What is the keto diet, how does it affect weight loss and health, and what foods can you eat?
Thousands of people around the world eat fatty and high-calorie foods and literally melt before our eyes.The keto diet is at the forefront of global weight loss.A new way of eating in which you can abandon all carbohydrate foods and eat only proteins and fats.
It would seem that it is impossible for a modern, active person to live without carbohydrates, because it is glucose obtained from grains, fruits and sweets that provides fuel to the body.But the keto diet has proven the opposite: You can get energy from fat and still lose weight and stay 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 for the treatment of epilepsy in children was developed by Dr. Wilder at the Mayo Clinic in 1921: carbohydrates often caused seizures, but ketones did not.And in the 1970s, Robert Atkins developed the ketogenic weight loss diet, which has gained massive 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 strength?Because chocolate is a carbohydrate that gets converted into glucose, which in turn gives energy to the body.It turned out that if you limit the body from 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 less carbohydrates you eat, the more ketones your body will produce.
Ketones have several advantages over regular glucose fuel.They enrich the body with oxygen, increase energy and support the brain and heart.Ketones combine the properties of both fats and carbohydrates, which is why you feel energetic and satiated on the keto diet.It helps to combine the keto diet with intermittent fasting, as this reduces the feeling of hunger and you can manage with two meals.By the way, on the keto diet you don't have to force yourself to eat breakfast, lunch and dinner as usual.Listen to your body and eat only when you feel like.
The process of breaking down fat and converting it into ketones is called ketosis.According to nutritionists, it has many benefits.It helps reduce insulin, remove liver fat, improve cognitive performance and mood, lower blood pressure, increase energy, and reduce inflammation.And most importantly, belly fat goes away and skin becomes clearer!You become healthier, more beautiful and slimmer.
Keto diet: possible complications and disadvantages
- Constipation.So, you definitely need to eat a lot of vegetables.
- possible kidney stonesCaused by oxalates (salts and esters of oxalic acid).Therefore you need to consume spinach carefully.It would be better to drink more water with lemon.
- insomnia and irritabilityDue to deficiency of macronutrients.
- rashDue to deficiency of Vitamin B2.
- acetone smellDue to a sharp increase in ketones from the body, urine and mouth.To reduce this you need to drink more clean water.
- ketoacidosis- When the body becomes oxidized due to large numbers of ketones.
It will take time for the body to adapt to the new nutrition system.In the initial stage, lethargy, intestinal problems and decreased attention are possible.In addition, when the body enters the state of ketosis, weight loss occurs rapidly in the first week: excess water and fat are destroyed.From the second week onwards you will continue to lose weight, but not so rapidly.
Diabetics, pregnant women, and people with weak immune systems need to be careful with the keto diet.Also, fans of active sports should not get carried away with the keto diet - you will not be able to calculate your strength and train.
Keto Diet: Key Foods
Basis of ketogenic diet diet per day:
- 75% - fat,
- 20% - protein,
- 5% (not more than 25 g) - Carbohydrates.
You can mix any of the listed products and create dishes that suit your tastes and preferences.
What you can eat on keto diet:
- Oil(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 fatter the fish, the better.
- eggs(chicken and quail).
- green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greensCan be eaten in unlimited quantities.Skip the potatoes, beets and carrots, skip the onion and garlic supplements.
- Without sweet fruits, berries and citrus fruits.
- Avocado, coconut.
- mushroom
- coconut or almondunsweetened milk
- full fat dairy products(Sour cream, cheese, cream, cottage cheese).Milk – rarely, may be mixed into coffee.
- Flour(coconut, almond, flaxseed).
- Spices and salt, balsamic sauce.
- Nuts and Peanut ButterWithout sugar (30-50 grams per day, no more).
- Seeds (chia, flax, sesame, pumpkin seeds) and sprouts- Beneficial phytonutrients.
- Herbal tea, coffee.
- protein shakeAnd bars without sugar and glucose.
All grains, soybeans, beans, sweets and flour are prohibited!
Keto diet: menu for the week (options)
Breakfast:
- Lard with herbs and egg whites
- Eggs with Avocado and Salmon
- Omelet with mushrooms and vegetables
- Scrambled Eggs with Cheese and Tomatoes
- Cottage Cheese with Nuts, Seeds and Berries
- Egg Casserole with Bacon, Spinach and Cheese
- Almond Flour and Coconut Milk Pancakes
Lunch:
- Boiled broccoli and 200 grams any meat
- Casserole made with minced pork, cheese and eggs
- Cauliflower Puree and Chicken Pakodas
- Stuffed mushrooms (peppers) with sour cream.
- Chicken Soup with Celery and Melted Cheese
- Quiche with Salmon and Broccoli (with almond or flax flour and psyllium) + You can fill the quiche with any meat, liver, cream and cheese.
- Chopped Beef with Vegetables
dinner:
- Cheesecake with Coconut and Nuts
- Chicken wings with boiled mushrooms in coconut cream (or any other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Steamed zucchini with peppers and turkey hedgehogs
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with ground beef, black 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.But for long-term eating patterns, choose a balanced diet of proteins, fats and carbohydrates.Then you will always be in shape and in a good mood!