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 in which you can only eat proteins and fats, excluding all carbohydrates.
It seems 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 the opposite: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, Keto diet (a. 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 weight loss diet, which has gained massive popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why, if we have no power, do we want chocolate?Because chocolate is a carbohydrate that is converted into glucose, which gives the body energy.It turned out that if you limit the body of carbohydrates and glucose, the liver begins to convert fat into ketone bodies.They go to the brain and become a complete source of energy instead of glucose.The less carbohydrates you eat, the more ketones your body will produce.
Ketones have many advantages over normal glucose fuel.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 energetic and full on the keto diet.This helps to combine the keto diet with intermittent fasting, because there is no feeling of hunger and you can go through 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 above all, belly fat goes away and the skin clears up!You are healthier, prettier and thinner.
Keto diet: possible 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 must eat spinach with caution.Better drink more water with lemon.
- Insomnia and irritabilityfrom a lack of macronutrients.
- Rashdue to a lack of vitamin B2.
- Smell of acetoneof 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 nutritional system.At the first stage, lethargy, intestinal problems and reduced attention are possible.Even if the body enters a state of ketosis, the weight drops significantly in the first week: excess water and fat are lost.From the second week, you will continue to lose weight, but not as fast.
Diabetics, pregnant women and people with weakened immune systems must be careful with the keto diet.Even fans of active sports should not get carried away with the keto diet - you can't calculate your strength and you can't train.
Keto Diet: Key Foods
The basis of the ketogenic diet diet per day:
- 75% - fats,
- 20% - proteins,
- 5% not more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit your taste and preferences.
What can you eat on a keto diet:
- oils(coconut, olive oil, 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 fatter the fish, the better.
- Eggs(chicken and quail).
- Green vegetables(Broccoli, Cauliflower, Zucchini, Zucchini, Green Beans)and greencan be eaten in unlimited quantities.Excludes potatoes, beets and carrots, dose of onion 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, 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 tea, coffee.
- Protein shakesand bars without sugar and glucose.
All cereals, soy, legumes, sweets and flour are prohibited!
Keto diet: menu for the week (options)
Breakfast:
- Lard with herbs and eggs
- Eggs with avocado and salmon
- Omelet with mushrooms and vegetables
- Eggs with cheese and tomatoes
- Cottage cheese with nuts, seeds and berries
- Casserole with bacon, spinach and cheese
- Almond flour and coconut milk pancakes
Lunch:
- Steam broccoli and 200 g of each meat
- Casserole made with pork, cheese and eggs
- Cauliflower puree and chicken fries
- Stuffed mushrooms (peppers) with sweet cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or linseed flour, and psyllium) + You can fill the quiche with any meat, liver, with the addition of cream and cheese.
- Beef with vegetables
Dinner:
- Cheesecake with coconut and nuts
- Chicken wings with stewed mushrooms and coconut cream (or any other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Grilled Zucchini with Paprika and Turkey Hedgehog
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini noodles with beef, pepper and cheese, fried in vegetable oil.
The keto diet is a good way to lose extra pounds and improve your body health.But for a long-term nutritional pattern, choose a balanced diet of proteins, fats and carbohydrates.Then you will always be in shape and in a good mood!