Keto Information
Keto Information
WHEN DO WE DO THE KETOGENIC DIET?
What do we achieve with the ketogenic diet? A ketogenic diet is especially helpful for losing excess body fat, reducing hunger, and improving insulin resistance, type 2 diabetes, or metabolic syndrome.
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WHAT IS THE KETO DIET?
A ketogenic diet is a low-carb, moderate-protein, high-fat diet that can help you burn fat more effectively. It has many benefits, such as weight loss, improved health and performance, as shown in numerous medical studies. To achieve this, we have a comprehensive line of keto products . From basic keto products , such as flours and sweeteners, to the most sought-after products for making the most delicate recipes. Try our Ketobasic Boxes, ideal for those just starting to try keto products , and for those more experienced, we have the Ketolife Box, with keto products to reinvent your favorite recipes. ARE YOU HUNGRY? Unlike low-calorie diets, the ketogenic diet (in which you paradoxically eliminate fat by eating more fat) is very satiating. As you continue on the diet, your hunger pangs decrease. Ketone levels in the blood tend to decrease appetite.
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MEDITERRANEAN DIET VS. KETOGENIC DIET
From its blue seas to its sunny skies and mild, inviting climate, the Mediterranean has it all—especially when it comes to fantastic food. So what is the Mediterranean diet? Is it a delicious way to eat healthy? A Mediterranean diet may provide health benefits, according to researchers. And following a Mediterranean diet with low-carb products may provide even more benefits when it comes to weight loss and managing diabetes. How is the ketogenic diet different from the Mediterranean diet? The diet The Mediterranean diet is a very complete diet based on grains, vegetables, seasonal fruits, legumes, mostly lean meats, eggs, and dairy products such as cheese and yogurt. The main source of fat in this diet is extra virgin olive oil (EVOO) along with nuts and oily fish. Do you recognize the pyramid that indicates the proportion of foods in this diet? With a Mediterranean diet, you can enjoy a wide variety of fresh and tasty foods. As you probably know, the Mediterranean diet is part of a lifestyle in which eat in a healthy and balanced way , moving and ensuring adequate rest . Therefore, it offers a variety of health benefits (especially cardiovascular health), but it also protects us from chronic diseases such as diabetes, Alzheimer's, and some types of cancer. TO Unlike the previous diet, the diet ketogenic or ketogenic (as it is called in English) is characterized by a high consumption of fats (60-70%), low consumption of carbohydrates (10-20%) and a moderate consumption of foods containing protein (20%) at the end. Specifically, to follow this diet, it is important to avoid carbohydrates rich in sugar and starch such as bread, pasta, rice and potatoes, milk and most fruits, with the exception of a small amount of berries such as blackberries, raspberries and strawberries Blueberries. On a (strict) ketogenic diet, you can limit yourself to around 20 grams of carbohydrates per day, which come primarily from vegetables that grow on the ground: broccoli, lettuce, cabbage, tomatoes, peppers, spinach, asparagus, cucumbers, etc. You may notice the big difference between the two is that the low-carb version doesn't have bread, grains, or starchy vegetables. It also only contains low-sugar fruits like berries. The ketogenic diet eating plan has many advantages for effective fat burning, but also for improving digestive problems, energy and physical endurance, as well as mental performance . In fact, many nutritionists recommend this diet (based on a patient study) as a way to lose weight and improve type 2 diabetes and metabolic syndrome. That's because the ketogenic diet puts the body into a metabolic state called ketosis: In both cases, the pyramid is designed to help you choose which products to consume, without any fixed rules about how much to eat. Instead, you decide how much to eat based on hunger, weight goals, and preferences.
