When people hear the word "diet," they think of counting calories.However, with the ketogenic diet (or keto as it's called), you don't have to waste time on this activity.Keto is a special high-fat, low-carb diet that puts your body into a state of ketosis, which means it uses stored fat for energy.
During keto (that is, for 2-3 weeks), you can only consume 20-50 g of carbohydrates per day, but the body must get 60-80% 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 in 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 really helps you lose weight, lowers bad cholesterol and increases healthy cholesterol.When the body uses its own fat reserves for energy, appetite is often reduced (a process that may have been hardwired into humans through evolution to help them survive periods of famine).In addition, fats are digested much more slowly than carbohydrates and prolong the feeling of fullness between meals.
But like any diet, keto has its downsides.After that, you may notice side effects: bad breath, headache, nausea and fatigue.Symptoms in the first days of keto are often similar to the initial stage of the disease.Due to the sharp drop in blood sugar, there is a loss of energy and a feeling of fatigue, but after 24-48 hours there is no sign of it.
You may experience bloating or constipation while on keto, and urination may also increase during ketosis.Because the ketogenic diet requires you to eat only certain food groups, you run the risk of developing nutritional deficiencies that can lead to brittle hair and nails.
Many patients believe that after completing a diet nutrition course, they will easily regain the lost kilograms.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 with weight loss, blood sugar control and health problems.As you already understood, by choosing this, you need to eat only 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 tasty, satisfying and varied meals, while the low-carb foods that you will eat for the next 2-3 weeks (ketosis usually starts on day 7 of the diet) are easily available in supermarkets.To get the most benefits and reduce the side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Fish and seafood are perhaps the best sources of vitamins, minerals and omega-3s.However, many seafoods have either negligible or no carbohydrates (such as shrimp).If we talk about the most popular products, 100 g of shellfish contains 5 g of carbohydrates, octopus and oyster - 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 point is to choose those that do not contain starch.On average, a serving of non-starchy vegetables contains 1-8 grams of carbohydrates.Therefore, you can safely include zucchini, cabbage, celery and cherry tomatoes in your diet.
cheese
There are hundreds of different types of cheese, and luckily, they're all low in carbs and high in fat, making them very suitable for a ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.Additionally, regular consumption of cheese may reduce muscle loss 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, avocados help heart function, lower cholesterol and affect the body's triglyceride levels.Blended with spices, we can get an excellent dressing for vegetable and fish dishes.
Meat and poultry
Meat and poultry are essential 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 high-quality sources of protein that many studies have shown help maintain muscle mass on a low-carb diet.
Egg
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 those 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 in a day is noticeably reduced.
By the way, it's important to remember to eat the whole egg, not just the white - the yolk contains the most nutrients, including antioxidants, lutein and zeaxanthin, which help keep your eyes healthy.
Coconut oil
Coconut oil contains medium chain triglycerides (MCT).Unlike long-chain fats, MCTs are absorbed directly in the liver, later converted into ketones, or become a source of quick energy.
Additionally, coconut oil boosts metabolism, promotes weight loss, and gets rid of belly fat.It is important that it is of good quality - cheap products contain a lot of fragrances and additives.
Plain Greek yogurt and cream cheese
Traditional Greek yogurt and cottage cheese are healthy foods with a high protein content.And although they contain some carbohydrates, they can still be part of your diet on a ketogenic diet.150 g of natural Greek yogurt contains 5 g of carbohydrates and 11 g 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 reduce appetite and promote a quick feeling of fullness.
Olive oil
Olive oil is high in oleic acid, a monounsaturated fat that has been shown to reduce risk factors for heart disease, and high in antioxidants called phenols.These compounds also protect the heart, reduce inflammation in the body and improve the functioning of arteries.Olive oil is ideal for salad dressings, mayonnaise and cooked dishes.
Nuts and seeds
Frequent consumption of walnuts reduces the risk of heart disease, certain types of cancer, depression and other chronic diseases.In addition, nuts and seeds contain high amounts of fiber.But the amount of carbohydrates in them varies.The least amount is found in pecans and Brazil nuts - only 1g per serving (30g), walnuts and macadamia nuts - 2g, almonds and sesame seeds - 3g, pumpkin seeds - 4g, pistachios - 5g and cashews - 8.
Berries
Most fruits contain too many carbohydrates and should be avoided during the ketogenic diet.The other thing is the berries.They are rich in nutrients that can reduce the risk of developing various diseases.A 100 g portion of berries provides 5-12 g of net carbohydrates.For example, only 5 g in blackberries, 12 g in blueberries, 6 g in raspberries and strawberries.
Butter and cream
Butter and cream are low-carb foods.Research has shown that, contrary to popular belief, they have a neutral or beneficial effect 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.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.Thanks 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 - manufacturers usually add milk powder and high-carb 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 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 chocolate with sugar contains 10 g.
