When people hear the word "diet," they think of counting calories.But on the ketogenic diet (or keto, as it is 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 deposits for energy.
During keto (ie 2-3 weeks) you can consume only 20-50 grams of carbohydrates per day, but the body should get 60 to 80% of all calories from fat.Studies have shown 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 some types of cancer and Alzheimer's.
Advantages and disadvantages of ketogenic diet
The main benefit of the ketogenic diet is that it actually helps you lose weight, reduce bad cholesterol levels and increase the amount of healthy cholesterol.When the body uses its own fat stores for energy, appetite is often reduced (this process may have been incorporated in humans during evolution to help them survive times of famine).In addition, fat is digested much more slowly than carbohydrates and increases the feeling of satiety between meals.
But, like any other diet, keto also has its disadvantages.After this, you may notice side effects: bad breath, headache, nausea, and fatigue.Symptoms in the early days of keto often resemble those at the onset of the disease.Due to a sharp drop in blood sugar levels, loss of energy and a feeling of fatigue appear, but after 24-48 hours there is no trace of them.
You may experience bloating or constipation and 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 leave your hair and nails brittle.
Many patients believe that after completing a course of dietary nutrition, they easily regain their lost kilograms.This can be avoided by avoiding carbs and trying to eat low-carb foods.
What foods can you eat on keto?
The ketogenic diet helps you lose weight, control blood sugar, and solve health problems.As you already understood, by choosing it you will have to eat exclusively fatty foods.But no, we're not talking about burgers and baked onion rings – you're just looking for healthy fats!Where can I get them?You won't believe it, but with keto you can eat tasty, satisfying and varied, while the low-carb foods that you will eat for the next 2-3 weeks (as a rule, ketosis starts from the 7th day of the diet) are easy to find in supermarkets.To get maximum benefits and minimize 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-3s.Also, many seafood contain little or no carbohydrate (for example, shrimp).If we talk about the most popular products, 100 grams of mussels contain 5 grams of carbohydrates, octopus and oysters - 4 grams each, squid - 3 grams.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 main thing is to choose vegetables 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're all low-carb and high-fat, making them very suitable for the ketogenic diet.Cottage cheese is rich in protein, calcium and healthy fatty acids.Additionally, eating cheese regularly may help reduce muscle loss that occurs in older adults.
Avocado
One serving of avocado contains 2 grams of net carbs, plenty of fiber and a variety of nutrients, including potassium.In addition, avocado aids heart function, reduces cholesterol levels and affects triglycerides in the body.By mixing it with spices you can get an excellent dressing for vegetable and fish dishes.
meat and poultry
Meat and poultry are considered the main foods in the ketogenic diet.They contain no carbohydrates and are rich in vitamins such as B vitamins and minerals including potassium, selenium and zinc.Meat and poultry are also an excellent source of high-quality protein, which several 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 people on keto.In addition, eating eggs affects the production of hormones that increase the feeling of satiety and maintain blood sugar levels, resulting in a significant reduction in the total calorie content of food eaten in a day.
By the way, it's important to note that you should eat the whole egg, not just the white part – 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 directly absorbed by the liver, subsequently converting into ketones or becoming a source of quickly obtaining the necessary energy.
Additionally, coconut oil increases metabolic rate, promotes weight loss, and gets rid of belly fat.It is important that it is of high quality – cheap products contain a lot of fragrances and additives.
Plain Greek Yogurt and Cream Cheese
Regular Greek yogurt and cheese are healthy, high-protein foods.And although they contain some carbohydrates, they can still be included in your diet on a ketogenic diet.150 grams of plain Greek yogurt contains 5 grams of carbohydrates and 11 grams of protein.The same amount of cheese provides 5 grams of carbohydrates and 18 grams of protein.Well, studies have shown that curd and cheese help reduce appetite and promote a quick feeling of satiety.
olive oil
Olive oil contains high amounts of oleic acid, a monounsaturated fat that has been found to reduce heart disease risk factors, as well as antioxidants called phenols.These compounds additionally protect the heart, reduce inflammation in the body and improve artery function.Olive oil is ideal for adding to salad dressings, mayonnaise and cooked foods.
nuts and seeds
Regular consumption of nuts reduces the risk of heart disease, certain types of cancer, depression and other chronic diseases.Additionally, nuts and seeds contain large amounts of fiber.But the amount of carbohydrates in them varies.The lowest amounts of these are in pecans and Brazil nuts – only 1 gram per serving (30 grams), in walnuts and macadamia nuts – 2 grams, in almonds and sesame seeds – 3 grams, in pumpkin seeds – 4 grams, in pistachios – 5 grams, and in cashews – 8.
Jamun
Most fruits are very high in carbohydrates, so you will need to avoid them during the ketogenic diet.The second thing is blackberries.They are rich in nutrients that can reduce the risk of developing a variety of diseases.Eating 100 grams of blackberries provides 5-12 grams of net carbs.For example, blackberries contain only 5 grams, blueberries - 12 grams, raspberries and strawberries - 6 grams each.
butter and cream
Butter and cream are low-carb foods.Research has shown that, contrary to popular belief, they have neutral or beneficial effects on the heart when consumed in moderation.
olive
One serving of olives (about 28 grams) contains 2 grams of carbohydrate, 1 gram of which is fiber.They are rich in oleuropathine, an antioxidant that protects the heart.Eating olives helps prevent bone loss and reduce blood pressure.
Unsweetened coffee and tea
Unsweetened coffee and tea do not contain carbohydrates.Due 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 of 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 mix it with cocoa.This is because these foods are excellent sources of antioxidants.Cocoa contains the same amount as blueberries and acai berries.But dark chocolate contains flavanols – biologically active substances that reduce the risk of heart disease.A 30-gram serving of unsweetened chocolate has only 3 grams of net carbohydrates, while a 30-gram serving of sugary chocolate has 10 grams.
