The nutrition trends belong to the list of the most popular topics today and that is why every day we have more options, which are a good complement to facilitate the way to lose weight, gain health and live longer. Among the main tools is the world of diets, which offers many options for dietary guidelines created to fit different lifestyles
Based on the above, in recent months they have called in a special way the attention the low carbohydrate diets and of course in a concrete way everything related to the ketogenic diet the “keto.”
Roughly the ketogenic diet is an eating plan that is related to extraordinary health benefits, which are derived from the effects of adjusting the feeding to a drastic decline in carbohydrate intake and replace them with healthy fats. Derived from restriction In carbohydrates, the body produces a metabolic state called ketosis, which when it happens the organism becomes incredibly efficient and achieves convert all fat into energy.
It is also a very important process that converts fat into ketones within the liver and thus it is achieved supply more energy to the brain. It is because of that the ketogenic diet is related to a long list of benefits to health: promotes weight loss, reduces high blood sugar and insulin levels, protects heart health, improves brain function, cognitive and performance in general.
There are several versions of ketogenic diets that have the peculiarity of adapting to the Lifestyle of each person, among which the standard, cycling, adapted and high protein plans. One of the most important aspects that relate to success when executing a keto plan, lies in the discipline related to the consumption of allowed foods, although the control in the Forbidden food.
The foods that are always best to avoid are all kinds of sugary, diet, or low-fat products, cereals and starches, legumes, some types of fruit, vegetables, condiments or sauces, saturated fats and the alcohol. Within the food groups that have been subject to many doubts, are dairy and this is associated with that they are rich and creamy, and in many cases with a high fat content.
Is it good to consume dairy on a ketogenic diet?
The first thing that is important to know is that in a cetogénica diet, not all dairy products are the same and it is very normal for the answer to dairy varied from person in person. The reality is that in some cases dairy is a good ally for low carb diets.
What are the best options?
The good news is that there delicious dairy options to integrate into the diet keto, as is the case with certain types of cheeses, whole milk Greek yogurt, the cream and the Butter. It is important watch the portions to avoid any stagnation in weight loss, improve the digestive process and prevent acne.
Some of the best alternatives to consider for your low carbohydrate content, are the following:
- Butter or ghee: Butter is made from milk fat and contains only traces of lactose (sugar) and whey (protein). Without a doubt ghee or clarified butter it is the best alternative, since it is a product that has been eliminated all lactose and whey. Butter has only 0.1 grams of carbohydrates and 0.1 grams of protein per 100 grams.
- Soft-ripened cheeses: One of the best options to supplement the ketogenic diet, especially the velvety variants such as brie, goat and camembert cheese. They are characterized by their contribution of 0.5 grams of carbohydrates per 100 grams.
- Hard (aged) cheeses: They are a good option since they are rich in flavor, provide nutrition Y great versatility. Among the best options are variants such as Spanish Manchego cheese, matured goat, Parmesan, Swiss, edam, gouda, cheddar, Gruyere and provolone, they stand out for their low lactose content. They are ideal for the keto diet, as most provide at most up to 3 grams per 100 grams.
- Semi-soft cheese: The perfect balance between the variants of hard and soft cheeses. Semi-soft cheeses are represented by large specimens such as el fresh and ripened mozzarella cheese and the tender goat cheese and European variants such as gorgonzola, roquefort and stilton. They contribute around 2 to 3 grams per 100 grams.
- Whole Greek yogurt: Yogurt is considered one of the best allies in any balanced diet and that of the greek guy is without a doubt the best option to follow a cetogénica diet. It has fewer carbohydrates and is thicker than other yogurts because it has been drained more of the liquid serum (containing the milk sugar, lactose) during the process. Contributes 3 grams of carbohydrates per 100 grams (a little less than ½ cup) and 5 grams per 170 gram container.
- Heavy cream or whipping cream: It is a product that is made by skimming the fat from the upper part of the milk. Whipping cream contains approximately 3 grams of carbohydrates per 100 grams.
There are also other dairy product variantss that are characterized by their medium and higher carbohydrate intake, with which it is advisable to take special care. As is the case with fetta cheese, sour cream, milk, yogurt made with whole milk and light and sugary versions.
By way of conclusion we can say that controlled dairy intake, it is a great complement in the low carbohydrate diets. They provide proteins that provide satiety, increase metabolic rate and thus promote weightloss. They are also key in the loss of fat mass and are of great help in the Increased muscle mass.