The Keto diet: does it work for you?


Dr. Nalini Campillo, Coordinator of the Diabetic Foot Prevention Unit of the General Plaza de la Salud Hospital.

Every cell in our body needs energy to function. This energy comes from three main sources: fats, carbohydrates and proteins, called macronutrients. Too much fat-free protein puts us at risk of many complications, so protein can never serve as a primary source of energy. Then, we are left with fat and carbohydrates as the main suppliers of that energy.

The favorite energy of our cells comes from carbohydrates, which easily convert to glucose, which, in turn, easily converts into energy.

When there is no more blood sugar for our cells to consume, they look for an alternate form of energy. This comes from ketones, compounds that our body produces from stored fat. Therefore, a ketogenic diet is high in fat and low in carbohydrates, which results in the production of ketones for fuel instead of glucose.

The word "keto" or "keto" often has negative associations for people living with diabetes, especially if it is Type 1 diabetes.

Diabetic ketoacidosis (CAD) is a life-threatening condition that arises when the body produces too many ketones.

So how are we going to enter ketosis of our own accord, through a diet and that this may be different from accidentally entering ketosis?

Well, the answer has to do with the level of ketones; The voluntary diet causes regulated and controlled production of ketones, but CAD causes an overabundance of ketones.

In the case of type 2 diabetes, it is different.

The diet not only helps control blood sugar, but also promotes weight loss. The results for those living with Type 1 diabetes are less conclusive with the keto diet and represents a potential risk.

There is no meat or fish that is outside the limits of the keto diet, including bacon or bacon, which is generally prohibited. Starchy vegetables such as brussel sprouts, broccoli and cauliflower are recommended, as are oils and butter. Cheese and Greek yogurt can also be a staple of a keto diet.

However, this diet is not for everyone. If you are a lover of flour, traditional bread, pasta, rice, potatoes and fruits, then you may feel miserable with the keto diet. If you want to explore different flavors, the good news is that there are many substitutes for these foods. The cauliflower pizza dough, rice and even gnocchi; Noodles made from zucchini or zuccinni, almond flour bread and almond milk are available in most stores now.

Alcohol and sugar are also out of the Keto diet.

It is extremely necessary that the diet is regulated, guided and structured by medical specialists. Like any personalized nutritional plan, it should not be taken lightly and follow the guidance of your nutritionist.

Minimize sedentary lifestyle during leisure time. I recommend at least 45 minutes of regular physical exercise, of moderate intensity, with an initial frequency of 3 times per week, until you reach 5 times per week.

In the Keto diet, daily protein consumption should be significantly increased to ensure the maintenance of muscle mass, gluconeogenesis and fat oxidation. Low diets in CHO will not be a problem as long as the energy and protein intake is guaranteed in the amount you need.

Make moves that are fun for you. If you remember to jump the rope or move your waist with the hoop, dance or just walk a little faster, this will help you not only lose calories, maintain your weight, but the health of your heart. In addition to dissipating the continuous exercise, start from this moment to change your lifestyle!

Posted in: Hoy Digital newspaper.

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