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KETO FOODS MERCADONA
KETO PRODUCTS IN MERCADONA Sardines in Hacendado olive oil It's a processed but healthy product, as it's made from fish, olive oil, and salt. Therefore, it's a recommended product for any diet, including a ketogenic diet, as its carbohydrate content is only 0.7 grams per 100 grams. Hacendado extra virgin olive oil Hacendado extra virgin olive oil is a processed food, but in this case, it's healthy, thanks to its high content of so-called good fats. It's also ideal for people following a low-carb diet, as it's completely free of them. Hacendado natural light tuna Natural light tuna is a healthy product, as it contains light tuna, water, and salt. Therefore, it's a recommended product for everyday use, but also good for those following the ketogenic diet, as its carbohydrate content is very low: less than 0.5 grams per 100 grams of product. Antonio Álvarez Trevélez Ham The Trevélez ham from Antonio Alvárez sold at Mercado is, like all ham, a processed meat, a food classified by the WHO as carcinogenic, so its inclusion in the regular diet is not recommended, but it is also not dangerous to eat occasionally. If you follow a low-carb or ketogenic diet, it is an ideal food: its carbohydrate content per 100 grams of product is 0.8 grams. Fresh lean sausage without casing Hermanos Martínez's fresh sausage without casing is a sausage made of 80% pork, but it also includes several other ingredients, so it could be considered ultra-processed. Although this characteristic doesn't make it highly recommended for everyday use, things change if you follow the ketogenic diet, as its carbohydrate content is very low, specifically 1 gram, 0.5 of which corresponds to sugars. Nat Sanno extra virgin coconut oil Nat Sanno extra virgin coconut oil can be consumed directly as a dressing or used for baking, roasting, or frying. Although it is a highly recommended food worldwide, fitness , it's a processed and refined food, so its regular use isn't recommended. However, its carbohydrate content is 0 grams, so it's suitable for the ketogenic diet. Hacendado aioli Aioli is a high-calorie sauce, and packaged, rather than homemade, aioli is also an ultra-processed food. But again, in terms of carbohydrate content, it's suitable for the ketogenic diet, as it has 1.4 grams per 100g of product. Sausage It is part of the Spanish superfoods . I recommend the 600g lump. It's a good value for money and it's delicious. It has perfect macros: 33% fat and 22% protein. Turkey ragout It has 18% protein and 6% fat. Very tasty. Torreznos Pork rinds. They have so much protein (up to 70%). Mercadona only uses pork fat, with 56.3% protein and 46.1% fat. Unsalted butter Remember that butter is much better than margarine. Free-range eggs At Mercadona, you can find delicious eggs. They come in packs of 6. They're a little more expensive than the "regular" ones, but there's a big difference in quality and flavor. If you want to start buying organic products, you can start with the eggs! Sardines Cooking ones, which are cheaper. Alternatively, cans of sardines in "low-salt" olive oil (light blue boxes).
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LIST OF FOODS ALLOWED ON KETO
Foods allowed on the ketogenic diet This guide has everything you need to know about what to eat and what to avoid on a ketogenic diet. You'll enjoy delicious meals and eat as much as you need to feel satisfied for hours. With this simple plan, you can lose weight, improve your health, and feel better without having to count a single calorie. Keto vegetables Enjoy unlimited non-starchy vegetables, such as leafy greens and crunchy salad greens like cucumber, celery, and radishes. Other favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Most fresh or frozen vegetables that grow on the surface of the earth are keto-friendly. You can even follow a vegetarian keto diet. The best ketogenic vegetables cauliflower avocado broccoli cabbage zucchini spinach asparagus kale French beans Brussels sprouts Meat, poultry and substitutes Meats are perfect for the keto diet. Beef , pork, lamb, wild game and birds of all kinds. Soy products like tofu and tempeh also work. You can also eat cold cuts and sausages. Choose foods without added sugars, starches, or breading to keep carbs low. Meats and meat substitutes beef sausages lamb organ meats pig poultry sausages tempeh tofu Fish and seafood Most fish and shellfish are suitable for the ketogenic diet. Fatty fish like salmon, sardines, mackerel, and herring are excellent choices, as are mild white fish like cod, halibut, and trout. Choose fish and seafood without added sugars or breading to keep carbs low. Ketogenic Fish and Seafood anchovies crab fish of all kinds lobster shrimp squid tuna salmon Eggs The eggs are delicious, easy to prepare and suitable for vegetarians. Try them boiled, fried in butter, or in an omelet for a quick and economical meal. Enjoy eggs as often as you like because when you avoid carbohydrates, you don't have to avoid cholesterol in your diet. Ways to eat eggs hard or soft boiled fried in quiches tortillas poached scrambled Fruits and berries Most acidic fruits, such as berries, lemons, and limes, are fine if you keep the portion size small. The same is true for melons due to their high water content. But almost all other fruits contain too much sugar. A small scoop of fresh berries served with real whipped cream and shaved dark chocolate makes a delicious and lush keto dessert. The best keto fruits and berries blackberries coconut lemons files raspberries strawberries Nuts and seeds Many nuts and seeds are low in carbohydrates. Just be careful with two things: 1) don't eat too many! Start with just a few or up to ¼ cup (about 25 grams) as a snack. 2) The type of nut you choose matters. Some nuts, like cashews, are much higher in carbohydrates than others, like walnuts or macadamia nuts. You can also enjoy pumpkin and sunflower seeds. Nuts and seeds almonds Brazil nuts hazelnuts macadamia nuts pecans pine nuts walnuts Cheese and whole dairy products Cheese, butter, and cream can be part of a ketogenic diet. Greek yogurt in particular makes for a protein-rich, low-carb breakfast. Avoid low-fat flavored yogurt, which is often full of added sugar. Note: Avoid drinking milk as the sugar in milk accumulates quickly (one glass = 15 grams of carbohydrates). However, you can use it sparingly, a tablespoon or so, in your coffee. Plus, regularly eating cheese when you're not hungry is a common mistake that can slow down weight loss. Fats and sauces Don't be afraid of fat. It can help you feel full for longer. Most of your fat should come from protein-rich foods like meat, chicken, fish, and eggs. But you can also cook with olive oil, top your vegetables with cheese, and add dressings to salads. Rich sauces (think béarnaise, garlic butter, and mayonnaise) can also be part of a keto diet, but if you're trying to lose weight, use only enough to make your meals enjoyable. Summary Base your meals on meats, poultry, fish, eggs and other protein-rich foods. Include plenty of green leafy vegetables, non-starchy vegetables, and salads. Use fats like butter or olive oil for flavor and to supplement your calories.
