When people hear the word “diet” they think of counting calories.But on a ketogenic diet (or keto, as it is also called), you won't need to spend time on this activity.Keto is a special high-fat, low-carb diet that puts the body into a state of ketosis, meaning it uses stored fat deposits for energy.
During keto (i.e. 2-3 weeks) you can only consume 20-50g of carbohydrates per day, but the body must get 60 to 80% of all calories from fats.Studies have shown this low-carb diet to be effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne, and epilepsy.It is also beneficial for some types of cancer and Alzheimer's.
Pros and cons of the ketogenic diet
The main advantage of the ketogenic diet is that it really helps you lose weight, lowers the level of bad cholesterol and increases the amount of healthy cholesterol.Appetite often decreases when the body uses its own fat reserves for energy (a process that may have been introduced into humans during evolution to help them survive times of famine).In addition, fats are digested much more slowly than carbohydrates and prolong the feeling of fullness between meals.
However, like any other diet, ketone has its drawbacks.Following this, you may notice side effects: bad breath, headache, nausea and fatigue.The symptoms that occur in the first days of ketone are often similar to those at the beginning of the disease.Loss of energy and feeling of fatigue occur due to a sharp drop in blood sugar, but there is no trace of these after 24-48 hours.
You may experience bloating or constipation during keto, and urination may also increase during ketosis.Since following the ketogenic diet requires you to eat only certain food groups, you run the risk of developing nutrient deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after completing the diet, they can easily regain the lost kilograms.This can be prevented by avoiding carbohydrates and trying to eat low-carb foods.
What foods can you eat on keto?
The ketogenic diet helps you lose weight, control your blood sugar and solve your health problems.As you already understood, choosing it you will have to eat only fatty foods.But no, we're not talking burgers and battered onion rings;you're just looking for healthy fats!Where can I buy them?You will not believe it, but with keto you can eat tasty, satisfying and varied, while in supermarkets you can easily find low-carb foods that you will eat for the next 2-3 weeks (as a rule, ketosis begins on the 7th day of the diet).Eat the following 15 foods regularly to get the most benefits and reduce the side effects of dietary restrictions.
Fish and seafood
Perhaps fish and seafood are the best sources of vitamins, minerals and omega-3s.At the same time, many seafood contains either negligible or no carbohydrates (for example, in shrimp).If we talk about the most popular products, 100 g of mussels contain 5 g of carbohydrates, octopus and oysters - 4 g each, squid - 3 g.Meanwhile, frequent fish consumption reduces the risk of contracting various diseases and improves mental health;Therefore, try to eat fish at least twice a week.
Low Carb Vegetables
Vegetables are nutritious and versatile foods, the main thing is to choose those that do not contain starch.On average, a serving of non-starchy vegetables contains 1 to 8 grams of carbohydrates.Therefore, you can safely include zucchini, cabbage, celery and cherry tomatoes in your diet.
Cheese
There are hundreds of types of cheese, and luckily they are all low-carb and high-fat, making them well-suited to the ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.Additionally, eating cheese regularly may help reduce the muscle loss experienced by older adults.
Avocado
One serving of avocado contains 2 grams of net carbohydrates, plenty of fiber and a variety of nutrients, including potassium.Additionally, avocado helps support heart function, lowers cholesterol levels and affects triglycerides in the body.By blending it with spices, you can create a perfect sauce for vegetable and fish dishes.
Meat and poultry
Meat and poultry are considered staple foods on the ketogenic diet.They do not contain carbohydrates and are rich in vitamins such as vitamin B and minerals such as potassium, selenium and zinc.Meat and poultry are also an excellent source of high-quality protein, and numerous studies show that they help preserve muscle mass during a low-carb diet.
eggs
Eggs are one of the healthiest and most versatile foods on our planet.A large egg contains less than 1 gram of carbohydrates and about 6 grams of protein;This makes eggs an ideal food for ketogenic people.In addition, eating eggs affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, resulting in a noticeable decrease in the total calorie content of food eaten during the day.
By the way, it's important to remember that you should eat the whole egg, not just the white;The yolk contains many of the nutrients, including the antioxidants lutein and zeaxanthin, which help protect eye health.
coconut oil
Coconut oil contains medium chain triglycerides (MCTs).Unlike long-chain fats, MCTs are absorbed directly by the liver, then converted into ketones or become a source for quickly obtaining the necessary energy.
Additionally, coconut oil increases metabolic rate, supports weight loss and gets rid of fat deposits in the abdominal area.It is important that it is of good quality - cheap products contain a lot of fragrances and additives.
Plain Greek yogurt and cream cheese
Regular Greek yogurt and cottage cheese are healthy, high-protein foods.Although they contain some carbohydrates, they can still be included in your diet on the ketogenic diet.150g of plain Greek yoghurt contains 5g of carbohydrates and 11g of protein.The same amount of cottage cheese provides 5g of carbohydrates and 18g of protein.By the way, studies have shown that yogurt and cottage cheese help reduce appetite and increase the feeling of quick satiety.
Olive oil
Olive oil is rich in oleic acid, a monounsaturated fat that has been found to reduce risk factors for heart disease, and is also high in antioxidants known as phenols.These compounds also protect the heart, reduce inflammation in the body, and improve arterial function.Olive oil is ideal for adding to salad dressings, mayonnaise and cooked foods.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, some types of cancer, depression and other chronic diseases.Nuts and seeds also contain large amounts of fiber.However, the amount of carbohydrates in them varies.The smallest amount is found in walnuts and Brazil nuts (only 1 g (30 g) per serving, in walnuts and macadamia nuts - 2 g, in almonds and sesame seeds - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g and in cashews - 8).
fruits
Most fruits are very high in carbohydrates, so you will need to avoid them while on the ketogenic diet.Another thing is fruits.They are rich in nutrients that may reduce the risk of developing a wide range of diseases.A 100g serving of strawberries provides 5-12g net carbohydrates.For example, in blackberries it is only 5 g, in blueberries - 12 g, in raspberries and strawberries - 6 g each.
Butter and cream
Butter and cream are low-carb foods.Studies have shown that, contrary to popular belief, it has neutral or beneficial effects on the heart when consumed in moderation.
olive
One serving of olives (about 28 g) contains 2 g of carbohydrates, 1 g of which is fiber.They are rich in oleuropein, an antioxidant that protects the heart.Eating olives helps prevent bone loss and lower blood pressure.
Unsweetened coffee and tea
Unsweetened coffee and tea do not contain carbohydrates.Due to caffeine, it can speed up metabolism, improve physical performance, alertness and mood.They may also reduce the risk of developing diabetes.Avoid coffees and tea bags from the "3 in 1" series - as a rule, manufacturers add powdered milk and high-carbohydrate flavors to them.
Dark chocolate and cocoa powder
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and consume it with cocoa.This is because these foods are excellent sources of antioxidants.It contains almost the same amount as cocoa, blueberries and acai berries.But dark chocolate contains flavanols, biologically active substances that reduce the risk of heart disease.While 30 grams of unsweetened chocolate contains only 3 grams of net carbohydrates, sweetened chocolate contains 10 grams of net carbohydrates.
