What is the keto diet, how does it affect weight loss and health, and what foods can you eat?
Thousands of people around the world eat fatty and high-calorie foods and literally melt away before our eyes.The keto diet is at the forefront of global weight loss.A new way of eating where you eat only proteins and fats, excluding all carbohydrates.
Modern, active people seem to be unable to live without carbohydrates, because glucose from grains, fruits and sweets provides fuel for the body.But the keto diet has proven the opposite: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, keto diet (English Ketogenic diet) is a low carbohydrate diet with high fat content and moderate protein content.
The first keto diet was developed by Dr. Wilder at the Mayo Clinic in 1921 to treat epilepsy in children: carbohydrates often triggered seizures, but ketones did not.And in the 1970s, Robert Atkins developed the ketogenic diet for weight loss, which has gained great popularity in recent years for its effectiveness and benefits.
Ketones are healthier than glucose
Why do we want chocolate if we don't have the energy?Because chocolate is a carbohydrate that turns into glucose, which in turn provides energy to the body.It turns out that if you restrict the body from carbohydrates and glucose, the liver will begin to convert fat into ketone bodies.They enter the brain and become a complete source of energy instead of glucose.The fewer carbohydrates you eat, the more ketones your body produces.
Ketones have many advantages over the usual glucose fuel.They enrich the body with oxygen, increase energy, and help the brain and heart.Ketones combine the properties of both fats and carbohydrates, so you'll feel energized and full on the keto diet.It helps to combine the keto diet with intermittent fasting as there are no hunger pangs and two meals a day.By the way, on a keto diet you don't need to force yourself to eat normally: breakfast, lunch and dinner.Listen to your body and eat what you really want.
The process of breaking down fat and turning it into ketones is called ketosis.According to nutritionists, it has many advantages.It can help lower insulin, remove fatty liver, improve cognitive function and mood, lower blood pressure, increase energy, and reduce inflammation.The most important thing is that the fats in the stomach go away and the skin is cleaned!You will be healthier, more beautiful and thinner.
Keto diet: possible complications and disadvantages
- Constipation.Therefore, it is imperative to eat a lot of greens and vegetables.
- There may be kidney stonescaused by oxalates (salts and esters of oxalic acid).Therefore, you should eat spinach with caution.Drink more water with lemon.
- Insomnia and irritabilitydue to lack of macronutrients.
- Rashdue to vitamin B2 deficiency.
- The smell of acetonefrom the body, urine and mouth due to a sharp increase in ketones.To reduce this, you need to drink more clean water.
- Ketoacidosis- when the body is oxidized due to the abundance of ketones.
It takes time for the body to adapt to a new nutritional system.In the initial stage, lethargy, gastrointestinal problems and lack of attention are possible.Also, when the body enters a state of ketosis, during the first week, the weight decreases dramatically: excess water and fat are lost.From the second week, you will continue to lose weight, but not so quickly.
Diabetics, pregnant women, and people with compromised immune systems should be careful with the keto diet.Also, fans of active sports should not engage in a keto diet - you will not be able to calculate your strength and will not be able to train.
Keto Diet: Essentials
Basics of a ketogenic diet per day:
- 75% - fats,
- 20% - proteins,
- 5% not more than 25 grams) - carbohydrates.
You can mix and match any of the listed ingredients to make meals that suit your taste and preferences.
What to eat on a keto diet:
- Fats(coconut, olive, oil, ghee, avocado oil).
- Meat(poultry, pork, beef, bacon, liver and offal).Can be eaten with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, chum salmon, caviar, shrimp, mussels, squid, cod liver).The oilier the fish, the better.
- Egg(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and vegetablescan be eaten in unlimited quantities.Do not add potatoes, beets and carrots, onions and garlic.
- Sugar-free fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondsunsweetened milk
- Full-fat dairy products(sour cream, cheeses, cream, cottage cheese).Milk - rarely, can be added to coffee.
- Un(coconut, almond, flax seed).
- Spices and salt, balsamic sauce.
- Nuts and peanut butterwithout sugar (30-50 g per day, no more).
- Seeds (chia, flax, sesame, pumpkin seeds) and sprouted- useful phytonutrients.
- Herbal tea, coffee.
- Protein shakeand sugar-free and glucose-free bars.
All grains, soy, beans, sweets and flour are prohibited!
Keto diet: menu for the week (options)
Morning:
- lard with herbs and egg whites
- Eggs with avocado and salmon
- Omelet with mushrooms and vegetables
- Poached eggs with cheese and tomatoes
- Cottage cheese with nuts, seeds and berries
- Egg Casserole with Bacon, Spinach and Cheese
- Almond flour and coconut milk pancakes
Lunch:
- Cooked broccoli and 200g of any meat
- Pork, Cheese and Egg Casserole
- Cauliflower puree and chicken
- Cream-stuffed mushrooms (peppers).
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or flax flour and psyllium) + cream and cheese Quiche can be filled with any meat or liver.
- Beef with vegetables
Dinner:
- Coconut and Pecan Cheese Pies
- Chicken wings with baked mushrooms in coconut cream (or whatever).
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Baked Zucchini with Peppers and Turkey Porridge
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with beef, pepper and cheese fried in vegetable oil.
Keto diet is a good way to lose extra pounds and improve body health.But for long-term nutrition, choose a balanced diet of proteins, fats, and carbohydrates.Then you will always be in shape and in a good mood!