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 away 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 carbohydrate foods.
It seems 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 is a low-carbohydrate diet with high fat content and moderate protein content.
The first keto diet was developed by Dr. Wilder at the Mayo Clinic in 1921 to treat epilepsy in children: carbohydrates often caused seizures, but ketones did not.In the 1970s, Robert Atkins developed the ketogenic weight loss diet, which has gained a lot of popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why do we want chocolate when we don't have the strength?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 produces.
Ketones have many advantages over the usual glucose fuel.They oxygenate the body, increase energy and support the brain and heart.Ketones combine the properties of both fats and carbohydrates, which is why you feel energized and full on the keto diet.It helps to combine the keto diet with intermittent fasting, because there is no feeling of hunger and you can cope with two meals.By the way, on a keto diet you don't need to force yourself to eat as usual: breakfast, lunch and dinner.Listen to your body and eat when you really want.
The process of breaking down fat and turning it into ketones is called ketosis.According to nutritionists, it has many advantages.It helps lower insulin, remove fatty 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
- Constipation.Therefore, you should definitely eat a lot of greens and vegetables.
- Possible kidney stonescaused by oxalates (salts and ethers of oxalic acid.).Therefore, spinach should be eaten with caution.It is better to drink more water with lemon.
- Insomnia and irritabilityfrom the lack of macronutrients.
- a rashDue to lack of vitamin B2.
- the smell of acetoneDue to a sharp increase in ketones from the body, urine and mouth.To reduce this, you need to drink more clean water.
- Ketoacidosis- when the body oxidizes due to a large number of ketones.
The body will need time to adapt to the new food system.At the initial stage, lethargy, intestinal problems and decreased attention are possible.Also, when the body enters a state of ketosis, the weight drops dramatically in the first week: excess water and fat are lost.From the second week, you will continue to lose weight, but not as fast.
Diabetics, pregnant women, and people with weakened immune systems should exercise caution on the keto diet.Also, active sports fans should not get carried away with the keto diet - you may not be able to calculate your strength and not be able to train.
The Keto Diet: Basic Foods
The basis of the ketogenic diet per day:
- 75% - fats,
- 20% - proteins,
- 5% not more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit your taste and preferences.
What can you eat on a keto diet?
- oils(coconut, olive, cream, butter, avocado oil).
- meat(poultry, pork, beef, bacon, liver and offal).Can be eaten with skin and fat.
- Fish and seafood(Salmon, trout, pink salmon, salmon, caviar, shrimp, mussels, squid, cod liver).The fattier the fish, the better.
- eggs(chicken and quail).
- green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and herbsCan be eaten in unlimited quantities.Avoid potatoes, beets and carrots, with a dose of onion and garlic.
- Sugar-free fruits, berries and citrus fruits.
- Avocado, coconut.
- mushroom
- Coconut or almondsMilk without sugar
- Full-fat dairy products(sour cream, cheese, cream, cottage cheese).Milk - rarely, can be added to coffee.
- flour(coconut, almond, flax seed).
- 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.
- The protein shakesand bars without sugar and glucose.
All grains, soy, legumes, sweets and flour are prohibited!
Keto diet: weekly menu (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 pork, cheese and eggs
- Cauliflower puree and chicken frites
- Stuffed mushrooms (pepper) 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, cream and cheese.
- Beef with vegetables
Dinner:
- Cheesecakes with coconut and nuts
- Chicken wings stewed with mushrooms in coconut cream (or other)
- Steamed Salmon (Cham Salmon, Pink Salmon, Trout), Green Beans and Broccoli
- Braised zucchini with peppers and turkey giblets
- Egg, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with beef, pepper and cheese, fried in vegetable oil.
Keto diet is a good way to lose extra pounds and improve body 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!