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 way of eating in which you can eat only proteins and fats, excluding all foods containing carbohydrates.
It seems that the modern, active person cannot live without carbohydrates, because glucose from grains, fruits and sweets provides fuel for the body.But the keto diet has proven otherwise: 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 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 triggered seizures, but ketones did not.And in the 1970s, Robert Atkins developed the ketogenic diet for weight loss, which has gained a lot of 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 turns into glucose, which in turn gives the body energy.It turns out that if you restrict the body from carbohydrates and glucose, the liver begins to convert fats 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 the usual glucose fuel.They enrich the body with oxygen, increase energy and support the brain and heart.Ketones combine the properties of fat and carbohydrates, making you feel energized and full on the keto diet.This helps to combine the keto diet with intermittent fasting, because there is no feeling of hunger and you can manage with two meals.Otherwise, 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 many benefits.It helps reduce insulin, remove fat from the liver, improve cognitive performance and mood, lower blood pressure, increase energy and reduce inflammation.And most importantly, belly fat disappears and the skin clears!You become healthier, more beautiful and thinner.
Keto diet: possible complications and disadvantages
- Prison.Therefore, you must definitely eat a lot of greens and vegetables.
- Possible kidney stonecaused by oxalates (salts and esters of oxalic acid.).Therefore, spinach should be eaten with caution.It is better to drink more water with lemon.
- Insomnia and irritabilitydue to lack of macronutrients.
- Rashdue to lack of vitamin B2.
- The smell of acetonefrom the body, urine and mouth due to the sudden increase in ketones.To minimize this, you need to drink more clean water.
- Ketoacidosis- when the body oxidizes due to a large number of ketones.
It will take time for the body to adapt to the new diet.In the initial phase, lethargy, intestinal problems and reduced attention are possible.Also, when the body enters a state of ketosis, the weight decreases sharply in the first week: excess water and fat are lost.Starting in the second week, you will continue to lose weight, but not as fast.
Diabetics, pregnant women and people with weakened immune systems must be careful with the keto diet.Also, fans of active sports should not get carried away with the keto diet - you may not be able to calculate the strength and you will not be able to train.
The Keto Diet: Key Foods
The basis of the ketogenic diet per day:
- 75% - fat,
- 20% - proteins,
- 5% not more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit your tastes and preferences.
What you can eat on a keto diet:
- Oils(coconut, olive, ghee, butter, avocado oil).
- Meat(poultry, pork, beef, bacon, liver and offal).It can be eaten with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, chum salmon, caviar, shrimp, mussels, squid, cod liver).The oilier the fish, the better.
- Eggs(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and wishesit can be eaten in unlimited quantities.Exclude potatoes, beets and carrots, add onion and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondmilk without sugar
- Full-fat dairy products(sour cream, cheeses, cream, fresh 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 teas, coffee.
- Protein shakesand sugar and glucose-free bars.
All grains, soy, legumes, sweets and flour are prohibited!
Keto diet: menu for the week (options)
breakfast:
- Fat with herbs and egg whites
- Eggs with avocado and salmon
- Omelet with mushrooms and vegetables
- Scrambled eggs with cheese and tomatoes
- Fresh cheese with nuts, seeds and berries
- Egg casserole with bacon, spinach and cheese
- Pancakes with almond flour and coconut milk
lunch:
- Steamed broccoli and 200 g of any meat
- Casserole of minced pork, cheese and eggs
- Cauliflower puree and chicken fritters
- Stuffed mushrooms (peppers) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or flax 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 walnuts
- Chicken wings with stewed mushrooms in coconut cream (or any other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Braised zucchini with peppers and turkey urchins
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with ground beef, pepper and cheese, fried in vegetable oil.
Keto diet is a good way to lose extra pounds and improve the health of your body.But for long-term nutrition, choose a balanced diet of protein, fat and carbohydrates.Then you will always be in shape and in a good mood!