When people hear the word "diet," they think of counting calories.But with a ketogenic diet (or keto as it's also called), you won't have to waste time on these activities.Keto is a special high-fat, low-carb diet that puts the body into a state of ketosis, which means it uses stored fat for energy.
During keto (that is, for 2-3 weeks), only 20-50 g of carbohydrates can be consumed per day, but the body should get 60 to 80% of all 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 useful in the treatment of some cancers and Alzheimer's disease.
Pros and cons of the ketogenic diet
The main benefit 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 is often reduced (a process that may have been incorporated into humans during evolution to help them survive times of famine).In addition, fat is digested much more slowly than carbohydrates and prolongs the feeling of satiety between meals.
However, like any other diet, keto has its downsides.After it, you may notice side effects: bad breath, headache, nausea and fatigue.Symptoms that appear in the first days of keto often resemble the condition at the beginning of the disease.Loss of energy and feeling of tiredness occur due to a sudden drop in blood sugar, but after 24-48 hours they disappear.
You may experience bloating or constipation while on keto, and you may also experience increased urination 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 find that after completing a course of dietary nutrition, they easily regain the lost pounds.This can be avoided by avoiding carbohydrates and trying to eat a low-carb diet.
What foods can you eat while on keto?
The ketogenic diet helps with weight loss, blood sugar control, and health issues.As you already understood, after choosing it, you will have 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, full and varied, and the low-carb food that you will eat for the next 2-3 weeks (usually ketosis starts on the 7th day of the diet) is easy to get in supermarkets.To get the most benefits and minimize 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-3.At the same time, many seafoods contain either little or no carbohydrates (for example, 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 various diseases and improves mental health, so try to eat it at least twice a week.
Low-carb vegetables
Vegetables are nutritious and versatile food, 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.
Cheese
There are hundreds of types of cheese, and luckily, they're all low-carb and low-fat, making them great for the ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.In addition, regular consumption of cheese may help reduce muscle wasting in older adults.
Avocado
One serving of avocado contains 2 grams of net carbohydrates, high fiber and a variety of nutrients, including potassium.In addition, avocado helps maintain heart function, lowers cholesterol and affects triglyceride levels in the body.When mixed with spices, you will get an excellent topping for vegetables and fish dishes.
Meat and poultry
Meat and poultry are considered the main foods of the ketogenic diet.They are carbohydrate-free and rich in vitamins such as vitamin B and minerals including potassium, selenium and zinc.Meat and poultry are also excellent sources of high-quality protein, which numerous studies have shown help maintain muscle mass on a low-carb diet.
Eggs
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 people on keto.In addition, eating eggs affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, which significantly reduces the total number of calories consumed during the day.
By the way, it's important to note that you should eat the whole egg, not just the white - the yolk contains the most nutrients, including the antioxidants lutein and zeaxanthin, which help support eye health.
Coconut oil
Coconut oil contains medium chain triglycerides (MCTs).Unlike long-chain fats, MCTs are directly absorbed by the liver, then converted into ketones or a source of quick energy.
In addition, coconut oil speeds up the metabolism, promotes weight loss and removes belly fat deposits.It is important that it is of high quality - cheap products have a lot of flavorings and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods.And even though they contain some carbohydrates, they can still be included in your diet on a 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 help reduce appetite and promote a quick feeling of satiety.
Olive oil
Olive oil is high in oleic acid, a monounsaturated fat that has been shown to reduce heart disease risk factors, as well as high in antioxidants known as phenols.These compounds additionally protect the heart, reduce inflammation in the body and improve arterial function.Olive oil is ideal for salad dressings, mayonnaise and added to prepared food.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, some types of cancer, depression and other chronic diseases.Nuts and seeds are also high in fiber.However, they differ in carbohydrate content.Pecans and Brazil nuts have just 1g per serving (30g), walnuts and macadamia nuts 2g, almonds and sesame seeds 3g, pumpkin seeds 4g, pistachios 5g and cashews 8g.
Berries
Most fruits are too high in carbohydrates and will need to be avoided on a ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of various diseases.A 100 g serving of berries contains 5-12 g of net carbohydrates.For example, blackberries contain only 5 g, blueberries - 12 g, raspberries and strawberries - 6 g each.
Butter and cream
Butter and cream are low-carb foods.Studies have shown that, contrary to popular belief, they have neutral or positive effects on the heart when consumed in moderation.
Olives
One serving of olives (about 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 lower blood pressure.
Unsweetened coffee and tea
Unsweetened coffee and tea have no carbohydrates.Due to caffeine, they can speed up the metabolism, improve physical activity, alertness and mood.They can also reduce the risk of developing diabetes.Avoid 3-in-1 coffee and tea bags, as manufacturers often add powdered milk and high-carb flavorings.
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 as blueberries and acai berries.However, dark chocolate contains flavanols, biologically active substances that reduce the risk of heart disease.30g of unsweetened chocolate contains only 3g of net carbohydrates, compared to 10g in chocolate with sugar.
