When people hear the word "diet," they think of counting calories.But with a ketogenic diet (or keto, as it is also called), you won't have to waste time on this activity.Keto is a special high-fat, low-carbohydrate diet that puts the body in a state of ketosis, meaning it uses stored fat deposits for energy.
During the keto diet (i.e. 2-3 weeks), you can only consume 20-50g of carbohydrates per day, but the body should receive 60-80% 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 for 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, reduces the level of bad cholesterol and increases the amount of healthy cholesterol.When the body uses its own fat stores for energy, appetite often decreases (this process may have been built into humans during evolution to help them survive times of famine).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 this, you may notice side effects: bad breath, headaches, nausea, and fatigue.The symptoms that occur in the first days of keto often resemble those at the beginning of the disease.Loss of energy and a feeling of fatigue appear due to a sharp decrease in blood sugar levels, but after 24-48 hours there is no trace of them.
During ketosis, you may experience bloating or constipation, and urination may also increase during ketosis.Since following a ketogenic diet requires eating 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 a course of dietary nutrition, they easily regain the lost kilograms.This can be avoided by avoiding carbohydrates and trying to eat low carbohydrate foods.
What foods can you eat on keto?
The ketogenic diet helps you lose weight, control blood sugar, and solve health problems.As you already understood, when choosing it you will have to eat exclusively fatty foods.But no, we're not talking about burgers and battered 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 tasty, satisfying and varied, while the low-carb foods that you will eat for the next 2-3 weeks (as a rule, ketosis begins on the seventh day of the diet) are easy to find in supermarkets.To get the most benefits and reduce 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-3s.At the same time, many seafood contain a negligible amount of carbohydrates or none at all (for example, in shrimp).If we talk about the most popular products, then 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 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 foods, 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 fortunately, they are all low in carbs and high in fat, making them very suitable for a ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.Additionally, eating cheese regularly can help reduce the loss of muscle mass experienced by older adults.
avocado
One serving of avocado contains 2 grams of net carbs, plenty of fiber, and a variety of nutrients, including potassium.Additionally, avocado helps maintain heart function, reduces cholesterol levels, and affects triglycerides in the body.Mixing it with spices, you can obtain an excellent dressing for vegetable and fish dishes.
Meats and poultry
Meat and poultry are considered staple foods on a ketogenic diet.They contain no carbohydrates and are rich in vitamins such as vitamin B and minerals such as potassium, selenium and zinc.Meat and poultry are also an excellent source of high-quality protein, which numerous studies show helps 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 them an ideal food for people following a ketogenic diet.In addition, eating eggs affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, resulting in a noticeable reduction in the total calorie content of foods consumed in a day.
By the way, it is important to keep in mind that it is necessary to eat the whole egg, not just the white;The yolk contains the most 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 converting into ketones or becoming a source to quickly obtain the necessary energy.
In addition, coconut oil increases the metabolic rate, promotes weight loss and eliminates abdominal fat deposits.It is important that it is of high quality: cheap products contain many fragrances and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy, protein-rich foods.And although they contain some carbohydrates, they can still be included in the 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 satiety.
olive oil
Olive oil is high in oleic acid, a monounsaturated fat that has been found to reduce risk factors for heart disease, as well as high in antioxidants known as phenols.These compounds also protect the heart, reduce inflammation in the body and improve arterial function.Olive oil is great for salad dressings, mayonnaise, and adding 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.Additionally, nuts and seeds contain a large amount of fiber.But the amount of carbohydrates they contain varies.The smallest amount is found in pecans and Brazil nuts: only 1 g per serving (30 g), in walnuts and macadamia nuts - 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 have too many carbohydrates, so you will have to avoid them during the ketogenic diet.Another thing is the berries.They are rich in nutrients that can reduce the risk of developing a wide variety of diseases.A 100g serving of berries provides between 5 and 12g of net carbohydrates.For example, in blackberries there are only 5 g, in blueberries - 12 g, in raspberries and strawberries - 6 g each.
Butter and cream
Butter and cream are low carbohydrate foods.Research has shown that, contrary to popular belief, they have neutral or beneficial effects 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 reduce blood pressure.
Sugar-free coffee and tea
Unsweetened coffee and tea contain no carbohydrates.Thanks to caffeine, they can speed up metabolism, improve physical performance, alertness and mood.They may also reduce the risk of developing diabetes.Avoid "3 in 1" series coffee and tea bags;As a rule, manufacturers add milk powder and carbohydrate-rich flavors to them.
Dark chocolate and cocoa powder
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and accompany 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.30g of unsweetened chocolate contains only 3g of net carbs, while sugared chocolate contains 10g.
