What is the keto diet, how does it affect weight loss and wellness, and what foods can you eat?
Thousands of people around the world eat fatty, high-calorie foods and literally melt before our eyes.The keto diet is at the forefront of global weight loss.A new way of eating in which you can eat only proteins and fats, excluding all foods high in 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 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 a high fat content and a 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 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 converts into glucose, which in turn gives energy to the body.It turned out that if you limit the body to carbohydrates and glucose, the liver begins to convert fats into ketone bodies.They enter the brain and become a complete source of energy instead of glucose.The fewer carbs you eat, the more ketones your body will produce.
Ketones have many benefits over regular glucose.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 energized and full on the keto diet.This makes it possible to combine the keto diet with intermittent fasting, as there is no feeling of hunger and you can get by with two meals.Besides, 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 to.
The process of breaking down fats and converting them into ketones is called ketosis.According to nutritionists, this has many benefits.It helps reduce insulin, eliminate liver fat, improve cognitive performance and mood, lower blood pressure, increase energy, and reduce inflammation.And above all, belly fat disappears and the skin becomes lighter!You become healthier, more beautiful and slimmer.
Keto diet: possible complications and disadvantages
- Constipation.Therefore, you definitely need to eat plenty of greens and vegetables.
- Possible kidney stonescaused by oxalates (salts and esters of oxalic acid).Therefore, you should eat spinach with caution.Better to drink more water with lemon.
- Insomnia and irritabilityfrom a lack of macronutrients.
- Rashdue to a lack of vitamin B2.
- Acetone smellfrom 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.At the initial stage, lethargy, intestinal problems and decreased attention are possible.Also, when the body enters a state of ketosis, weight decreases significantly from the first week: excess water and fat are lost.From the second week onwards, 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.In addition, active sports enthusiasts 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: Key Foods
The basis of the ketogenic diet per day:
- 75% - fats,
- 20% - proteins,
- 5% no more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes tailored to your tastes and preferences.
What can you eat on a keto diet:
- Oils(coconut, olive, ghee, butter, avocado oil).
- Meat(poultry, pork, beef, bacon, liver and offal).Can be consumed with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, chum salmon, caviar, shrimp, mussels, squid, cod liver).The fattier the fish, the better.
- Eggs(chicken and quails).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and the greenscan 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 almondmilk without sugar
- Full-fat dairy products(sour cream, cheeses, cream, cottage cheese).Milk - rarely, can be added to coffee.
- Flour(coconut, almond, flax seeds).
- 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 bars without sugar or glucose.
All grains, 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 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 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 or flax flour and psyllium) + you can fill the quiche with any meat, liver, with the addition of cream and cheese.
- Beef chop with vegetables
Dinner :
- Coconut Walnut Cheesecakes
- Chicken wings with mushroom compote and coconut cream (or other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Zucchini compote with peppers and turkey hedgehogs
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with ground beef, 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 diet, choose a diet balanced in proteins, fats and carbohydrates.Then you will always be in good shape and in a good mood!