This diet quite significantly changes the way we look at food and our body. By switching to keto we strongly influence the metabolic processes occurring in our body. 

The ketogenic diet involves putting the body into a state of ketosis. This is when the liver starts producing ketones, which can be called alternative fuel. This is possible if you restrict carbohydrates very much and provide protein in moderation. The body, having reduced amounts of these compounds, begins to switch to taking energy from burning fat. 

This is an excellent way to lose weight, because the body reaches the stored fat reserves, and in addition the feeling of hunger is inhibited. Very interesting in this diet is the fact that the basis is the supply of fats. Because it is the excessive consumption of carbohydrates that contributes to disease and obesity.

In the ketogenic diet, fats make up about 80-90%, the rest is protein and carbohydrates. In addition to weight loss, the benefits of this diet include reversal of type 2 diabetes, increased physical endurance, better mental abilities, increased focus and concentration. So what can you eat on a ketogenic diet, and what do you need to eliminate? Foods with a high fat content such as fish, fatty meats, cream, butter and nuts are the basis. 

Only unrefined, cold-pressed and good quality oils are recommended, such as olive oil, coconut oil, avocado oil or sesame oil. Carbohydrates such as groats, rice, pasta, bread, cakes, yams, beans, potatoes and other starchy foods are completely eliminated. Vegetables and fruit are strictly limited. Vegetables include broccoli, peppers, tomatoes, cucumbers and spinach. Fruits that can be eaten are blueberries, strawberries, blackberries and raspberries.

On a ketogenic diet, it is worth adding pickles to the menu. They are not only a valuable source of vitamins, but also a natural probiotic. Pickled vegetables or juices contain lactic acid which cleanses the body and protects it against diseases. It is our great ally in protecting our health. It is worth reaching for pickles every day and then we will provide ourselves with everything our body needs to function perfectly.

The paleo diet and the ketogenic diet

What exactly do they consist of and what are their health effects on the body? The paleo diet is also called the paleolithic diet, which may already tell us more about it.  It is based on products, which our ancestors ate while leading a hunter-gatherer lifestyle. These Stone Age people rarely suffered from the diseases that affect us today (diabetes, cardiovascular diseases and cancer). They ate whatever they could gather, catch or hunt. Their diet did not include such products as refined sugar, cereals, dairy or processed products.

It was the diet of our ancestors that became the basis for developing the paleo diet, which is based on eliminating processed products, refined sugar, cereals, potatoes and dairy from the diet, and the basis is meat, fish, seafood, seeds, nuts and unrefined fats. In addition, the main source of carbohydrates in paleo is vegetables and fruit. 

Mushrooms and eggs can also be eaten. Meals in this diet are larger in volume, but eaten less frequently. The main advantage, and at the same time the health effect of paleo is that it eliminates from the diet products which largely contribute to the formation of civilization diseases. These products include refined sugar and fat, processed foods, and salt. Products that are allowed contribute to the regulation of insulin and lipid metabolism, have a low glycemic index, are easy to digest, provide essential vitamins and microelements and counteract the formation of many diseases.

Both the paleo and ketogenic diets undeniably have many benefits, but how does the paleo diet differ from the keto diet? The main difference is the selection and elimination of foods. In the ketogenic diet, you need to pay more attention to what you eat and carefully read and learn what products are not allowed. In the ketogenic diet, a large amount of fruit is excluded due to the presence of carbohydrates. 

In the paleo diet there are no such restrictions. You can eat virtually all fruits. On keto, the choice of fruits is quite limited. The same applies to vegetables. On the paleo diet there are not much restrictions. However, on keto, the choice of vegetables is important so as not to exceed the amount of carbohydrates.