What is the ketogenic diet, how does it affect weight loss and health, and what foods can you eat?
Thousands of people around the world eat high-fat and high-calorie foods that melt before our eyes.At the forefront of global weight loss is the ketogenic diet.A novel way of eating where you eat only protein and fat and exclude all carbohydrate foods.
For an active modern person, living without carbohydrates may seem impossible, as glucose in cereals, fruits, and sweets provides fuel for the body.But it turns out that the ketogenic diet does just the opposite: You get energy from fat while still losing weight and staying healthy.
Ketogenic diet, eng. Ketogenic Diet, is a low-carbohydrate diet that is high in fat and moderate in protein.
The first keto diet was developed by Dr. Wilder at the Mayo Clinic in 1921 to treat epilepsy in children: Carbohydrates often cause seizures, but ketones do not.The ketogenic weight loss diet was developed by Robert Atkins in the 1970s and has gained popularity in recent years for its effectiveness and benefits.
Ketones are healthier than glucose
Why do we still eat chocolate when we have no energy?Because chocolate is a carbohydrate that can be converted into glucose to provide energy to the body.It turns out that if you limit your body's intake of carbohydrates and glucose, your liver will begin to convert fat into ketone bodies.They enter the brain and replace glucose as a complete source of energy.The fewer carbs you eat, the more ketones your body produces.
Ketones have many advantages over regular glucose fuel.They oxygenate the body, 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 ketogenic diet.This helps combine the ketogenic diet with intermittent fasting because you can eat two meals without feeling hungry.By the way, on a ketogenic diet, you don’t need to force yourself to eat breakfast, lunch, and dinner as usual.Listen to your body and eat when you really want to.
The process of breaking down fat and converting it into ketones is called ketosis.According to nutritionists, it has many advantages.It helps lower insulin, remove liver fat, improve cognition and mood, lower blood pressure, increase energy and reduce inflammation.Best of all, belly fat disappears and your skin becomes clear!You become healthier, more beautiful and slimmer.
Keto Diet: Possible Complications and Disadvantages
- constipate.Therefore, you absolutely need to eat a lot of greens and vegetables.
- Possible kidney stonesCaused by oxalates (oxalates and oxalates).Therefore, you need to be careful when eating spinach.It is best to drink more lemon water.
- Insomnia and irritabilityDue to lack of macronutrients.
- rashDue to lack of vitamin B2.
- Acetone smellDue to the dramatic increase in ketones, they are excreted from the body, urine and mouth.To minimize this, you need to drink more clean water.
- ketoacidosis- The body is oxidized due to high amounts of ketone bodies.
The body needs time to adapt to the new nutritional system.In the initial stages, symptoms such as lethargy, intestinal problems, and decreased concentration may occur.Additionally, when the body enters ketosis, weight drops dramatically in the first week: excess water and fat are lost.Starting in the second week, you will continue to lose weight, but not as quickly.
Diabetics, pregnant women, and people with weakened immune systems need to be careful with the ketogenic diet.In addition, active sports enthusiasts should not indulge in a ketogenic diet - you may not be able to calculate your strength and be unable to train.
Keto Diet: Key Foods
The basis of daily diet on the ketogenic diet:
- 75% - fat,
- 20% - protein,
- 5% not exceeding 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit your taste and preferences.
What to eat on a ketogenic diet:
- oil(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, salmon, caviar, shrimp, mussels, squid, fish liver).The fatter the fish, the better.
- egg(chicken and quail).
- green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and green vegetablesCan be consumed in unlimited quantities.Omit potatoes, beets and carrots and add onions and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- mushroom
- coconut or almondmilk without sugar
- Full-fat dairy products(sour cream, cheese, cream, cottage cheese).Milk - very little, can be added to coffee.
- flour(coconut, almond, flaxseed).
- Spices and salt, balsamic vinegar.
- Nuts and peanut butterNo sugar (30-50 g per day, no more).
- Seeds (chia, flax, sesame, pumpkin) and sprouts- Beneficial phytonutrients.
- Herbal tea, coffee.
- protein shakeand sugar- and glucose-free bars.
All grains, soy, legumes, candy and flour are banned!
Keto Diet: This Week’s Menu (Options)
breakfast:
- Lard, vanilla and egg whites
- Eggs with avocado and salmon
- Mushroom and vegetable omelette
- Scrambled eggs with cheese and tomatoes
- Cheese with nuts, seeds and berries
- Egg Casserole with Bacon, Spinach and Cheese
- Almond Flour and Coconut Milk Pancakes
Lunch:
- Steamed broccoli and 200g of any meat
- Casserole made with ground pork, cheese and eggs
- Cauliflower puree and chicken fritters
- Stuffed mushrooms (peppers) with sour cream
- Celery and Melted Cheese Chicken Soup
- Salmon and broccoli quiche (almond or flaxseed meal and psyllium) + You can add any meat, liver, and add cream and cheese to the quiche.
- Steak with vegetables
dinner:
- Cheesecake with coconut and nuts
- Chicken wings with mushrooms braised in coconut milk (or any other)
- Steamed salmon (salmon, pink salmon, trout), green beans and broccoli
- Chili Turkey Hedgehog Stew with Zucchini
- Eggs, fish liver and homemade mayonnaise
- Chicken slices with cheese and spices
- Zucchini pasta with minced beef, peppers and cheese, fried in vegetable oil.
The ketogenic diet is a great way to lose weight and improve your health.But for long-term eating patterns, choose a balanced diet of protein, fat, and carbohydrates.Then you'll always be in shape and in a good mood!