What is a 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 only eat protein and fat, excluding all carbohydrates.
It seems that it is impossible for the modern, active person to live without carbohydrates, because it is glucose from grains, fruits and sweets that gives the body fuel.But the keto diet has proven the opposite: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, ketogenic 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 a ketogenic diet that has gained immense popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why, when we have no power, 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 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 fewer carbs you eat, the more ketones your body produces.
Ketones have many advantages over standard 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 a keto diet.This helps to combine the keto diet with intermittent fasting, where 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 turning it into ketones is called ketosis.According to nutritionists, it has many benefits.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 clears up!You will be healthier, more beautiful and slimmer.
Keto diet: potential complications and disadvantages
- Constipation.Therefore, you definitely need to eat a lot of greens and vegetables.
- 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 irritabilitydue to lack of nutrients.
- Rashdue to lack of vitamin B2.
- Smell of acetonefrom the body, urine and mouth due to a large increase in ketones.To minimize this, you need to drink more pure water.
- Ketoacidosis- when the body oxidizes due to a large number of ketones.
It will take time for the body to adapt to a new nutritional system.In the initial stage, lethargy, bowel problems and reduced attention are possible.Also, when the body enters a state of ketosis, weight decreases significantly during the first week: excess water and fat are lost.From the second week onwards, you will continue to lose weight, but not as fast.
Diabetics, pregnant women and people with weakened immune systems need to be careful with the keto diet.Also, fans of active sports should not get carried away with the keto diet - you will not be able to calculate your strength and will not be able to train.
Keto Diet: Key Diet
Basics of a ketogenic diet per day:
- 75% - fat,
- 20% - protein,
- 5% not more than 25 grams) - carbohydrates.
You can mix any product on the list and create dishes that suit your taste 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 eaten with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, chum salmon, caviar, shrimps, mussels, squid, cod liver).The oilier the fish, the better.
- Eggs(chicken and chicken).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greencan be eaten in unlimited quantities.Exclude potatoes, beets and carrots, limit onions and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondsmilk without sugar
- Full fat dairy products(sour cream, cheeses, cream, cottage cheese).Milk - rarely, can be added to coffee.
- Wheat(coconut, almonds, flaxseed).
- 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 plant nutrients.
- Herbal tea, coffee.
- Protein shakesand bars without sugar and glucose.
All grains, soybeans, legumes, sweets and wheat are prohibited!
Keto diet: menu for the week (options)
Breakfast:
- Pork fat 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
- A stew of minced pork, cheese and eggs
- Cauliflower puree and chicken bread
- Stuffed mushrooms (peppers) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or linseed flour and psyllium) + you can fill the pie with any meat, liver, by adding cream and cheese.
- Beef with vegetables
Dinner:
- Cheesecakes with coconut and nuts
- Chicken wings with cooked mushrooms in coconut cream (or something else)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Boiled zucchini with peppers and turkey hedgehogs
- Egg, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with ground beef, pepper and cheese, fried in vegetable oil.
Keto diet is a good way to lose extra pounds and improve your body health.But for a long-term eating pattern, choose a healthy diet that includes protein, fat, and carbohydrates.Then you are always in shape and in a good mood!