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, where you can eat only proteins and fats, excluding all carbohydrate foods.
It seems impossible for a modern, active person 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 (English Ketogenic diet) is a low-carbohydrate diet with a 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 diet for weight loss, which has gained immense 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 energy to the body.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 simple glucose fuel.They oxygenate the body, increase energy and support the brain and heart.Ketones combine the properties of both fat and carbohydrates, which is why you feel energized 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 go with two meals.By the 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.
The process of breaking down fats and turning them into ketones is called ketosis.According to nutritionists, it has many advantages.It helps lower insulin, remove fat in the liver, improve cognition and mood, lower blood pressure, increase energy, and reduce inflammation.And most importantly, belly fat disappears and the skin clears up!You become healthier, more beautiful and leaner.
Keto diet: possible complications and disadvantages
- constipationThat's why you should definitely eat a lot of greens and vegetables.
- Possible kidney stonescaused by oxalates (salts and esters of oxalic acid.).This is why you should eat spinach with caution.Better drink more water with lemon.
- Insomnia and irritabilityfrom the lack of macronutrients.
- rashdue to lack of vitamin B2.
- The smell of acetonefrom the body, urine and mouth due to a sharp increase in ketones.To minimize this, you need to drink more clean water.
- Ketoacidosis- when due to a large number of ketones the body is oxidized.
It will take time for the body to adapt to a new food system.In the initial stage, lethargy, intestinal problems and reduced attention are possible.In addition, when the body enters a state of ketosis, weight decreases sharply 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.In addition, lovers of active sports should not get carried away with the keto diet - you may not be able to calculate your strength and you will not be able to train.
Keto Diet: Key Foods
The basis of the ketogenic diet 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 oil, ghee, butter, avocado oil).
- meat(poultry, pork, beef, bacon, liver and offal).It can be eaten with the skin and fat.
- Fish and seafood(salmon, trout, pink salmon, salmon, roe, shrimp, clams, squid, cod liver).The oilier the fish, the better.
- eggs(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greenerycan be consumed in unlimited quantities.Exclude the potatoes, beets and carrots, dose the onion and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- mushrooms
- Coconut or almondmilk without sugar
- Full fat dairy products(sour cream, cheese, cream, cottage cheese).Milk - rarely, can be added to coffee.
- flour(coconut, almond, linseed).
- 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 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 200g of any meat
- Casserole of minced pork, cheese and eggs
- Cauliflower puree and fried chicken
- Stuffed mushrooms (peppers) with cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or flax flour and psyllium) + you can fill the quiche with any meat, liver, with the addition of cream and cheese.
- Beef cutlet with vegetables
Dinner:
- Coconut and Nut Cheesecakes
- Chicken wings with steamed mushrooms in coconut cream (or other)
- Steamed salmon (salmon, pink salmon, trout), green beans and broccoli
- Steamed zucchini with peppers and turkey hedgehogs
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with beef mince, black pepper and cheese, fried in 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 of proteins, fats and carbohydrates.Then you will always be in shape and in a good mood!