When people hear the word “diet,” they think about counting calories.But on a ketogenic diet (or ketogenic, as it is also called), you won't need to waste time on this activity.Keto is a special high-fat, low-carb diet that puts the body in a state of ketosis, meaning it uses stored fat deposits for energy.
During keto (i.e. 2 to 3 weeks), you can only consume 20 to 50 g of carbohydrates per day, but the body should receive 60 to 80% of all calories from fat.Studies have shown this low-carb diet to be effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne, and epilepsy.It is also useful for some forms of cancer and Alzheimer's.
Pros and cons of the ketogenic diet
The main advantage of the ketogenic diet is that it really helps you lose weight, reduces the level of bad cholesterol and increases the amount of healthy cholesterol.When the body uses its own fat reserves for energy, appetite often decreases (this process may have been incorporated into humans during evolution to help them survive in times of famine).Furthermore, fats are digested much more slowly than carbohydrates and prolong the feeling of satiety between meals.
But as with any other diet, keto has its drawbacks.After this, you may notice side effects: bad breath, headaches, nausea and fatigue.Symptoms that occur in the first few days of ketosis often resemble those at the beginning of the disease.Loss of energy and a feeling of tiredness appear due to a sharp decrease in blood sugar levels, but after 24-48 hours there is no trace of them.
During ketosis, you may experience bloating or constipation, and urination may also increase during ketosis.Because following a ketogenic diet requires you to eat only certain food groups, you run the risk of developing nutritional deficiencies that can make your hair and nails brittle.
Many patients believe that after completing a course of dietary nutrition, they easily regain lost pounds.This can be avoided by avoiding carbohydrates and trying to eat low-carb foods.
What foods can you eat on keto?
The ketogenic diet helps you lose weight, control blood sugar, and resolve health problems.As you already understood, when 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 the low-carb foods that you will consume in the next 2-3 weeks (as a rule, ketosis begins on the 7th day of the diet) are easy to get in supermarkets.To get the most benefits and reduce side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Perhaps fish and seafood are the best sources of vitamins, minerals and omega-3s.At the same time, many seafood contain a negligible amount of carbohydrates or none at all (for example, in 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.In fact, 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.
Avocado
One serving of avocado contains 2 grams of net carbs, lots 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 get an excellent sauce for vegetable and fish dishes.
Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.They do not contain carbohydrates and are rich in vitamins such as vitamin B and minerals such as potassium, selenium and zinc.Meat and poultry are also an excellent source of high-quality protein, which numerous studies show helps maintain muscle mass during a low-carb diet.
Eggs
Eggs are one of the healthiest and most versatile foods on our planet.One large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making eggs an ideal food for people on keto.Additionally, eating eggs affects the production of hormones that prolong feelings of satiety and maintain blood sugar levels, resulting in a noticeable reduction in the total calorie content of foods consumed during the day.
In fact, it is important to emphasize that you need to 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 to quickly obtain 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 a lot of 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 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.By the way, studies have shown that yogurt and cottage cheese help reduce appetite and promote a quick feeling of satiety.
Oil
Olive oil is rich in oleic acid, a monounsaturated fat that reduces risk factors for heart disease, as well as being rich in antioxidants known as phenols.These compounds additionally protect the heart, reduce inflammation in the body and improve arterial function.Olive oil is ideal for salad dressings, mayonnaise and added to cooked foods.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, some types of cancer, depression and other chronic diseases.Additionally, nuts and seeds contain a large amount of fiber.But the amount of carbohydrates in them varies.The smallest amount of them is in walnuts and Brazil nuts - only 1 g per serving (30 g), in walnuts and macadamias - 2 g, in almonds and sesame seeds - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g and in cashews - 8.
Berries
Most fruits are very high in carbohydrates, so you will have to avoid them while on the ketogenic diet.Another thing is red fruits.They are rich in nutrients that can reduce the risk of developing a wide variety of diseases.A 100g serving of berries provides 5 to 12g of net carbohydrates.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 heart-healthy effects when consumed in moderation.
Olives
A serving of olives (about 28 g) contains 2 g of carbohydrates, of which 1 g is 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 do not contain carbohydrates.Due to caffeine, they can accelerate metabolism, improve physical performance, alertness and mood.They may also reduce your risk of developing diabetes.Avoid coffee from the “3 in 1” series and tea bags - as a rule, manufacturers add milk powder and flavorings with a high carbohydrate content.
Dark chocolate and cocoa powder
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and accompany it with cocoa.This is because these foods are excellent sources of antioxidants.Cocoa contains approximately the same amount as blueberries and acai.But dark chocolate contains flavanols - biologically active substances that reduce the risk of heart disease.30 g of unsweetened chocolate contains just 3 g of net carbs, while sugar-sweetened chocolate contains 10 g.
