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, 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 foods containing 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 provides fuel to 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 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 caused seizures, but ketones did not.And in the 1970s, Robert Atkins developed the ketogenic diet for weight loss, which has gained enormous popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why, when we don't have the strength, do we want chocolate?Because chocolate is a carbohydrate that is converted into glucose, which in turn provides energy to the body.It turned out that if you limit the body to carbohydrates and glucose, the liver begins to convert fat into ketone bodies.They enter the brain and become a complete source of energy in place of glucose.The less carbohydrates you eat, the more ketones your body will produce.
Ketones have many advantages over regular 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 energetic and full on the keto diet.This 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 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 into ketones is called ketosis.According to nutritionists it has many advantages.It helps reduce insulin, remove fat from the liver, improve cognitive performance and mood, lower blood pressure, increase energy and reduce inflammation.And most importantly, belly fat disappears and skin clears up!You become healthier, more beautiful and slimmer.
Keto diet: possible complications and disadvantages
- Constipation.Therefore, you definitely need to eat a lot of greens and greens.
- Possible kidney stonescaused by oxalates (salts and esters of oxalic acid.).Therefore, you need to eat spinach with caution.Better to drink more water with lemon.
- Insomnia and irritabilityfrom a macronutrient deficiency.
- Rashdue to vitamin B2 deficiency.
- 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 oxidizes.
It will take time for the body to adapt to a new nutritional system.In the initial phase, lethargy, intestinal problems and decreased alertness are possible.Furthermore, when the body enters a state of ketosis, weight drops dramatically in the first week: excess water and fat are lost.Starting from the second week you will continue to lose weight, but not as quickly.
Diabetics, pregnant women and people with weakened immune systems should pay attention to the keto diet.Also, active sports enthusiasts 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 per day:
- 75% - fat,
- 20% - proteins,
- 5% no more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes suited to your tastes 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).It can be eaten with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, salmon, caviar, prawns, mussels, squid, cod liver).The fattier the fish, the better.
- Egg(chicken and quail).
- Green vegetables(cauliflower, broccoli, courgettes, courgettes, green beans)and greencan be consumed in unlimited quantities.Exclude potatoes, beets and carrots, measure out onions and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondsugar-free milk
- Whole dairy products(sour cream, cheeses, cream, cottage cheese).Milk: can rarely be added to coffee.
- Flour(coconut, almond, linseed).
- Spices and salt, balsamic sauce.
- Nuts and peanut buttersugar-free (30-50 g per day, no more).
- Seeds (chia, flax, sesame, pumpkin) and sprouts- beneficial phytonutrients.
- Herbal teas, coffee.
- Protein shakesand sugar and glucose free bars.
All cereals, soy, legumes, sweets and flours are prohibited!
Keto diet: menu of the week (options)
Breakfast:
- Lard with herbs and egg whites
- Eggs with avocado and salmon
- Omelette with mushrooms and vegetables
- Scrambled eggs with cheese and cherry tomatoes
- Cottage cheese with nuts, seeds and berries
- Egg casserole with bacon, spinach and cheese
- Pancakes with almond flour and coconut milk
Lunch:
- Steamed broccoli and 200 g of any meat
- Casserole made with ground pork, cheese and eggs
- Cauliflower puree and chicken fritters
- Stuffed mushrooms (peppers) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond flour or flaxseed flour and psyllium) + you can fill the quiche with any meat, liver, with the addition of cream and cheese.
- Sliced beef with vegetables
Dinner:
- Coconut and walnut cheesecake
- Chicken wings with mushrooms stewed in coconut cream (or other)
- Steamed salmon (salmon, pink salmon, trout), green beans and broccoli
- Stewed courgettes with peppers and turkey curls
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with minced meat, pepper and cheese, fried in vegetable oil.
The keto diet is a good way to lose extra pounds and improve the health of your body.But for a long-term eating pattern, choose a balanced diet of proteins, fats and carbohydrates.Then you will always be fit and in a good mood!