What is the keto diet, how does it affect weight loss and wellness, and what foods can you eat?
Thousands of people around the world eat fatty and high-calorie foods and literally melt before our eyes.At the forefront of global weight loss is the keto diet.A new-fashioned way of eating where you can only eat proteins and fats, excluding all carbohydrate foods.
It seems that it is impossible for a modern, active person to live without carbohydrates, because it is glucose from grains, fruits and sweets that provides fuel for the body.But the keto diet has proven the opposite: you can get energy from fat and still lose weight and be 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 in 1921 at the Mayo Clinic by Dr.Wilder for the treatment of 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 massive popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why, when we have no strength, do we want chocolate?Because chocolate is a carbohydrate that is converted into glucose, which in turn gives the body energy.It turned out that if you restrict the body from carbohydrates and glucose, the liver begins to convert fat into ketone bodies.They enter the brain and become a complete source of energy instead of glucose.The fewer carbohydrates you eat, the more ketones your body will produce.
Ketones have many advantages over regular glucose fuel.They enrich the body with oxygen, increase energy and support the brain and heart.Ketones combine the properties of both fat and carbohydrates, which is why you feel energetic and full on the keto diet.This helps to 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 a keto diet you don't have to force yourself to eat as usual: breakfast, lunch and dinner.Listen to your body and eat when you really want to.
The process of breaking down fat and turning it into ketones is called ketosis.According to nutritionists, it has a lot of benefits.It helps lower insulin, eliminate liver fat, improve cognitive performance and mood, lower blood pressure, increase energy, and reduce inflammation.And most importantly, the belly fat disappears and the skin clears up!You become healthier, prettier and thinner.
Keto diet: possible complications and disadvantages
- Constipation.Therefore, you must definitely eat a lot of greens and vegetables.
- Possible kidney stonescaused by oxalates (salts and esters of oxalic acid.).Therefore, you should eat spinach with caution.Better drink more water with lemon.
- Insomnia and irritabilityfrom a lack of macronutrients.
- Rashdue to lack of vitamin B2.
- Smell of acetonefrom the body, urine and mouth due to a sharp increase in ketones.To minimize this, drink more pure water.
- Ketoacidosis- when the body is oxidized due to a large number of ketones.
It will take time for the body to adapt to a new nutritional system.In the initial phase, lethargy, intestinal problems and reduced attention are possible.Also, when the body enters a state of ketosis, the weight drops sharply in the first week: excess water and fat are lost.From the second week, you will continue to lose weight, but not as quickly.
Diabetics, pregnant women and people with weakened immune systems should be careful with the keto diet.Fans of active sports should also not get carried away by the keto diet - you may not be able to calculate your strength and will not be able to train.
Keto Diet: Key Foods
The basis of the ketogenic diet per day:
- 75% - fats,
- 20% - proteins,
- 5% not more than 25 grams) - carbohydrates.
You can mix all the mentioned products and make dishes that suit your taste and preferences.
What can you eat on a keto diet:
- Oils(coconut, olive, ghee, butter, avocado oil).
- Meat(poultry, pork, beef, bacon, liver and offal).Can be eaten with skin and fat.
- Fish and shellfish(salmon, trout, pink salmon, chum salmon, caviar, prawns, mussels, squid, cod liver).The fattier the fish, the better.
- Egg(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greenscan be eaten in unlimited quantities.Exclude potatoes, beets and carrots, a dose of onion and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondmilk without sugar
- Full fat dairy products(creme fraiche, cheeses, cream, cottage cheese).Milk - rarely, can be added to coffee.
- Flour(coconut, almond, linseed).
- Spices and salt, balsamic sauce.
- Nuts and peanut butterwithout sugar (30-50 g per day, no more).
- Seeds (chia, flax, sesame, pumpkin seeds) and sprouts- beneficial phytonutrients.
- Herbal tea, coffee.
- Protein shakesand bars without sugar and glucose.
All grains, soybeans, legumes, sweets and flour are prohibited!
Keto diet: menu for the week (options)
Breakfast:
- Lard with herbs and egg whites
- Eggs with avocado and salmon
- Omelet with mushrooms and vegetables
- 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 200 g of any meat
- Casserole made with minced pork, cheese and eggs
- Cauliflower mash and chicken fritters
- Stuffed mushrooms (peppers) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or linseed flour and psyllium) + you can fill the quiche with any meat, liver, with the addition of cream and cheese.
- Beef cutlet with vegetables
Dinner:
- Cheesecakes with coconut and nuts
- Chicken wings with stewed mushrooms in coconut cream (or others)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Stewed zucchini with peppers and turkey porcupine
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with minced beef, pepper and cheese, fried in vegetable oil.
The keto diet is a great way to lose extra pounds and improve your body's health.But for a long-term eating pattern, choose a balanced diet of proteins, fats and carbohydrates.Then you will always be in shape and in a good mood!