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 high-fat, 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 protein and fat, excluding all carbohydrate foods.
It seems impossible for active modern people to live without carbohydrates, because glucose from grains, fruits and sweets 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 cause seizures, but ketones do 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 is converted into glucose, which in turn gives energy to the body.It turns 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 both fats and carbohydrates, which is why you feel energized and full on the keto diet.It helps to combine the keto diet with intermittent fasting, because you don't feel hungry and you can survive on two meals.This way, on 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 to.
The process of breaking down fat and converting it to ketones is called ketosis.According to nutritionists, it has many advantages.It helps lower insulin, remove liver fat, improve cognitive performance and mood, lower blood pressure, increase energy, and reduce inflammation.And most importantly, belly fat disappears and the skin becomes clean!You become healthier, prettier and thinner.
Keto diet: possible complications and disadvantages
- constipation.Therefore, you should definitely eat a lot of greens and vegetables.
- Possible gallstonescaused by oxalates (salts and esters of oxalic acid.).Therefore, you need to eat spinach with caution.It is better to drink more water with lemon.
- Insomnia and irritabilityfrom macronutrient deficiency.
- Rashdue to lack of vitamin B2.
- The smell of acetonefrom the body, urine and mouth due to the sudden increase in ketones.To minimize this, you need to drink more clean water.
- Ketoacidosis- when, due to a large amount of ketones, the body is oxidized.
It will take time for the body to adapt to the new nutritional system.In the early stages, lethargy, bowel problems and decreased attention are possible.Also, when the body enters a state of ketosis, the body weight decreases dramatically in the first week: excess water and fat are lost.Starting from the second week, you will continue to lose weight, but not so quickly.
Diabetics, pregnant women and people with weakened immune systems should be careful with the keto diet.Also, active sports fans should not get carried away with the keto diet - you may not be able to calculate your strength and will not be able to train.
Keto Diet: Main Foods
Basics of the daily ketogenic diet diet:
- 75% - fat,
- 20% - protein,
- 5% not more than 25 grams) - carbohydrates.
You can mix any of the products listed and create a dish that suits your taste and preferences.
What you can eat during the keto diet:
- Oil(coconut, olive, ghee, butter, avocado oil).
- meat(chicken, pork, beef, bacon, liver and offal).Can be eaten with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, chum salmon, caviar, shrimp, clams, squid, cod liver).The fatter the fish, the better.
- Eggs(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and vegetablescan be eaten in unlimited quantities.Exclude potatoes, beets and carrots, onions and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- mushrooms
- Coconut or almondsunsweetened milk
- Full fat dairy products(sour cream, cheese, 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 tea, coffee.
- Protein shakesand sugar and glucose-free bars.
All grains, soybeans, legumes, sweets and flour are prohibited!
Keto diet: menu for the week (optional)
Breakfast:
- Pork fat 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
- Egg casserole with bacon, spinach and cheese
- Almond flour and coconut milk pancakes
Lunch:
- Steamed broccoli and 200 g of any meat
- Casserole is made with minced pork, cheese and eggs
- Cauliflower puree and fried chicken
- Stuffed mushrooms (peppers) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or flaxseed flour, and psyllium) + you can fill the quiche with any meat, liver, with the addition of cream and cheese.
- Cut beef with vegetables
dinner:
- Cheesecake with coconut and nuts
- Chicken wings with stewed mushrooms in coconut cream (or other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Zucchini boiled with pepper and turkey porcupine
- 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 great way to lose extra pounds and improve your body's health.But for a long-term eating pattern, choose a balanced diet of protein, fat and carbohydrates.Then you will always be in good shape and in a good mood!