When people hear the word "diet," they think of counting calories.But on a ketogenic diet (or keto, as it is also called), you will not 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 deposits for energy.
During keto (ie 2-3 weeks) you can eat only 20-50 g of carbohydrates per day, but the body must get 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 in some forms of cancer and Alzheimer's.
Pros and cons of the ketogenic diet
The main advantage of the ketogenic diet is that it really helps you lose weight, lowers your bad cholesterol and increases your healthy cholesterol.When the body uses its own fat reserves for energy, appetite often decreases (a process that may have been involved in humans during evolution to help them survive in times of starvation).In addition, fats are absorbed much more slowly than carbohydrates and prolong the feeling of fullness between meals.
But like any other diet, keto has its downsides.After that, you may notice side effects: bad breath, headache, nausea and fatigue.Symptoms that appear in the first days of keto are often similar to the initial state of the disease.A loss of energy and a feeling of fatigue occur due to a sharp drop in blood sugar, but after 24-48 hours there are no traces of them.
You may experience bloating or constipation while on keto, and you may also experience increased urination while in 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 break.
Many patients believe that after completing a course of dietary nutrition, they easily regain the lost kilograms.This can be prevented by avoiding carbohydrates and eating low carb foods.
What foods can you eat on keto?
A ketogenic diet can help you lose weight, control blood sugar, and manage health problems.As you have already guessed, by choosing it, you will have to eat exclusively 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 on keto you can eat delicious, satisfying and varied, and low-carb foods that you will eat for the next 2-3 weeks (usually ketosis starts on day 7 of the diet) are easily available in supermarkets.To get the most benefits and minimize the side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Fish and seafood are probably the best sources of vitamins, minerals and omega-3.At the same time, many seafood products contain little or no carbohydrates (for example, shrimp).If we talk about the most popular products, 100 g of mussels contain 5 g of carbohydrates, octopus and oysters - 4 g each, squid - 3 g.By the way, frequent consumption of fish reduces the risk of 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 key is to choose ones 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-carb and low-fat, making them suitable for the ketogenic diet.Cheese is rich in protein, calcium and healthy fatty acids.In addition, eating cheese regularly can reduce the loss of muscle mass experienced by the elderly.
Avocado
A serving of avocado contains 2 grams of 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 with spices, you can get an excellent dressing for vegetable and fish dishes.
meat and poultry
Meat and poultry are considered the main foods of the 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 have shown help maintain muscle mass on 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, eating eggs affects the production of hormones that prolong the feeling of fullness and maintain blood sugar levels, as a result of which the total caloric content of food consumed per day is significantly reduced.
By the way, 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 (MCT).Unlike long-chain fats, MCTs are absorbed directly by the liver, later converted to ketones or a source of quick energy.
In addition, coconut oil increases metabolism, promotes weight loss and removes belly 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, high-protein 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.By the way, studies have shown that yogurt and cottage cheese help reduce appetite and promote a quick feeling of fullness.
olive oil
Olive oil is high in oleic acid, a monounsaturated fat that has been shown to reduce risk factors for heart disease, and is also high in antioxidants known as phenols.These compounds additionally 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 types 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 is different.Pecans and Brazil nuts have the fewest - only 1 g per serving (30 g), walnuts and macadamia nuts - 2 g, almonds and sesame seeds - 3 g, pumpkin seeds - 4 g, pistachios - 5 g, and cashews - 8.
Berries
Most fruits are very high in carbohydrates, so you will need to avoid them on a ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of various diseases.A 100 g serving of berries provides 5-12 g of net carbohydrates.For example, there are only 5 g in blackberries, 12 g in blueberries, 6 g in raspberries and strawberries.
butter and cream
Butter and cream are low-carb foods.Research has shown that, contrary to popular belief, they have neutral or beneficial effects on the heart when taken in moderation.
olive
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.
Sugar-free coffee and tea
Sugar-free coffee and tea do not contain carbohydrates.Thanks to 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 high-carb 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 as blueberries and acai berries.But dark chocolate contains flavanols - biologically active substances that reduce the risk of heart disease.30 g of sugar-free chocolate contains only 3 g of pure carbohydrates, and chocolate with sugar contains 10 g.
