When people hear the word “diet,” they think of counting calories.But on a ketogenic (or also called keto) diet, you don't need to waste time on this activity.Keto is a special high-fat, low-carbohydrate diet that puts the body in a state of ketosis, which means it uses stored fat for energy.
During keto (i.e. 2-3 weeks), you should only consume 20-50 g of carbohydrates per day, but the body should receive 60 to 80% of all calories from fat.Research has 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 really helps reduce weight, lowers bad cholesterol levels, and increases the amount of healthy cholesterol.When the body uses its own fat reserves for energy, appetite often decreases (this process may have been implemented in 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.
However, like any other diet, keto also has its drawbacks.After that, you may feel side effects: bad breath, headache, nausea and fatigue.Symptoms that appear in the first days of keto often resemble conditions at the beginning of the disease.Loss of energy and fatigue appear due to a sharp drop in blood sugar levels, but after 24-48 hours there is no trace.
During keto, you may experience bloating or constipation, and urination may also increase during ketosis.Because following a ketogenic diet requires you to consume 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 dietary nutrition program, they easily regain lost weight.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 blood sugar, and overcome 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 onions—you're just looking for healthy fats!Where can I get it?Believe it or not, with keto you can eat delicious, filling and varied meals, while the low-carb foods you will eat over the next 2-3 weeks (usually ketosis starts on day 7 of the diet) are easy to get in supermarkets.To get maximum benefits and reduce the side effects of dietary restrictions, consume the following 15 foods regularly.
Fish and seafood
Perhaps fish and seafood are the best sources of vitamins, minerals and omega-3.At the same time, many seafood contain only a small amount of carbohydrates or no carbohydrates 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 developing various diseases and improves mental health, so try to eat it at least twice a week.
Low Carb Vegetables
Vegetables are a nutritious and versatile food, the main thing is to choose those that do not contain starch.On average, one 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 fortunately they are all low in carbohydrates and high in fat so they are perfect for a ketogenic diet.Cheese is rich in protein, calcium and healthy fatty acids.Additionally, consuming cheese regularly can help reduce muscle loss experienced by older people.
Avocado
One serving of avocado contains 2 grams of net carbohydrates, lots 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 a delicious 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 including potassium, selenium and zinc.Meat and poultry are also sources of high-quality protein, which many studies show helps maintain muscle mass during low-carb diets.
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 keto sufferers.In addition, egg consumption affects the production of hormones that prolong the feeling of fullness and maintain blood sugar levels, thereby causing a marked reduction in the total calorie content of food eaten in a day.
It's important to note that you need to eat whole eggs, not just the whites—the yolks contain most of the nutrients, including the antioxidants lutein and zeaxanthin, which help maintain eye health.
Coconut oil
Coconut oil contains medium chain triglycerides (MCT).In contrast to long chain fats, MCTs are absorbed directly by the liver, then converted into ketones or a source of needed energy quickly.
Additionally, coconut oil increases metabolic rate, promotes weight loss, and eliminates belly fat deposits.The important thing is that the quality is high - cheap products contain a lot of fragrances and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods.Even though they contain some carbohydrates, they can still be included in your ketogenic diet menu.150g of plain Greek yogurt contains 5g of carbohydrates and 11g of protein.The same amount of cottage cheese provides 5 g of carbohydrates and 18 g of protein.By the way, studies show that yogurt and cottage cheese help reduce appetite and increase satiety quickly.
Olive oil
Olive oil is rich in oleic acid, a monounsaturated fat that has been shown to reduce heart disease risk factors, and is high in antioxidants known as phenols.This compound also protects the heart, reduces inflammation in the body and improves artery 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, some types of cancer, depression and other chronic diseases.Additionally, nuts and seeds contain a lot of fiber.However, the amount of carbohydrates in it varies.The least amount is in pecans and Brazil nuts - only 1 g per serving (30 g), in walnuts and macadamia nuts - 2 g, in almonds and sesame seeds - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g, and in cashews - 8.
berries
Most fruits are too 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 various diseases.A 100 gram serving of berries provides 5-12 grams of net carbohydrates.For example, in blackberries 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.Studies have shown that, contrary to popular belief, these fruits have a neutral or beneficial effect on the heart when consumed in moderation.
Olive
One serving of olives (approximately 28 g) contains 2 g of carbohydrates, of which 1 g is fiber.They are rich in oleuropein, an antioxidant that protects the heart.Eating olives helps prevent bone loss and lowers 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 3 in 1 series coffee and tea bags - usually 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 drink it 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.30 g of unsweetened chocolate contains only 3 g of net carbohydrates, while chocolate with sugar contains 10 g.
