Keto Diet: discover the low carb diet that is out there –

Every beginning of the year is like this: the communication company US News & World Report publishes the list of the Best Diets, which brings the trends for the next 12 months – and Keto (ketogenic, in Portuguese) came out ahead. It is already one of the most talked about (if not the most) on American news sites and, almost always, associated with celebrities such as socialite Kourtney Kardashian.

Subscribe to our newsletter and stay up to date with the latest news from

The curious thing: the menu is not new. It was created in the 1920s to treat diseases such as diabetes and, therefore, allows a maximum of 5% carbohydrates, when not completely eliminating this nutrient. The aim: to regulate insulin, a hormone released when you eat pasta, bread or even fruit and which, in excess, stimulates the body to accumulate fat.

But the main reason for Keto’s rescue is to cause a significant change in metabolism. “With a lack of carbohydrates, the body finds another way to generate energy. The liver uses fat deposits as a form of energy support – a process called ketosis”, explains nutritionist Juliana Pizzocolo, from São Paulo. One more advantage: without so much glucose circulating in the blood, you feel less hungry (you stay away from sweets, without suffering!).

Other ketogenic

In addition to the ridiculous amount of carbs, Keto suggests a much higher proportion of fat (up to 75%) than Atkins, Dukan and Whole 30 and other ketogenic diets, and lower protein (40% maximum). Paleolithic is the closest thing to Keto – it also suggests a more substantial intake of good quality fat, but doesn’t restrict carbohydrates as much.

To speed up weight loss, the Paleo menu can even suspend carbs (even from roots like sweet potatoes) for a few days. As for Keto, which preaches a state of constant ketosis, it’s 5% carb from beginning to end. So don’t even think about following the diet alone.

Menus without pasta, tubers and grains must be prescribed and accompanied by a nutritionist, nutrologist or endocrinologist. Even so, you can’t escape the unpleasant side effects, especially in the first few weeks: bad breath, constipation, headache and weakness – just to name a few. ‘s suggestion is to complement Keto diet meals with carbohydrate sources, such as greens and vegetables – with 25% of this nutrient per day, your body also enters a state of ketosis and is safer!

The allowed fats

Keto experts favor good quality fat (poly and monounsaturated) and moderate doses of saturated fat (found in oils, whole dairy products and fatty meats). Trans (found in stuffed biscuits, ice cream and ready-made cakes) is left out. Nutritionist Isabella Correia, from Rio de Janeiro, also recommends avoiding sausages – almost always high in sodium, dyes and preservatives.

food released

Meat, fish and egg

Beef, lamb, chicken (thigh and drumstick), shellfish, shrimp, salmon, trout, sardines and egg.

fat and oil

Ghee (clarified butter), butter, extra virgin olive oil and coconut oil.

nuts and seeds

Almond, peanut, walnut, coconut and chia seeds, linseed, pumpkin and sunflower.

herbs and spices

Salt (a little!), herbs and spices (pepper, garlic, ginger, cinnamon, cardamom, thyme, oregano and sage).