What is the keto diet, how does it affect weight loss and well-being and what foods can you eat?
Thousands of people around the world eat fatty and high-calorie foods and they are literally melting before our eyes.At the forefront of global weight loss is the keto diet.A new way of eating where you can eat only proteins and fats and exclude all carbohydrate foods.
It would seem that it is impossible for a modern, active person to live without carbohydrates, because it is glucose from grains, fruits and sweets that provides the body with fuel.But the keto diet has proven the opposite: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, keto diet (English ketogenic diet) is a low-carbohydrate diet with a high fat content and moderate protein content.
The first keto diet was developed at the Mayo Clinic in 1921 by Dr.Wilder developed 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 tremendous popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why do we want chocolate if we have no strength?Because chocolate is a carbohydrate that is converted into glucose, which in turn provides energy to the body.It turns out that when you limit the body to 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 consume, the more ketones your body produces.
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, which is why the keto diet leaves you feeling energized and full.Combining the keto diet with intermittent fasting helps because you don't feel hungry and you can get by with two meals.By the way, on a keto diet you don't have to force yourself to eat as usual: breakfast, lunch and dinner.Listen to your body and eat when you really want to.
The process by which fat is broken down and converted into ketones is called ketosis.According to nutritionists, it has many benefits.It helps lower insulin levels, remove liver fat, improve cognitive performance and mood, lower blood pressure, increase energy and reduce inflammation.And the most important thing: the belly fat disappears and the skin cleanses!You will become healthier, more beautiful and thinner.
Keto diet: possible complications and disadvantages
- Constipation.Therefore, you definitely need to eat a lot of greens and vegetables.
- Possible kidney stonescaused by oxalates (salts and esters of oxalic acid).Therefore, caution is advised when consuming spinach.Better drink more water with lemon.
- Insomnia and irritabilitydue to a lack of macronutrients.
- rashdue to a deficiency of vitamin B2.
- Smell of acetonefrom the body, urine and mouth due to a sharp increase in ketones.To minimize this, you need to drink more clean water.
- Ketoacidosis- when the body is oxidized due to a large number of ketones.
It will take time for the body to adjust to a new nutritional system.In the early stages, lethargy, intestinal problems and reduced alertness are possible.In addition, when the body enters the state of ketosis, weight decreases sharply in the first week: excess water and fat are lost.From the second week onwards you will continue to lose weight, but not as quickly.
Diabetics, pregnant women and people with weakened immune systems need to be careful when following the keto diet.Fans of active sports should also not get carried away with the keto diet - you may not be able to calculate your strength and not be able to train.
Keto Diet: Essential 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 keto diet:
- oils(Coconut, Olive, Ghee, 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, 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 greenscan be consumed in unlimited quantities.Exclude potatoes, beets and carrots, dose onions and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondMilk without sugar
- Full-fat dairy products(sour cream, cheese, cream, cottage cheese).Milk – rare, can be added to coffee.
- Flour(Coconut, Almond, Flaxseed).
- Spices and salt, balsamic sauce.
- Nuts and peanut butterwithout sugar (30-50 g per day, no more).
- Seeds (chia, linseed, sesame, pumpkin seeds) and sprouts- useful phytonutrients.
- Herbal teas, coffee.
- Protein shakesand bars without sugar and glucose.
All grains, soybeans, legumes, sweets and flour are prohibited!
Keto diet: menu for the week (options)
Breakfast:
- Lard with herbs and egg whites
- Eggs with avocado and salmon
- Omelette with mushrooms and vegetables
- Scrambled eggs with cheese and tomatoes
- Cottage cheese with nuts, seeds and berries
- Egg casserole with bacon, spinach and cheese
- Pancakes made from almond flour and coconut milk
Lunch:
- Steamed broccoli and 200 g of any meat
- Casserole made from minced pork, cheese and eggs
- Cauliflower puree and chicken meatballs
- Stuffed mushrooms (peppers) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or flaxseed flour and psyllium seeds) + You can fill the quiche with any meat, any liver, adding cream and cheese.
- Beef chop with vegetables
Dinner:
- Cheesecake with coconut and nuts
- Chicken wings with steamed mushrooms in coconut cream (or another)
- Steamed salmon (chum, pink salmon, trout), green beans and broccoli
- Braised zucchini with peppers and turkey hedgehogs
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini noodles with minced meat, pepper and cheese, fried in vegetable oil.
The keto diet is a great way to lose extra pounds and improve the health of your body.However, for long-term eating habits, you should choose a balanced diet with proteins, fats and carbohydrates.Then you will always be fit and in a good mood!