What is the keto diet, how does it affect weight loss and well-being, 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 in which you can eat only proteins and fats, excluding all carbohydrate foods.
It seems impossible for a modern, active person to live without carbohydrates, because it is glucose from grains, fruits and sweets that provides fuel for the body.But the keto diet has proven otherwise: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, keto diet (eng. Ketogenic diet) is a low carbohydrate diet with high fat content and moderate protein content.
The first keto diet was developed in 1921 at the Mayo Clinic by Dr.Wilder 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 massive popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why, when we have no strength, do we want chocolate?Because chocolate is a carbohydrate that turns into glucose, which in turn gives the body energy.It turned out that if you restrict 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 less 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 and support the brain and heart.Ketones combine the properties of fats and carbohydrates, which is why you feel energetic and full on the keto diet.It helps to combine the keto diet with intermittent fasting, as there is no feeling of hunger and you can get by with two meals.By the way, on a keto diet you don't need 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 fat and turning it into ketones is called ketosis.According to nutritionists, it has many advantages.It helps lower insulin, remove fatty liver, improve cognitive performance and mood, lower blood pressure, increase energy and reduce inflammation.And most importantly, the belly fat goes away and the skin clears!You become healthier, more beautiful and thinner.
Keto diet: possible complications and disadvantages
- Constipation.Therefore, you should definitely eat a lot of greens and vegetables.
- Possible kidney stonescaused by oxalates (salts and esters of oxalic acid.).Therefore, you should eat spinach carefully.Better drink more lemon water.
- Insomnia and nervousnessfrom the lack of macronutrients.
- Rednessdue to vitamin B2 deficiency.
- Acetone smellfrom the body, urine and mouth due to a sharp increase in ketones.To minimize this, you should drink more clean water.
- Ketoacidosis- when, due to the large number of ketones, the body oxidizes.
It will take time for the body to adapt to a new food system.In the initial stage, lethargy, bowel problems and decreased attention are possible.Also, when the body enters a state of ketosis, the weight decreases significantly in the first week: excess water and fat are lost.Starting in the second week, you will continue to lose weight, but not as fast.
Diabetics, pregnant women and people with weakened immune systems should be careful with the keto diet.Also, fans of active sports should not be deceived by the keto diet - you may not be able to calculate your strength and you will not be able to train.
The Keto Diet: The Main Foods
The basis of the ketogenic diet per day:
- 75% - fat,
- 20% - protein,
- 5% no more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit your tastes and preferences.
What you can eat on a keto diet:
- The oils(coconut, olive, ghee, butter, avocado oil).
- meaty(poultry, pork, beef, ham, liver and offal).Can be eaten with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, narrow salmon, caviar, shrimp, mussels, squid, cod liver).The fattier the fish, the better.
- egg(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greenscan be eaten in unlimited quantities.Exclude potatoes, beets and carrots, dose onions and garlic.
- Sugar-free fruits, berries and citrus fruits.
- Avocado, coconut.
- The mushroom
- Coconut or almondsunsweetened milk
- 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, soy, legumes, sweets and flour are prohibited!
Keto diet: menu for the week (options)
Breakfast:
- Pork with herbs and egg whites
- Eggs with avocado and salmon
- Omelet with mushrooms and vegetables
- Scrambled eggs with cheese and tomatoes
- Cottage cheese with nuts, seeds and berries
- Bacon, Spinach and Cheese Egg Casserole
- Pancakes with almond flour and coconut milk
Lunch:
- Steamed broccoli and 200g of any meat
- Casserole made with ground pork, cheese and eggs
- Cauliflower Mash and Chicken Pancakes
- Stuffed mushrooms (peppers) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond flour or flax seeds, and psyllium) + you can fill it with any meat, liver, with the addition of cream and cheese.
- Beef steak with vegetables
Dinner:
- Cheesecakes with coconut and walnuts
- Chicken wings with mushrooms cooked in coconut cream (or any other)
- Steamed salmon (salmon, pink salmon, trout), green beans and broccoli
- Zucchini stewed with peppers and turkey urchin
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with beef, pepper and cheese, fried in vegetable oil.
The keto diet is a good way to lose extra pounds and improve your body's health.But for a long-term eating pattern, choose a balanced diet with proteins, fats and carbohydrates.Then you will always be in shape and in a good mood!