What is the ketogenic diet, how does it affect weight loss and well-being, and what foods can you eat?
Thousands of people around the world eat fatty, high-calorie foods and they literally melt before our eyes.At the forefront of global weight loss is the ketogenic diet.A novel way of eating in which you can only eat proteins and fats, excluding all foods with carbohydrates.
It would seem that it is impossible for a modern active person to live without carbohydrates, because it is glucose from cereals, fruits and sweets that provides the body with fuel.But the ketogenic diet has proven the opposite: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, ketogenic diet (eng. Ketogenic diet) is a low-carbohydrate diet with a high fat content and moderate protein content.
The first ketogenic diet was developed in 1921 at the Mayo Clinic by Dr. Wilder to treat epilepsy in children: carbohydrates often caused seizures, but ketones did not.And in the 1970s, Robert Atkins developed the ketogenic diet for weight loss, which has gained widespread popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why, when we don't have the strength, do we want chocolate?Because chocolate is a carbohydrate that is converted into glucose, which in turn provides energy to the body.It turned out that if you limit 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 carbs you eat, the more ketones your body will produce.
Ketones have many advantages over regular glucose fuel.They enrich the body with oxygen, increase energy and support the brain and heart.Ketones combine the properties of fats and carbohydrates, so you feel energized and full on the ketogenic diet.This helps combine the keto diet with intermittent fasting, since there is no feeling of hunger and you can get by with two meals.By the way, with a ketogenic diet it is not necessary 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 converting it into ketones is called ketosis.According to nutritionists, it has many advantages.It helps reduce insulin, remove liver fat, improve cognitive performance and mood, lower blood pressure, increase energy, and reduce inflammation.And most importantly: belly fat disappears and skin becomes clearer!You become healthier, more beautiful and slimmer.
Ketogenic diet: possible complications and disadvantages
- Constipation.Therefore, you definitely need to eat a lot of vegetables and greens.
- Possible kidney stonescaused by oxalates (salts and esters of oxalic acid).Therefore, it is necessary to eat spinach with caution.Better drink more water with lemon.
- Insomnia and irritabilitydue to lack of macronutrients.
- rashdue to lack of vitamin B2.
- Acetone smellfrom the body, urine and mouth due to a sharp increase in ketones.To minimize this, you need to drink more clean water.
- ketoacidosis- when, due to a large amount of ketones, the body is oxidized.
It will take time for the body to adapt to a new nutritional system.In the initial stage, lethargy, intestinal problems, and decreased attention are possible.Furthermore, when the body enters a state of ketosis, weight decreases drastically in the first week: excess water and fat are lost.From the second week you will continue to lose weight, but not as quickly.
Diabetics, pregnant women, and people with weakened immune systems should be careful with the ketogenic diet.Also, active sports fans should not get carried away with the ketogenic diet: you may not be able to calculate your strength and may not be able to train.
Ketogenic diet: key foods
The basis of the ketogenic diet per day:
- 75% - fats,
- 20% - proteins,
- 5% no more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit your tastes and preferences.
What can you eat on a ketogenic 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 fattier the fish, the better.
- eggs(chicken and quail).
- green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greenIt can be eaten in unlimited quantities.Exclude potatoes, beets and carrots, add onion and garlic.
- Fruits, berries and citrus fruits without sugar.
- Avocado, coconut.
- Fungus
- coconut or almondunsweetened milk
- Full-fat dairy products(sour cream, cheeses, cream, cottage cheese).Milk: can rarely be added to coffee.
- Flour(coconut, almond, flaxseed).
- Spices and salt, balsamic sauce.
- Nuts and peanut butterno sugar (30-50 g per day, no more).
- Seeds (chia, flax, sesame, pumpkin seeds) and sprouts- beneficial phytonutrients.
- Herbal infusions, coffee.
- protein shakesand bars without sugar or glucose.
All cereals, soy, legumes, sweets and flour are prohibited!
Keto diet: menu of the week (options)
Breakfast:
- Lard with herbs and egg whites
- Eggs with avocado and salmon
- Mushroom and vegetable omelet
- Scrambled eggs with cheese and tomatoes
- Cottage cheese with nuts, seeds and berries.
- Bacon, Spinach, and Cheese Egg Casserole
- Almond flour and coconut milk pancakes
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
- Salmon and broccoli quiche (with almond or linseed flour and psyllium) + you can fill the quiche with any meat, liver, with the addition of cream and cheese.
- Beef chop with vegetables
Dinner:
- Cheesecakes with coconut and walnuts
- Chicken wings with mushrooms stewed in coconut cream (or any other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Stewed zucchini with peppers and turkey urchins
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with ground meat, pepper and cheese, fried in vegetable oil.
The ketogenic diet is a good way to lose extra pounds and improve the health of your body.But for a long-term eating pattern, choose a balanced diet of proteins, fats and carbohydrates.This way you will always be in shape and in a good mood!