When people hear the word "diet," they think of counting calories.But on a ketogenic diet (or keto as it's also called) you won't have to waste time on this activity.Keto is a special high-fat, low-carb diet that puts the body in a state of ketosis, meaning it uses stored fat stores for energy.
During keto (that is, 2-3 weeks), you can consume only 20-50 g of carbohydrates per day, but the body must get 60-80% of all calories from fats.Studies show 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 cancer and some forms of Alzheimer's.
Pros and cons of the ketogenic diet
The main advantage of the ketogenic diet is that it actually helps with weight loss, lowers bad cholesterol and increases healthy cholesterol.When the body uses its own fat stores for energy, appetite often decreases (a process that may have been incorporated during evolution to help humans survive periods of starvation).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 that, you can observe side effects: bad breath, headache, nausea and fatigue.The symptoms that occur in the first days of ketosis are often similar to the condition at the beginning of the disease.A loss of energy and a feeling of fatigue appear due to a sharp drop in blood sugar levels, but after 24-48 hours there is no trace of them.
You may experience bloating or constipation while on keto, and you may also experience increased urination during ketosis.Since following a ketogenic diet only requires you to eat certain food groups, you run the risk of developing nutritional deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after completing the diet nutrition course, they 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 address health issues.As you already understood, by choosing it, you will have to eat only fatty foods.But no, we're not talking about burgers and chopped onion rings - you're just looking for healthy fats!Where can I buy them?You won't believe it, but on keto you can eat delicious, filling and varied, and at the same time, the low-carb foods that you will eat for the next 2-3 weeks (as a rule, ketosis starts on day 7 of the diet) are easily available in supermarkets.To get the most benefits and reduce the side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Fish and seafood are perhaps the best sources of vitamins, minerals and omega-3s.At the same time, many seafood products contain little or no carbohydrates (e.g., shrimp).If we talk about the most popular products, 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 key is to choose non-starchy ones.On average, one serving of non-starchy vegetables contains 1-8 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're all low-carb and high-fat, making them great for a ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.In addition, eating cheese regularly can help reduce the muscle loss experienced by older people.
avocado
One serving of avocado contains 2 grams of net carbohydrates, plenty of fiber and a variety of nutrients, including potassium.In addition, avocados help support heart function, lower cholesterol levels, and affect triglycerides in the body.By mixing it with spices, you can get an excellent sauce for vegetable and fish dishes.
Meat and poultry
Meat and poultry are considered staple foods in the ketogenic diet.They contain no carbohydrates and are rich in vitamins such as B vitamins and minerals such as potassium, selenium and zinc.Meat and poultry are also excellent sources of high-quality protein, and numerous studies have shown that they help maintain muscle mass on a low-carb diet.
Egg
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 eggs an ideal food for people on keto.In addition, eating eggs affects the production of hormones that prolong the feeling of satiety and maintain the level of sugar in the blood, as a result of which the total amount of calories eaten in a day is significantly reduced.
By the way, it should be noted that you should eat the whole egg, not just the white - the yolk contains many nutrients, including the antioxidants lutein and zeaxanthin, which help protect eye health.
Coconut oil
Coconut oil contains medium chain triglycerides (MCT).Unlike long-chain fats, MCTs are absorbed directly by the liver, where they are converted into ketones or a source of quick energy.
In addition, coconut oil accelerates metabolism, helps to lose weight and gets rid of belly fat deposits.It is important that it is of high quality - cheap products have a lot of fragrances and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods.Although they contain some carbohydrates, they can still be included in your diet on a 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 shown to reduce risk factors for heart disease, as well as antioxidants known as phenols.These compounds additionally protect the heart, reduce inflammation in the body, and improve arterial function.Olive oil is ideal for adding to salad dressings, mayonnaise and baked goods.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, some types of cancer, depression and other chronic diseases.In addition, nuts and seeds contain a large amount of fiber.However, the amount of carbohydrates in their content varies.The least amount of them is in pecans and Brazil nuts - only 1 g (30 g) per serving, walnuts and macadamia - 2 g, almonds and sesame seeds - 3 g, pumpkin seeds - 4 g, pistachios - 5 g, cashews - 8 grams.
Berry
Most fruits are very high in carbohydrates, so you will need to avoid them while on a ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing various diseases.100 g of berries provide 5-12 g of net carbohydrates.For example, only 5 g in blackberries, 12 g in blueberries, 6 g each in raspberries and strawberries.
Butter and cream
Butter and cream are low-carb foods.Studies have shown that, contrary to popular belief, it has a neutral or beneficial effect on the heart when consumed in moderate amounts.
Olive
One serving of olives (about 28 g) contains 2 g of carbohydrates, 1 g of which is fiber.They are rich in oleuropein, an antioxidant that protects the heart.Eating olives prevents bone loss and lowers blood pressure.
Coffee and tea without sugar
Sugar-free coffee and tea do not contain 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 coffee and tea bags from the "3-in-1" series - as a rule, manufacturers add milk powder and high-carbohydrate flavorings to them.
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.Cacao contains 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 carbohydrates, compared to 10g of sweetened chocolate.
