When people hear the word "diet," they think of counting calories.But on a ketogenic diet (or keto, as it is also called), do not waste time on this activity.Keto is a special high-fat, low-carbohydrate diet that puts the body in a state of ketosis, which means it uses stored fat stores for energy.
During keto (that is, 2-3 weeks) you can consume only 20-50 g of carbohydrates per day, but the body should receive from 60 to 80% of all calories from fat.Studies have shown that this low-carb diet is effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne and epilepsy.It is also useful for some types of cancer and Alzheimer's.
Advantages and disadvantages of the ketogenic diet
The main advantage of the ketogenic diet is that it really helps you lose weight, reduces the level of bad cholesterol and increases the amount of healthy cholesterol.When the body uses its own fat reserves for energy, appetite often decreases (this process may have been incorporated 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 satiety between meals.
However, as with any diet, keto has its drawbacks.After that, you may notice side effects: bad breath, headache, nausea and fatigue.The symptoms that occur in the first days of keto are often similar to the condition at the beginning of the disease.Loss of energy and a feeling of fatigue appear due to a sharp drop in blood sugar levels, but after 24-48 hours there is no trace of them.
During keto, you may experience bloating or constipation, and urination may also increase during ketosis.Since following a ketogenic diet only requires you to eat certain food groups, you run the risk of developing nutritional deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after completing a course of dietary nutrition, they easily regain the lost kilos.This can be avoided 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 address health issues.As you already understood, by choosing it you have to eat only fatty foods.But no, we're not talking about burgers and battered onion rings – you're just looking for healthy fats!Where can I get them?You won't believe it, but with keto you can eat tasty, filling and varied, while the low-carb foods you want to eat for the next 2-3 weeks (usually ketosis starts on the 7th diet day) are easy to get in supermarkets.To get the most out of and reduce the side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and shellfish
Perhaps fish and shellfish are the best sources of vitamins, minerals and omega-3.At the same time, in many fish and shellfish there is either an insignificant amount of carbohydrates or none at all (for example in shrimps).If we talk about the most popular products, 100 g of mussels contain 5 g of carbohydrates, squid and oysters - 4 g each, squid - 3 g. By the way, frequent consumption of fish reduces the risk of developing various diseases and improves mental health, so try to eat it at least twice a week.
Low Carb vegetables
Vegetables are nutritious and versatile foods, the most important 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.
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There are hundreds of types of cheese, and luckily they are all low carb and high fat, making them very suitable for a ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.In addition, eating cheese regularly can 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.In addition, avocado helps support heart function, lowers cholesterol levels and affects triglycerides in the body.By mixing it with spices, you can get an excellent dressing for vegetable and fish dishes.
Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.They contain no carbohydrates and are rich in vitamins such as vitamin B and minerals including potassium, selenium and zinc.Meat and poultry are also an excellent source of high-quality protein, which numerous studies show helps maintain muscle mass on a low-carb diet.
Egg
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, making eggs an ideal food for people on keto.In addition, eating eggs affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, resulting in a noticeable reduction in the total calorie content of food eaten in a day.
Also, it's important to note that you should eat the whole egg, not just the white - the yolk contains most of the nutrients, including the antioxidants lutein and zeaxanthin, which help maintain eye health.
Coconut oil
Coconut oil contains medium-chain triglycerides (MCTs).Unlike long-chain fats, MCTs are absorbed directly by the liver, and later turn into ketones or become a source for quickly obtaining the necessary energy.
In addition, coconut oil increases metabolism, promotes weight loss and removes abdominal fat deposits.It is important that it is of high quality – cheap products contain a lot of fragrances and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy, protein-rich foods.And even though they contain some carbohydrates, they can still be included in your diet on a ketogenic diet.150 g of plain Greek yogurt contains 5 g of carbohydrates and 11 g of protein.The same amount of cottage cheese provides 5 g of carbohydrates and 18 g of protein.Studies have also shown that yogurt and cottage cheese help reduce appetite and promote a quick feeling of satiety.
Olive oil
Olive oil is high in oleic acid, a monounsaturated fat that has been shown to reduce risk factors for heart disease, as well as 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 salad dressings, mayonnaise and added to cooked foods.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, some forms of cancer, depression and other chronic diseases.In addition, nuts and seeds contain a large amount of fiber.But the amount of carbohydrates in them varies.The smallest amount of them is in pecans and brazil nuts - only 1 g perportion (30 g), 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 cashew nuts - 8.
Berry
Most fruits are too high in carbohydrates, so you will need to avoid them during the ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing a wide range of diseases.A portion of berries of 100 g provides 5-12 g of net carbohydrates.For example, there are only 5 g in blackberries, in blueberries - 12 g, in raspberries and strawberries - 6 g each.
Butter and cream
Butter and cream are low-carbohydrate foods.Research has shown that, contrary to popular belief, they have neutral or beneficial effects on the heart when consumed in moderation.
Olive
A portion of olives (approx. 28 g) contains 2 g of carbohydrates, of which 1 g is fibre.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, they can speed up metabolism, improve physical performance, alertness and mood.They may also reduce the risk of developing diabetes.Avoid coffee from the "3 in 1" series and tea bags - as a rule, manufacturers add powdered milk and high-carbohydrate flavorings to them.
Dark chocolate and cocoa powder
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and wash it down with cocoa.This is because these foods are excellent sources of antioxidants.Cacao contains about the same amount of them as blueberries and acai berries.But dark chocolate contains flavanols – biologically active substances that reduce the risk of heart disease.30 g of unsweetened chocolate contains only 3 g of net carbohydrates, while chocolate with sugar contains 10 g.
