When people hear the word “diet,” they think of counting calories.But with a ketogenic diet (or keto, as it is also called), you won't have to waste time on this activity.Keto is a special high-fat, low-carb diet that puts the body in a state of ketosis, which means it uses stored fat deposits as an energy source.
During the keto diet (i.e. 2-3 weeks), you can only consume 20-50g of carbohydrates per day, but the body should receive 60-80% of all calories from fat.Studies have shown that this low-carb diet is effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne and epilepsy.It is also useful for certain forms of cancer and Alzheimer's disease.
Pros and cons of the ketogenic diet
The main benefit of the ketogenic diet is that it actually helps in weight loss, reduces bad cholesterol levels and increases the amount of healthy cholesterol.When the body uses its own fat stores for energy, appetite often decreases (this process may have been incorporated into humans during evolution to help them survive times of famine).Additionally, fats are digested much more slowly than carbohydrates and prolong the feeling of fullness between meals.
But like any other diet, keto has its downsides.After this, you may notice side effects: bad breath, headaches, nausea and fatigue.The symptoms that appear during the first days of keto often resemble the condition at the beginning of the disease.Loss of energy and a feeling of fatigue appear due to a sharp drop in blood sugar levels, but after 24 to 48 hours there is no trace of this.
While on keto, you may experience bloating or constipation, and urination may also increase during ketosis.Since following a ketogenic diet requires eating only certain food groups, you run the risk of developing nutritional deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after following a diet, they easily regain lost pounds.This can be avoided by avoiding carbs and trying to eat low-carb foods.
What Foods Can You Eat on Keto?
The ketogenic diet helps you lose weight, control your blood sugar, and resolve health issues.As you already understood, choosing it, you will have to eat exclusively fatty foods.But no, we're not talking about burgers and breaded onion rings: you're just looking for healthy fats!Where can I get them?You won't believe it, but with keto you can eat tasty, satisfying and varied, while low-carb foods that you will eat for the next 2-3 weeks (as a rule, ketosis begins on the 7th day of the diet) are easy to find in supermarkets.To get the most benefits and reduce the side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Fish and seafood are perhaps the best sources of vitamins, minerals and omega-3s.At the same time, many seafood contain either a negligible amount or none at all (e.g. shrimp).If we talk about the most popular products, 100 g of mussels contains 5 g of carbohydrates, octopus and oysters - 4 g each, squid - 3 g.By the way, frequent consumption of fish reduces the risk of developing various diseases and improves mental health, so try to eat it at least twice a week.
Low-carb vegetables
Vegetables are nutritious and versatile foods, the main thing is to choose those that do not contain starch.On average, a serving of non-starchy vegetables contains 1 to 8 grams of carbohydrates.Therefore, you can safely include zucchini, cabbage, celery and cherry tomatoes in your diet.
Cheese
There are hundreds of types of cheese and luckily they are all low in carbs and high in fat, making them very suitable for a ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.Additionally, eating cheese regularly can help reduce the muscle loss that older adults experience.
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A serving of avocado contains 2 grams of net carbs, plenty of fiber, and a variety of nutrients, including potassium.Additionally, avocado helps support heart function, lowers cholesterol levels and affects triglycerides in the body.By mixing it with spices, you can get an excellent dressing for vegetable and fish dishes.
Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.They contain no carbohydrates and are rich in vitamins like vitamin B and minerals like potassium, selenium and zinc.Meat and poultry are also an excellent source of high-quality protein, which many studies show helps maintain muscle mass on a low-carb diet.
Eggs
Eggs are one of the healthiest and most versatile foods on our planet.A large egg contains less than 1 gram of carbohydrates and around 6 grams of protein, making eggs an ideal food for people on keto.In addition, egg consumption affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, which leads to a noticeable reduction in the total calorie content of foods consumed during a day.
By the way, it's important to note that you should eat the whole egg, not just the white: the yolk contains most of the nutrients, including the antioxidants lutein and zeaxanthin, which help maintain eye health.
Coconut oil
Coconut oil contains medium-chain triglycerides (MCTs).Unlike long-chain fats, MCTs are absorbed directly by the liver, subsequently transforming into ketones or becoming a source for quickly obtaining the necessary energy.
Additionally, coconut oil increases metabolic rate, promotes weight loss and eliminates abdominal fat deposits.It is important that it is of high quality - cheap products contain many fragrances and additives.
Plain Greek yogurt and cream cheese
Regular Greek yogurt and cottage cheese are healthy, protein-rich foods.And although they contain some carbohydrates, they can still be included in your diet on a ketogenic diet.150g of plain Greek yogurt contains 5g of carbohydrates and 11g of protein.The same amount of cottage cheese provides 5 g of carbohydrates and 18 g of protein.In fact, studies have shown that yogurt and cottage cheese help reduce appetite and promote a quick feeling of fullness.
Olive oil
Olive oil is rich in oleic acid, a monounsaturated fat that reduces risk factors for heart disease, as well as antioxidants called phenols.These compounds further protect the heart, reduce inflammation in the body, and improve arterial function.Olive oil is great for salad dressings, mayonnaise and added to cooked foods.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, certain types of cancer, depression and other chronic diseases.Additionally, nuts and seeds contain a high amount of fiber.But the amount of carbohydrates they contain varies.The least of them is found in pecans and Brazil nuts - only 1 g per serving (30 g), in walnuts and macadamia nuts - 2 g, in almonds and sesame seeds - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g, and in cashew nuts - 8.
Berries
Most fruits are too high in carbs, so you'll need to avoid them while on the ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing a wide variety of diseases.A 100g serving of berries provides 5-12g of net carbs.For example, in blackberries there are only 5 g, in blueberries - 12 g, in raspberries and strawberries - 6 g each.
Butter and cream
Butter and cream are low-carb foods.Research has shown that, contrary to popular belief, they have neutral or beneficial effects on the heart when consumed in moderation.
Olives
A serving of olives (about 28 g) contains 2 g of carbohydrates, including 1 g of fiber.They are rich in oleuropein, an antioxidant that protects the heart.Eating olives helps prevent bone loss and lower blood pressure.
Unsweetened coffee and tea
Unsweetened coffee and tea contain no carbohydrates.Thanks to caffeine, they can speed up metabolism, improve physical performance, alertness and mood.They may also reduce the risk of developing diabetes.Avoid coffee from the “3 in 1” series and tea bags: as a rule, manufacturers add milk powder and flavorings rich in carbohydrates.
Dark chocolate and cocoa powder
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and wash it down with cocoa.This is because these foods are excellent sources of antioxidants.Cacao contains about the same amount as blueberries and acai berries.But dark chocolate contains flavanols, biologically active substances that reduce the risk of heart disease.30g of unsweetened chocolate contains only 3g of net carbs, while sweetened chocolate contains 10g.
