When people hear the word "diet," they think of counting calories.But on the ketogenic diet, also known as keto, you don’t have to waste time on this activity.Keto is a special high-fat, low-carb diet that puts the body into a state of ketosis, which means it uses stored fat deposits for energy.
During ketosis (i.e. 2-3 weeks), you can only eat 20-50 grams of carbohydrates per day, but your body should absorb 60% to 80% of your calories from fat.Research shows this low-carb diet is effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne and epilepsy.It's also useful against some forms of cancer and Alzheimer's disease.
Advantages and Disadvantages of the Ketogenic Diet
The main advantage of the ketogenic diet is that it can actually help you lose weight, lower your levels of bad cholesterol, and increase your levels of healthy cholesterol.Appetite typically decreases as the body uses its own fat reserves for energy (a process that may have been built into humans during evolution to help them survive in times of famine).Additionally, fats are digested much more slowly than carbohydrates and can prolong the feeling of fullness between meals.
However, like any other diet, keto has its drawbacks.Afterward, you may notice side effects: bad breath, headache, nausea, and fatigue.Symptoms during the first few days of ketosis are often similar to those at the beginning of the disease.Due to the sharp drop in blood sugar levels, a loss of energy and feelings of fatigue can occur but disappear after 24-48 hours.
During ketosis, you may experience bloating or constipation, and urination may also increase during ketosis.Since following a ketogenic diet requires you to eat only certain foods, you run the risk of nutrient deficiencies that can lead to brittle hair and nails.
Many patients believe that they easily regain the weight they have lost after completing a course of dietary nutrition.This can be avoided by avoiding carbohydrates and trying to eat low-carb foods.
What foods can be eaten on a ketogenic diet?
The ketogenic diet can help you lose weight, control blood sugar, and resolve health issues.As you already understand, by choosing it you will have to eat only fatty foods.But no, we’re not talking about burgers and onion rings – you’re just looking for healthy fats!Where can I get them?You may not believe it, but with keto you can eat delicious, satisfying and varied foods, and the low-carb foods you eat over the next 2-3 weeks (usually, ketosis starts on day 7 of the diet) are easily available in the supermarket.To get the most benefits and reduce the side effects of dietary restrictions, eat the following 15 foods regularly.
fish and seafood
Perhaps the best sources of vitamins, minerals and omega-3s are fish and seafood.At the same time, many seafoods contain negligible or no carbohydrates (such as 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, eating fish regularly can reduce the risk of various diseases and improve mental health, so try to eat it at least twice a week.
low carb vegetables
Vegetables are nutritious and versatile foods, so choose non-starchy ones.On average, a serving of nonstarchy 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 varieties of cheese, and luckily, they are all low-carb and high-fat, making them perfect for the ketogenic diet.Cheese is rich in protein, calcium and healthy fatty acids.Additionally, eating cheese regularly can help reduce muscle loss in older adults.
avocado
One serving of avocado contains 2 grams of net carbs, plenty of fiber, and several nutrients, including potassium.Additionally, avocados help support heart function, lower cholesterol levels and affect triglycerides in the body.By mixing it with spices, you can get an excellent seasoning for vegetable and fish dishes.
meat and poultry
Meat and poultry are considered staples on the ketogenic diet.They contain no carbohydrates but are rich in vitamins such as B vitamins and minerals such as potassium, selenium and zinc.Meat and poultry are also excellent sources of high-quality protein, which numerous studies show helps maintain muscle mass during low-carb diets.
egg
Eggs are one of the healthiest and most versatile foods on the planet.One large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making eggs an ideal food for those on keto.Additionally, eating eggs affects the production of hormones that prolong the feeling of fullness and maintain blood sugar levels, resulting in a significant reduction in the total caloric content of the food eaten throughout the day.
By the way, it's important to note that you need to eat the whole egg, not just the white, as 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 (MCT).Unlike long-chain fats, MCTs are absorbed directly by the liver and then converted into ketones or become a source of rapid energy gain.
Additionally, coconut oil increases metabolic rate, promotes weight loss, and eliminates belly fat deposits.What's important is that it's of high quality - cheap products contain lots of fragrances and additives.
Plain Greek yogurt and cream cheese
Regular Greek yogurt and cottage cheese are healthy, high-protein foods.Although they do contain some carbohydrates, they can still be included in a ketogenic diet.150 grams of plain Greek yogurt contains 5 grams of carbohydrates and 11 grams of protein.Equal amounts of cottage cheese provide 5 grams of carbohydrates and 18 grams of protein.By the way, research shows that yogurt and cottage cheese help reduce appetite and promote a feeling of fullness quickly.
olive oil
Olive oil is rich in oleic acid, a monounsaturated fat, which has been found to reduce risk factors for heart disease, and is rich in phenolic antioxidants.These compounds may also protect the heart, reduce inflammation in the body and improve artery function.Olive oil is ideal for salad dressings, mayonnaise and as an addition to cooked meals.
Nuts and seeds
Regular nut consumption may reduce the risk of heart disease, certain cancers, depression, and other chronic diseases.Additionally, nuts and seeds contain a lot of fiber.But the carbohydrate content varies.The least abundant of these are pecans and Brazil nuts - just 1 g per serving (30 g), walnuts and macadamia nuts - 2 g, almonds and sesame seeds - 3 g, pumpkin seeds - 4 g, pistachios - 5 g, and cashews - 8 g.
berry
Most fruits are too high in carbohydrates, so they must be avoided during the ketogenic diet.Another thing is berries.They are rich in nutrients and can reduce the risk of many diseases.Berries provide 5-12 grams of net carbs per 100 grams.For example, blackberries contain only 5 grams, blueberries contain 12 grams, and raspberries and strawberries contain 6 grams.
butter and cream
Butter and cream are low-carb foods.Studies show that, contrary to popular belief, they have neutral or beneficial effects on the heart when consumed in moderation.
olives
One serving of olives (about 28 grams) contains 2 grams of carbohydrates, 1 gram of which is fiber.They are rich in oleuropein, a heart-protective antioxidant.Eating olives can help prevent bone loss and lower blood pressure.
Unsweetened coffee and tea
Unsweetened coffee and tea contain no carbohydrates.Thanks to caffeine, they speed up metabolism and improve physical performance, alertness and mood.They may also reduce the risk of diabetes.Avoid coffee and tea bags from the "3-in-1" range - manufacturers often add powdered milk and high-carb flavourings.
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.The amount of cocoa is about the same as that of blueberries and acai berries.But dark chocolate contains flavanols—bioactive substances that may reduce the risk of heart disease.30 grams of unsweetened chocolate contains only 3 grams of net carbs, while sweetened chocolate contains 10 grams.
