When people hear the word "diet," they tend to count calories.But on the ketogenic diet (or keto, as it's also called) you don't have to spend time on this activity.Keto is a high-fat, low-carb diet that puts the body in a state of ketosis, which uses stored fat stores for energy.
During keto (that is, 2-3 weeks), you can consume 20-50 g of carbohydrates per day, but the body must get 60 to 80% of all calories from fat.Studies show that this low-carb diet is effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne, and epilepsy.It is also beneficial for some types of cancer and Alzheimer's.
Pros and Cons of the Ketogenic Diet
The main advantage of the ketogenic diet is that it really helps with weight loss, lowers bad cholesterol and increases healthy cholesterol.When the body uses its fat stores for energy, appetite often decreases (a process that may have been introduced during evolution to help humans survive during times of starvation).In addition, fats are digested much more slowly than carbohydrates and prolong the feeling of satiety between meals.
However, just like any other diet, keto has its downsides.Then, you may notice side effects: bad breath, headache, nausea and fatigue.Symptoms in the early days of keto are often similar to those experienced at the onset of the disease.A loss of energy and tiredness are caused by a sudden drop in blood sugar levels, but after 24-48 hours there is no trace of them.
You may experience bloating or constipation while on keto, and you may also experience increased urination during ketosis.Because following a ketogenic diet requires you to eat only certain food groups, you run the risk of developing nutritional deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after completing a course of dietary nutrition, they will easily regain the lost pounds.This can be prevented by avoiding carbohydrates and trying to eat foods that are low in carbohydrates.
What foods can you eat on keto?
A ketogenic diet can help with weight loss, blood sugar control, and other health problems.As you already understood, by choosing it, you will need to eat only fatty foods.But we're not talking hamburgers and chopped onion rings—you're just looking for healthy fats!Where can I get them?You won't believe it, but you can eat delicious, satisfying and varied meals on keto, and you can easily find the carbohydrate foods you will eat for the next 2-3 weeks (typically, ketosis starts on day 7 of the diet) in supermarkets.To get the most benefits and minimize the negative effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Fish and seafood are probably the best sources of vitamins, minerals and omega-3s.Meanwhile, many seafood products have little or no carbohydrates (e.g., shrimp).If we talk about the most popular products, 100 g of mussels contain 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 most important thing is to choose those that do not contain starch.On average, a serving of non-starchy vegetables contains between 1 and 8 grams of carbohydrates.Therefore, you can safely include zucchini, cabbage, celery and cherry tomatoes in your diet.
The secret
There are hundreds of types of cheese, and luckily, they're all low in carbs and fat, making them perfect for a ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.In addition, regular consumption of cheese may help reduce muscle loss in older adults.
Avocado
A serving of avocado contains 2 grams of net carbs, plenty of fiber, and a variety of nutrients, including potassium.In addition, avocados help support heart function, lower cholesterol levels, and affect triglycerides in the body.By mixing it with spices, you can get excellent dishes for vegetable and fish dishes.
Meat and poultry
Meat and poultry are staples of the ketogenic diet.They contain no carbohydrates and are rich in vitamins such as B vitamins and minerals such as potassium, selenium and zinc.Meat and poultry are also excellent sources of high-quality protein, which many studies have shown can help maintain muscle mass during a low-carb diet.
Egg
Eggs are one of the healthiest and most versatile foods on the planet.One large egg contains less than 1 gram of carbohydrates and 6 grams of protein, making eggs an ideal food for those on keto.In addition, eating eggs prolongs the feeling of satiety and affects the production of hormones that maintain blood sugar levels, resulting in a noticeable decrease in total calories consumed per day.
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, which help maintain eye health.
Coconut oil
Coconut oil contains medium chain triglycerides (MCTs).Unlike long-chain fats, MCTs are absorbed directly by the liver and then converted into ketones, or a source of quick energy.
In addition, coconut oil increases the rate of metabolism, promotes weight loss and removes belly fat.It is important that it is of high quality - cheap products contain many spices and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy, protein-rich foods.And even though they contain some carbohydrates, they can still be included in the ketogenic diet.150 g of plain 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 cause a feeling of rapid satiety.
olive oil
Olive oil is high in oleic acid, a monounsaturated fat that reduces risk factors for heart disease, and is rich in antioxidants called phenols.These compounds additionally protect the heart, reduce inflammation in the body, and improve arterial function.Olive oil is suitable for adding to salads, mayonnaise and baked goods.
Nuts and seeds
High consumption of walnuts can reduce heart disease, certain types of cancer, depression and other chronic diseases.In addition, nuts and seeds contain large amounts of fiber.But the number of carbohydrates in them is different.The least of them are in pecans and Brazil nuts - only 1 g (30 g) in 1 serving, in walnuts and macadamia nuts - 2 g, in almonds and sesame - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g, in cashews - 8.
Fruits
Most fruits and vegetables are very high in carbohydrates and should be avoided during the ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of various diseases.A 100 g serving of fruit provides 5-12 g of net carbohydrates.For example, blueberries have only 5 g, blueberries - 12 g, raspberries and strawberries - 6 g.
Butter and cream
Butter and cream are low carbohydrate foods.Studies show 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, including 1 g of fiber.They are rich in oleuropein, an antioxidant that protects the heart.Eating olives can prevent osteoporosis and lower blood pressure.
Sugar-free coffee and tea
Sugar-free coffee and tea do not contain carbohydrates.Thanks to caffeine, they accelerate metabolism, improve physical performance, alertness and mood.They may also reduce the risk of developing diabetes.Avoid 3 in 1 coffee and tea bags - as a rule, manufacturers add powdered milk and carbonated 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 the same amount as blueberries and acai berries.And dark chocolate contains flavanols - biologically active substances that reduce the risk of heart disease.A 30g serving of unsweetened chocolate has only 3g of net carbs, compared to 10g of added sugar.