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KETO DICTIONARY
MCT Oil: MCT fatty acids are medium-chain fatty acids. They are the oil best absorbed by the human intestine. Supplementing with MCT coconut oil is especially recommended for athletes and people with increased physical activity. Fatty acids : Fatty acids are the building blocks of body fat and the foods we eat. During digestion, the body breaks down fats into fatty acids , which can then be absorbed into the bloodstream. Intermittent Fasting: Intermittent fasting involves alternating periods of fasting with periods of eating. There are different types of intermittent fasting, the most well-known being 16/8 fasting (going without eating for 16 hours and eating meals within 8 hours), 24/8 fasting, and 48/8 fasting, although there are also others such as 12/12 fasting. Bulletproof Coffee : This is the invention of Californian engineer and biohacker Dave Asprey, who after years of testing, combined ingredients to create this formula. It's a blend of coffee, two tablespoons of low-fat organic butter and grass-fed cow's milk, and what he calls "Brain Octane Oil," a coconut oil he's enriched himself. This creates a drink with over 400 calories, a thick coffee rich in healthy fats and caffeine—the ketogenic formula for energy without carbs. Carbohydrates : Carbohydrates are the body's main source of energy. There are two main types of carbohydrates: sugars (such as those found in milk, fruits, table sugar, and candy) and starches, which are found in cereals, breads, cookies, and pasta. Ketosis : State the body enters when carbohydrate-containing foods are not consumed and blood sugar levels (as well as glycogen stores in muscles and liver) have been depleted, and cells turn to fats to obtain the energy they need. 80% Chocolate : This is chocolate that contains 80% cocoa, also known as dark chocolate. The higher the cocoa content, the lower the sugar content. Ketone Bodies : Ketone bodies, or ketones, are waste products of fat. They are produced when the body uses fats instead of sugars to generate energy. Ketogenic Diet : The ketogenic diet is a low-carb, high-fat eating plan that offers many health benefits. In fact, around 20 studies show that this type of diet can help with weight loss and improved health. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer's disease. Electrolytes : In the human body, electrolytes such as sodium, chloride, magnesium, potassium and calcium are essential for cell survival. Erythritol : Erythritol is a natural sugar alcohol fermented from sugars and found in many vegetables and fruits. It is 70% as sweet as sugar. The main characteristic of this popular product is its low calorie content. Stevia : Stevia (Stevia rebaudiana) is a plant native to Paraguay that is used as a sugar substitute. Indigenous people in Paraguay were already using this plant in the 16th century to sweeten beverages and medicines. Free carb : A widely used English expression that means "free of carbohydrates." Gluten : Gluten is a highly nutritious and beneficial protein for everyone, but it's also difficult to digest and often causes bloating. The reason is that our bodies don't have the enzymes necessary to fully digest it, and it's precisely these small undigested pieces that can cause intestinal problems. Xanthan Gum : Xanthan gum is a thickener derived from the fermentation of corn starch. It is a powerful thickener and effective food stabilizer (foams, emulsions, ice cream, etc.). Xanthan gum is also a powerful agent that provides stability to foams, whipped cream, and meringues. Keto Flu : The keto flu is simply the set of flu-like symptoms that many individuals experience at the beginning of a keto diet. Almond flour : Almond flour is ground almonds. It can be made from peeled or whole almonds and has a consistency similar to cornmeal. Due to its low carbohydrate content and low glycemic index, it is recommended for people on a low-carb diet or diabetics . It has the same uses as regular wheat flour. Coconut Flour: Organic coconut flour is the dried, powdered pulp of a coconut from which coconut oil is extracted. It has a coconut aroma and a delicate, sweet flavor. It has strong moisture-absorbing properties. Keto: Keto is an abbreviation for the English word " ketogenic." It's based on inducing a state of ketosis, the state in which the body, after burning all available sugars, begins to burn fat. Macros: Macronutrients are fats, proteins, and carbohydrates. Depending on your diet, you need all of these macronutrients in certain amounts. A perfect balance of macronutrients ensures a healthy weight and much more efficient fat burning. Metabolism: Metabolism is the set of chemical reactions that take place in the body's cells to convert food into energy. Our bodies need this energy for everything we do, from moving to thinking to growing. Obesity : Obesity is a complex condition involving excessive body fat. Obesity isn't just a cosmetic problem. It's a medical condition that increases your risk of diseases and health problems, such as heart disease, diabetes, high blood pressure, and certain cancers. A waist circumference greater than or equal to 102 cm in men and greater than or equal to 88 cm in women is also considered a sign of obesity. Psyllium: It is a natural sweetener, derived from organic banana peel in powder form. Vegan : Veganism is a philosophy and eating behavior that rejects the consumption of foods and substances of animal origin, that is, animal products such as meat, dairy products, eggs, and derivatives. Instead, people prefer to consume vegetables, fruits, and the like.
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