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 into a state of ketosis, which means it uses stored fat stores for energy.
During keto (i.e. 2-3 weeks), you can consume only 20-50 grams of carbohydrates per day, but the body must receive from 60 to 80% of all calories from fats.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 forms of cancer and Alzheimer's.
Pros and Cons of the Ketogenic Diet
The main advantage of the ketogenic diet is that it actually helps you lose weight, reduces the level of bad cholesterol and increases the amount of healthy cholesterol.When the body uses its own fat stores for energy, appetite is often reduced (this process may have been hardwired into humans during evolution to help them survive times of famine).In addition, fats are digested much more slowly than carbohydrates and prolong the feeling of fullness between meals.
But, as with any diet, keto has its drawbacks.After that, you may notice side effects: bad breath, headaches, nausea and fatigue.The symptoms that appear in the first days of ketosis often resemble the condition at the beginning of the disease.Loss of energy and a feeling of fatigue occur due to the sharp decrease in blood sugar levels, but after 24-48 hours there is no trace of them.
During keto, you may experience bloating or constipation, and urination may also increase during ketosis.Since the ketogenic diet requires you to eat only certain food groups, you run the risk of developing nutritional deficiencies that can cause brittle hair and nails.
Many patients believe that after completing a nutritional diet cycle, they easily gain back the lost pounds.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 solve health problems.As you already understood, choosing it, you should eat exclusively fatty foods.But no, we're not talking burgers and battered 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 delicious, filling and varied, and the low-carb foods you will eat for the next 2-3 weeks (as a rule, ketosis starts on the 7th day of the diet) are easy to find in supermarkets.To get the most benefits and reduce 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.At the same time, in many seafood there is either a negligible amount of carbohydrates or none at all (for example, in shrimp).If we talk about the most popular products, 100 g of mussels contains 5 g of carbohydrates, octopus and oysters - 4 g each, squid - 3 g.By the way, frequent consumption of fish reduces the risk of 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 those 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 a ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.In addition, regular consumption of cheese can help reduce the muscle loss experienced by the elderly.
Avocado
One serving of avocado contains 2 grams of net carbs, plenty of fiber, and a variety of nutrients, including potassium.In addition, avocado helps support heart function, lowers 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 staple foods on a ketogenic diet.They do not contain carbohydrates and are rich in vitamins such as vitamin B and minerals such as potassium, selenium and zinc.Meat and poultry are also an excellent source of high-quality protein, which many 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, the consumption of eggs affects the production of hormones that prolong the feeling of fullness and maintain blood sugar levels, as a result of which the total calorie content of the food consumed for the day is significantly reduced.
By the way, it's important to note that you should eat the whole egg, not just the white—the yolk contains most of the nutrients, including the antioxidants lutein and zeaxanthin, that help maintain eye health.
Coconut oil
Coconut oil contains medium chain triglycerides (MCTs).Unlike long-chain fats, MCTs are absorbed directly by the liver, later converted into ketones or become a source for quickly obtaining the necessary energy.
In addition, coconut oil increases the metabolic rate, promotes weight loss and gets rid of belly fat deposits.It is important that they are of high quality - cheap products contain many fragrances and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy foods high in protein.And even though they contain some carbs, they can still be included in your diet on a ketogenic diet.150g plain Greek yogurt contains 5g carbohydrates and 11g 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 fullness.
Olive oil
Olive oil is rich in oleic acid, a monounsaturated fat that has been found to reduce risk factors for heart disease, as well as high in antioxidants known as phenols.These compounds additionally protect the heart, reduce inflammation in the body and improve arterial function.Olive oil is ideal for salad dressings, mayonnaise and added to cooked foods.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, certain types of cancer, depression and other chronic diseases.In addition, nuts and seeds contain a large amount of fiber.But the amount of carbohydrates in them varies.The least amount is in pecans and Brazil nuts - just 1g per serving (30g), walnuts and macadamia nuts - 2g, almonds and sesame - 3g, pumpkin seeds - 4g, peanuts - 5g and cashews - 8.
Berries
Most fruits are very high in carbohydrates, so you should avoid them during the ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing a wide variety of diseases.A 100g serving of berries provides 5-12g net carbs.For example, in blueberries there are only 5 g, in blueberries - 12 g, in raspberries and strawberries - 6 g 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.
olives
One serving of olives (about 28 g) contains 2 g of carbohydrates, of which 1 g is fiber.They are rich in eleuropein, an antioxidant that protects the heart.Eating olives helps prevent bone loss and lower blood pressure.
Coffee and tea without sugar
Unsweetened coffee and tea do not contain carbohydrates.Due to caffeine, they can speed up metabolism, improve physical performance, alertness and mood.They can also reduce the risk of developing diabetes.Avoid coffee from the "3 in 1" series and tea bags - as a rule, manufacturers add powdered milk 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 about the same amount as blueberries and acai berries.But dark chocolate contains flavanols - biologically active substances that reduce the risk of heart disease.30 g of sugar-free chocolate contains only 3 g of net carbohydrates, while chocolate with sugar contains 10 g.
