When people hear the word “diet,” they think of counting calories.But following the ketogenic (also known as keto) diet, 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 the body uses stored fat for energy.
During keto (i.e. 2-3 weeks), you can consume only 20-50 g of carbohydrates per day, but the body will receive from 60 to 80% of total 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 helpful for some forms of cancer and Alzheimer's disease.
Pros and cons of the ketogenic diet
The main advantage of the ketogenic diet is that it actually helps you lose weight, lower bad cholesterol levels, and increase healthy cholesterol.As the body uses its own fat stores for energy, appetite is often reduced (this process may have been introduced to humans during evolution to help them survive times of famine).Additionally, 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.Following it, you may notice side effects: bad breath, headaches, nausea and fatigue.Symptoms that occur in the first days of keto are often similar to the initial state of the disease.Loss of energy and a feeling of fatigue appear due to a sharp drop in blood sugar, but after 24-48 hours there are no traces left.
During ketosis, you may experience bloating or constipation, and urine output may also increase during ketosis.Because following a ketogenic diet requires you to eat only certain food groups, you risk developing nutritional deficiencies that can cause brittle hair and nails.
Many patients believe that after completing a nutritional diet, they will easily regain the lost kilos.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 levels, and address health problems.As you already understood, by choosing it, you will have to eat only fatty foods.But no, we're not talking about burgers and 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, while the low-carb foods that you will eat in the next 2-3 weeks (as a rule, ketosis begins on day 7 of the diet) are easy to buy in the supermarket.To get the most benefits and reduce the side effects of dietary restrictions, eat these 15 foods regularly.
Fish and seafood
Fish and seafood are perhaps the best sources of vitamins, minerals and omega-3s.At the same time, in many types of seafood there is an insignificant amount of carbohydrates or none at all (for example, shrimp).If we talk about the most popular products, 100 g of mussels contain 5 g of carbohydrates, octopus and oysters - 4 g each, squid - 3 g.By the way, eating fish regularly reduces the risk of developing various diseases and improves mental health, so try to eat fish at least twice a week.
Low-carb vegetables
Vegetables are nutritious and versatile foods, the most important thing is to choose varieties 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 varieties of cheese, and fortunately, they are all low in carbs and high in fat, making them perfect for the ketogenic diet.Cheese is rich in protein, calcium and healthy fatty acids.Additionally, eating cheese regularly can help reduce muscle loss that older adults experience.
avocado
One serving of avocado contains 2 grams of net carbs, plenty of fiber and a variety of nutrients, including potassium.In addition, avocados also help support heart function, reduce cholesterol levels and affect triglycerides in the body.By mixing it with spices, you can get an excellent sauce for vegetable and fish dishes.
Meat and poultry
Meat and poultry are considered staple foods on 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 excellent sources of high-quality protein, which many studies show helps maintain muscle mass on 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 those on the keto diet.In addition, eating eggs also affects the production of hormones that prolong the feeling of fullness and maintain blood sugar levels, thereby significantly reducing the total amount of calories in food eaten in a day.
By the way, it's important to note that you need to eat the whole egg, not just the white - 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 (MCT).Unlike long-chain fats, MCTs are absorbed directly by the liver, then converted into ketones or become a quick source of needed energy.
In addition, coconut oil also increases metabolic rate, promotes weight loss and eliminates fat accumulation in the abdomen.It is important that it be of high quality - cheap products contain many flavors and additives.
Greek yogurt and cream cheese
Greek yogurt and regular cottage cheese are healthy, protein-rich foods.And although they contain some carbohydrates, they can still be included in your ketogenic diet.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 have shown that yogurt and cottage cheese help reduce cravings and promote a quick feeling of fullness.
Olive oil
Olive oil is high in oleic acid, a monounsaturated fat shown to reduce heart disease risk factors, as well as being high in antioxidants called phenols.These compounds also protect the heart, reduce inflammation in the body and improve artery function.Olive oil is ideal for salad dressings, mayonnaise and adding to cooked foods.
Nuts and seeds
Regular consumption of nuts helps reduce the risk of heart disease, certain types of cancer, depression and other chronic diseases.In addition, nuts also contain large amounts of fiber.But the amount of carbohydrates in them is different.The least amount of them is in pecans and Brazil nuts - just 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 contain too many carbohydrates, so you will have to avoid them on a ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing many diseases.A 100g serving of berries provides 5-12g of starch.For example, in raspberries there is 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.
olive
One serving of olives (about 28 g) contains 2 g of carbohydrates, of which 1 g is fiber.They are rich in oleuropein, a heart-protecting antioxidant.Eating olives helps prevent osteoporosis and lowers blood pressure.
Coffee and tea without sugar
Unsweetened coffee and tea contain no 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 taking coffee from the “3 in 1” series and tea bags - as a rule, manufacturers add milk powder and flavorings with high carbohydrate content to them.
Cocoa powder and dark chocolate
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and drink more cocoa.This is because these foods are excellent sources of antioxidants.Cocoa contains about the same amount of them 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 sweetened chocolate contains 10 g.
