What is the keto diet, how does it affect weight loss and wellness, and what foods can you eat?
Thousands of people around the world eat fatty and high-calorie foods and literally melt before our eyes.At the forefront of global weight loss is the keto diet.A new way of eating, where you can eat only proteins and fats, excluding all carbohydrates.
It would seem that it is impossible for a modern, active person to live without carbohydrates, because it is glucose from cereals, fruits and sweets that supplies the body with fuel.But the keto diet has proven otherwise: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, ketogenic diet (English Ketogenic diet) is a low-carbohydrate diet with a high fat content and moderate protein content.
The first keto diet in 1921.Developed by Dr. Wilder at the Mayo Clinic to treat epilepsy in children, carbohydrates often caused seizures, but ketones did not.And in the 1970s, Robert Atkins developed the ketogenic weight loss diet, which has gained immense popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why do we want chocolate when we have no energy?Because chocolate is a carbohydrate that turns into glucose, which in turn gives the body energy.It turned out that after restricting the body from carbohydrates and glucose, the liver begins to convert fat into ketone bodies.They enter the brain and become a complete source of energy instead of glucose.The fewer carbs you eat, the more ketones your body will produce.
Ketones have many advantages over the usual glucose fuel.They enrich the body with oxygen, increase energy, support the brain and heart.Ketones combine the properties of both fat and carbohydrates, so you feel energized and full on a keto diet.It helps to combine the keto diet with intermittent fasting because there is no feeling of hunger and you can get by with two meals.By the way, following a keto diet, you don't have to force yourself to eat as usual: breakfast, lunch and dinner.Listen to your body and eat when you really want.
The process of breaking down fats and turning them into ketones is called ketosis.According to nutritionists, it has many benefits.It helps lower insulin levels, remove fatty liver, improve cognitive function and mood, lower blood pressure, increase energy, and reduce inflammation.And most importantly, belly fat disappears and the skin clears!You become healthier, more beautiful and slimmer.
The Keto Diet: Possible Complications and Disadvantages
- Constipation.Therefore, it is necessary to eat a lot of greens and vegetables.
- Kidney stones are possiblecaused by oxalates (salts and esters of oxalic acid.).Therefore, spinach should be eaten with caution.It is better to drink more water with lemon.
- Insomnia and irritabilitydue to lack of macronutrients.
- Rashdue to vitamin B2 deficiency.
- Acetone smellfrom the body, urine and mouth due to a sudden increase in ketones.To reduce this, you need to drink more clean water.
- Ketoacidosis- when the body oxidizes due to a large amount of ketones.
It will take time for the body to adapt to the new nutritional system.At the initial stage, lethargy, intestinal disorders and reduced attention are possible.Also, when the body goes into a state of ketosis, already in the first week, the weight drops significantly: excess water and fat are lost.From the second week, the weight will continue to decrease, but not as quickly.
Diabetics, pregnant women, and people with weakened immune systems should exercise caution on the keto diet.Also, for lovers of active sports, the keto diet should not get infected - you may not count your strength and you will not be able to train.
Keto Diet: Basic Foods
The basis of the ketogenic diet per day:
- 75% - fat,
- 20% - proteins,
- 5% no more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit your taste and preferences.
What you can eat on a keto diet:
- Oils(coconut, olive, ghee, butter, avocado oil).
- Meat(poultry, pork, beef, bacon, liver and offal).Can be eaten with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, salmon, roe, shrimp, mussels, squid, cod liver).The oilier the fish, the better.
- Eggs(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greenscan be eaten in unlimited quantities.Separate potatoes, beets and carrots, give onions and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondmilk without sugar
- Full-fat dairy products(sour cream, cheeses, cream, cottage cheese).Milk - rarely, can be added to coffee.
- Flour(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 sprouts- beneficial phytonutrients.
- Herbal teas, coffee.
- Protein shakesand sugar and glucose-free bars.
All grains, soybeans, legumes, sweets and flour are prohibited!
Keto Diet: Weekly Menu (Options)
Breakfast:
- Lard with herbs and egg whites
- Eggs with avocado and salmon
- Omelette with mushrooms and vegetables
- Scrambled 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:
- Steamed broccoli and 200 g of any meat
- A casserole of minced pork, cheese and eggs
- Cauliflower puree and fried chicken
- Stuffed mushrooms (pepper) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or linseed flour and psyllium) + you can fill the quiche with any meat, liver, cream and cheese.
- A piece of beef with vegetables
Dinner:
- Cheesecakes with coconut and nuts
- Chicken wings with sautéed mushrooms in coconut cream (or any other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Braised zucchini with peppers and turkey hedgehogs
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with ground 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 eating, choose a balanced diet of protein, fat and carbohydrates.Then you will always be in good shape and in a good mood!