When people hear the word "diet," they think of counting calories.But on a ketogenic diet (or keto, as it's also called), you won't have to waste time on this activity.Keto is a special high-fat, low-carb diet that puts the body in a state of ketosis, which means it uses stored fat for energy.
During keto (that is, 2-3 weeks), you can consume only 20-50 g of carbohydrates per day, but the body should get from 60 to 80% of all calories from fat.Research has 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 in some forms of cancer and Alzheimer's disease.
Advantages and disadvantages of the ketogenic diet
The main advantage of the ketogenic diet is that it really helps you lose weight, lowers bad cholesterol and increases healthy cholesterol.When the body uses its own fat reserves for energy, appetite is often reduced (this process may have been incorporated into humans during evolution to help them survive times of hunger).In addition, fats are digested much more slowly than carbohydrates and prolong the feeling of satiety between meals.
But, like any other diet, keto has its downsides.After it, you may notice side effects: bad breath, headaches, nausea and fatigue.Symptoms that appear in the first days of ketosis often resemble the condition at the beginning of the disease.Loss of energy and feeling of fatigue occur due to a sudden drop in blood sugar, but after 24-48 hours there is no sign of them.
During ketosis, you may experience bloating or constipation, and urination may also increase during ketosis.Since following a ketogenic diet requires you to eat only certain food groups, you risk developing nutritional deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after completing the course of dietary nutrition, they easily regain the lost kilograms.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 solve health problems.As you already understood, choosing it, you will have to eat only fatty foods.But no, we're not talking burgers and 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 delicious, filling and varied foods, while the low-carb foods that you will eat for the next 2-3 weeks (as a rule, ketosis starts on the 7th day of the diet) are easy to get in supermarkets.To get the most benefits and minimize the side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Perhaps fish and seafood are the best sources of vitamins, minerals and omega-3.At the same time, in many seafood there is either a negligible amount of carbohydrates or none at all (for example, in shrimp).If we talk about the most popular products, 100 g of mussels contains 5 g of carbohydrates, octopus 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 food, 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're all low in carbs and high in fat, making them very suitable for the ketogenic diet.Cheeses are rich in proteins, calcium and healthy fatty acids.In addition, eating cheese regularly can help reduce the muscle loss experienced by older adults.
Avocado
A serving of avocado contains 2 grams of net carbohydrates, plenty of fiber and a host of nutrients, including potassium.In addition, avocado helps maintain heart function, lowers cholesterol levels and affects triglycerides in the body.By mixing 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 B vitamins and minerals including potassium, selenium and zinc.Meat and poultry are also excellent sources of high-quality protein, which numerous studies show help maintain muscle mass during a low-carb diet.
Eggs
Eggs are one of the healthiest and most versatile foods on our planet.One 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, egg consumption affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, which results in a noticeable reduction in the total caloric content of food eaten during the day.
By the way, it's important to note that you must eat the whole egg, not just the egg 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 (MCT).Unlike long-chain fats, MCTs are absorbed directly in the liver, later converted into ketones or become a source for quickly obtaining the necessary energy.
In addition, coconut oil accelerates metabolism, promotes weight loss and removes fat deposits on the abdomen.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 foods rich in protein.And even though they contain some carbohydrates, they can still be included in your 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.By the way, studies have shown that yogurt and cottage cheese help reduce appetite and make you feel full faster.
Olive oil
Olive oil is rich in oleic acid, a monounsaturated fat that has been found to reduce risk factors for heart disease, as well as antioxidants known as phenols.These compounds additionally protect the heart, reduce inflammation in the body and improve the function of the arteries.Olive oil is ideal for salad dressings, mayonnaise and added to cooked dishes.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, some types of cancer, depression and other chronic diseases.In addition, nuts and seeds are high in fiber.But the amount of carbohydrates in them varies.They are the least in pecans and Brazil nuts - only 1 g per serving (30 g), in walnuts and macadamia - 2 g, in almonds and sesame seeds - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g and in cashews - 8.
Berries
Most fruits contain too many carbohydrates, so you will need to avoid them during the ketogenic diet.The other thing is the berries.They are rich in nutrients that can reduce the risk of developing various diseases.A portion of 100 g of berries provides 5-12 g of net carbohydrates.For example, blackberries have only 5 g, blueberries - 12 g, raspberries and strawberries - 6 g each.
Butter and cream
Butter and cream are low-carb foods.Research has shown that, contrary to popular belief, they have a neutral or beneficial effect on the heart when consumed in moderation.
Olives
One serving of olives (about 28 g) contains 2 g of carbohydrates, of which 1 g 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.Because of caffeine, they can speed up metabolism, improve physical performance, alertness and mood.They can 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 flavorings with high carbohydrates to them.
Dark chocolate and cocoa powder
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and drink it with cocoa.This is because these foods are excellent sources of antioxidants.Cacao contains about the same amount 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.
