What is the keto diet, how does it affect weight loss and health, and what foods can you eat?
Thousands of people around the world eat fatty and high-calorie foods that literally melt before our eyes.At the forefront of global weight loss is the keto diet.A newfangled diet in which you exclude all carbohydrate foods and eat only proteins and fats.
It seems impossible for a modern, active person to live without carbohydrates, because it is glucose from cereals, fruits and sweets that provides fuel to the body.But the keto diet has proven the opposite: you can get energy from fat and still lose weight and stay healthy.
Ketogenic diet, keto diet (eng. Ketogenic diet) is a low-carbohydrate diet with a high fat content and moderate protein content.
The first keto diet was developed by Dr. at the Mayo Clinic in 1921.It was developed by Wilder to treat epilepsy in children: Carbohydrates often caused seizures, but ketones did not.And in the 1970s, Robert Atkins developed the ketogenic weight loss diet, which has gained great popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why do we want chocolate when we have no strength left?Because chocolate is a carbohydrate that turns into glucose and gives energy to the body.It turns out that if you limit the body to carbohydrates and glucose, the liver begins to convert fats into ketone bodies.They enter the brain and become a complete energy source instead of glucose.The less carbohydrates you eat, the more ketones your body will produce.
Ketones have many advantages over regular glucose fuel.It enriches the body with oxygen, increases energy, supports the brain and heart.Ketones combine the properties of both fats and carbohydrates, so you feel energized and full on the keto diet.This helps combine the keto diet with intermittent fasting as there is no feeling of hunger and you can get by with two meals.By the way, on the keto diet you don't need to force yourself to eat as usual: breakfast, lunch and dinner.Listen to your body and eat when you really want.
The process of breaking down fat into ketones is called ketosis.According to nutritionists, it has many advantages.It helps lower insulin, eliminate liver fat, improve cognitive performance and mood, lower blood pressure, increase energy and reduce inflammation.And most importantly, belly fat disappears and the skin becomes clear!You will be healthier, more beautiful and slimmer.
Keto diet: possible complications and disadvantages
- Constipation.For this reason, you definitely need to consume plenty of greens and vegetables.
- Possible kidney stonescaused by oxalates (oxalic acid salts and esters).Therefore, you should eat spinach carefully.You'd better drink more lemon water.
- Insomnia and irritabilityfrom macronutrient deficiency.
- DebrisDue to vitamin B2 deficiency.
- acetone smellfrom the body, urine and mouth due to the sharp increase in ketones.To minimize this, you need to drink more clean water.
- ketoacidosis- when the body is oxidized due to a large number of ketones.
It will take time for the body to adapt to the new nutritional system.In the initial stage, drowsiness, intestinal problems and decreased attention are possible.Also, when the body enters a state of ketosis, weight decreases sharply in the first week: excess water and fat are lost.You will continue to lose weight from the second week onwards, but not as quickly.
Diabetics, pregnant women and people with weak immune systems should pay attention to the keto diet.Also, fans of active sports should not get carried away with the keto diet - you may not be able to calculate your strength and train.
Keto Diet: Essential Foods
The basis of the daily ketogenic diet diet:
- 75% - fats,
- 20% - proteins,
- 5% no more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit your taste and preferences.
What you can eat on the keto diet:
- oils(coconut, olive, ghee, butter, avocado oil).
- Meat(poultry, pork, beef, bacon, liver and offal).It can be eaten with its peel and oil.
- Fish and seafood(salmon, trout, pink salmon, chum salmon, caviar, shrimp, mussels, squid, cod liver).The fattier the fish, the better.
- eggs(chicken and quail).
- green vegetables(cauliflower, broccoli, zucchini, squash, green beans)and greensIt can be eaten in unlimited quantities.Exclude potatoes, beets and carrots, dose onions and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- mushrooms
- coconut or almondunsweetened milk
- Full fat dairy products(sour cream, cheeses, cream, cottage cheese).Milk - rarely can be added to coffee.
- Reputation(coconut, almond, flaxseed).
- Spices and salt, balsamic sauce.
- Hazelnuts and peanut butterwithout sugar (30-50 g per day, not more).
- Seeds (chia, flax, sesame, pumpkin seeds) and sprouts- beneficial phytonutrients.
- Herbal teas, coffee.
- protein shakesand sugar-free and glucose-free bars.
All grains, soybeans, legumes, sweets and flour are prohibited!
Keto diet: menu of the week (options)
Breakfast:
- Lard with herbs and egg white
- Eggs with avocado and salmon
- Mushroom and vegetable omelette
- Scrambled eggs with cheese and tomatoes
- Cottage cheese with nuts, seeds and berries
- Egg casserole with bacon, spinach and cheese
- Almond flour and coconut milk pancakes
Lunch:
- Steamed broccoli and 200g of any meat
- Stew made from minced pork, cheese and eggs
- Cauliflower puree and chicken fritters
- Mushrooms (peppers) stuffed with sour cream
- Chicken soup with celery and melted cheese
- Salmon and broccoli quiche (with almond or flaxseed meal and psyllium) + you can stuff the quiche with any meat, liver, cream and cheese additions.
- Veal cutlet with vegetables
Evening meal:
- Coconut and hazelnut cheesecakes
- Chicken wings with mushrooms stewed in coconut cream (or other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Stewed zucchini with peppers and turkey hedgehogs
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with minced meat, pepper and cheese, fried in vegetable oil.
Keto diet is a good way to lose excess weight and improve your body health.However, for a long-term diet, choose a balanced diet consisting of protein, fat and carbohydrates.Then you will always be fit and in a good mood!