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 literally melt before our eyes.At the forefront of global weight loss is the keto diet.A new way of eating, in which you can eat only proteins and fats, excluding all carbohydrate foods.
It seems impossible for a modern, active person to live without carbohydrates, because it is glucose from cereals, fruits and sweets that provides fuel for the body.But the keto diet has proven otherwise: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, keto diet (eng. Ketogenic diet) is a low carbohydrate diet with high fat content and moderate protein content.
The first keto diet was developed by Dr. Wilder at the Mayo Clinic in 1921 to treat epilepsy in children: carbohydrates often caused seizures, but ketones did not.In the 1970s, Robert Atkins developed the ketogenic weight loss diet, which has gained enormous popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why do we want chocolate when we don't have the power?Because chocolate is a carbohydrate that turns into glucose, which in turn gives energy to the body.It turned out that if you restrict the body from carbohydrates and glucose, the liver begins to convert fats into ketone bodies.They enter the brain and become a complete source of energy instead of glucose.The less carbs you eat, the more ketones your body will produce.
Ketones have many advantages over the usual glucose fuel.They enrich the body with oxygen, increase energy, support the brain and heart.Ketones combine the properties of both fats and carbohydrates, so you feel energized and full on the keto diet.It helps to combine the keto diet with intermittent fasting because there is no hunger and you can get by on two meals.By the way, on the keto diet, you don't need 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 fats and turning them into ketones is called ketosis.According to nutritionists, it has many advantages.It helps lower insulin, remove liver fat, improve cognitive performance and mood, lower blood pressure, increase energy, and reduce inflammation.And most importantly, belly fat disappears and the skin is cleansed!You become healthier, more beautiful and thinner.
Keto diet: possible complications and disadvantages
- Constipation.Therefore, it is necessary to eat a lot of greens and vegetables.
- Possible kidney stonescaused by oxalates (salts and esters of oxalic acid).Therefore, you should eat spinach with caution.It is better to drink more water with lemon.
- Insomnia and irritabilityfrom macronutrient deficiency.
- RashDue to vitamin B2 deficiency.
- The 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 takes time for the body to adapt to a new nutritional system.At the initial stage, lethargy, intestinal problems and reduced attention are possible.Also, when the body enters a state of ketosis, in the first week the weight decreases dramatically: excess water and fat are lost.From the second week, you will continue to lose weight, but not so fast.
Diabetics, pregnant women, and people with weakened immune systems should be careful with the keto diet.Also, active sports fans should not avoid the keto diet - you will not be able to calculate your strength and exercise.
Keto Diet: Essential Foods
Basics of the ketogenic diet diet per day:
- 75% - oils,
- 20% - proteins,
- 5% not more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes according to your taste and preferences.
What you can eat on a keto diet:
- Oils(coconut, olive, butter, avocado oil).
- Meat(poultry, pork, beef, pork, liver and offal).Can be eaten with skin and oil.
- Fish and seafood(salmon, trout, pink salmon, chum salmon, caviar, shrimp, mussels, squid, cod liver).The oilier the fish, the better.
- Egg(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greenscan be eaten in unlimited quantities.Exclude potatoes, beets and carrots, dose onions and garlic.
- Sugar-free fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondsunsweetened milk
- Full fat dairy products(sour cream, cheeses, cream, cottage cheese).Milk - rarely, coffee can be added.
- flour(coconut, almond, flax seed).
- Spices and salt, balsamic sauce.
- Nuts and peanut butterwithout sugar (30-50 g per day, no more).
- Seeds (chia, flax, sesame, pumpkin seeds) and sprouts- beneficial phytonutrients.
- Herbal teas, coffee.
- Protein shakesand sugar and glucose-free bars.
All grains, soy, legumes, sweets and flour are prohibited!
Keto diet: weekly menu (options)
Breakfast:
- Fat with herbs and egg whites
- Eggs with avocado and salmon
- Omelet with mushrooms and vegetables
- Boiled eggs with cheese and tomatoes
- Cottage cheese with nuts, seeds and berries
- Egg casserole with bacon, spinach and cheese
- Pancakes with almond flour and coconut milk
Lunch:
- Steamed broccoli and 200 g of any meat
- Stew made with minced pork, cheese and eggs
- Cauliflower puree and chicken meatballs
- Mushrooms stuffed with sour cream (peppers).
- Chicken soup with celery and melted cheese
- You can fill quiche with salmon and broccoli (with almond or flaxseed flour and psyllium) + cream and cheese with any meat or liver.
- Chop beef with vegetables
Dinner:
- Cheesecakes with coconut and nuts
- Chicken wings with mushrooms cooked in coconut cream (or any other)
- Steamed salmon (salmon, pink salmon, trout), green beans and broccoli
- Zucchini baked with pepper and turkey porcini
- Egg, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Pumpkin pasta with beef, pepper and cheese fried in vegetable oil.
Keto diet is a good way to lose extra pounds and improve your body health.But for a long-term eating pattern, choose a balanced diet that includes proteins, fats, and carbohydrates.Then you will always be in shape and in a good mood!