When people hear the word “diet,” they think of counting calories.But on a ketogenic diet (or keto, as it's also called), you don't have to waste time on this activity.Keto is a special high-fat, low-carb diet that puts the body into a state of ketosis, meaning it uses stored fat stores for energy.
During the keto diet (i.e. 2-3 weeks) you can only consume 20-50 g of carbohydrates per day, but the body should receive 60-80% of all calories from fats.Studies have shown this low-carb diet to be 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 disease.
Advantages and disadvantages of the ketogenic diet
The main advantage of the ketogenic diet is that it really helps you lose weight, lowers the level of bad cholesterol and increases the level of healthy cholesterol.As the body uses its own fat reserves 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 fullness between meals.
But like any other diet, the keto diet also has its downsides.Side effects may subsequently occur: bad breath, headaches, nausea and tiredness.The symptoms that appear in the first few days of the keto diet are often similar to the condition at the beginning of the disease.Due to a sharp drop in blood sugar levels, loss of energy and a feeling of fatigue occur, but after 24-48 hours there is no trace of them.
You may experience bloating or constipation while on the keto diet, and you may also experience increased urination during ketosis.Because a ketogenic diet only requires you to eat certain food groups, you run the risk of developing nutrient deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after completing a dietary diet, they can easily regain the lost kilograms.This can be avoided by avoiding carbohydrates and trying to eat low-carb foods.
What foods can you eat on keto?
The ketogenic diet helps you lose weight, control your blood sugar and solve health problems.As you already understood, when choosing, you need to eat only fatty foods.But no, we're not talking burgers and breaded onion rings here - you're just looking for healthy fats!Where can I get them?You won't believe it, but keto allows you to eat a delicious, filling and varied diet, while the low-carb foods that you will eat in the next 2-3 weeks (usually ketosis begins on the 7th day of the diet) are easy to find in the supermarket.To get the most benefit 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-3.At the same time, many seafood contain little or no carbohydrates (e.g. shrimp).If we talk about the most popular products, 100 g of mussels contains 5 g of carbohydrates, squid and oysters contain 4 g each, and squid contain 3 g each.By the way, frequent consumption of fish reduces the risk of developing various diseases and improves mental health.Therefore, try to eat it at least twice a week.
Low-carb vegetables
Vegetables are a nutritious and versatile food.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 luckily they are all low in carbs and high in fat, making them very suitable for a ketogenic diet.Cheese is rich in protein, calcium and healthy fatty acids.Additionally, regular consumption of cheese may help reduce muscle loss in older adults.
avocado
A serving of avocado contains 2 grams of net carbohydrates, plenty of fiber and a variety of nutrients including potassium.In addition, avocado supports heart function, lowers cholesterol levels and influences triglycerides in the body.By mixing it with spices you get an excellent dressing for vegetable and fish dishes.
meat and poultry
Meat and poultry are considered staples of the 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.A large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making eggs an ideal food for keto people.In addition, the consumption of eggs affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, which leads to a noticeable reduction in the total calorie content of food eaten daily.
By the way, it's important to note that you need to 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 (MCTs).Unlike long-chain fats, MCTs are absorbed directly by the liver and later convert into ketones or serve as a source for quickly obtaining the necessary energy.
In addition, coconut oil increases metabolism, 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
Regular Greek yogurt and cottage cheese are healthy, protein-rich foods.And although they contain some carbohydrates, they can still be included in your diet on a ketogenic diet.150g of plain Greek yogurt contains 5g of carbohydrates and 11g of protein.The same amount of cottage cheese provides 5g of carbohydrates and 18g 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 rich in oleic acid, a monounsaturated fat that has been shown to reduce risk factors for heart disease, as well as rich in antioxidants called phenols.These compounds additionally protect the heart, reduce inflammation in the body, and improve artery function.Olive oil is ideal for salad dressings, mayonnaise and as an addition to cooked dishes.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, certain cancers, depression and other chronic diseases.In addition, nuts and seeds contain a large amount of fiber.However, the carbohydrate content varies.The smallest amount of it 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 cashew nuts - 8.
Berries
Most fruits contain too many carbohydrates, so you have to avoid them during the ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing a variety of diseases.A 100g serving of berries provides 5-12g net carbs.For example, in blackberries it is only 5 g, in blueberries 12 g, in raspberries and strawberries 6 g each.
butter and cream
Butter and cream are low-carb foods.Research has shown that, contrary to popular belief, they have neutral or positive effects on the heart when consumed in moderation.
Olives
One serving of olives (approx. 28 g) contains 2 g of carbohydrates, of which 1 g is fiber.They are rich in oleuropein, an antioxidant that protects the heart.Consuming olives helps prevent bone loss and lower blood pressure.
Unsweetened coffee and tea
Unsweetened coffee and tea contain no carbohydrates.Caffeine allows them to accelerate metabolism, improve physical performance, attention 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 milk powder and carbohydrate-rich flavors.
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.Cocoa contains about the same amount of it 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 chocolate with sugar contains 10g.
