When people hear the word "diet," they think of counting calories.But following a ketogenic diet (or keto, as it is also called), you will not have to spend 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 for energy.
During keto (that is, 2-3 weeks), you can consume only 20-50 g of carbohydrates per day, but the body should receive from fat 60 to 80% of all calories.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 types of cancer and Alzheimer's disease.
Pros and cons of the ketogenic diet
The main advantage of the ketogenic diet is that it really helps with weight loss, lowers bad cholesterol and increases healthy cholesterol.When the body uses its fat reserves for energy, appetite often decreases (a process that may have been incorporated into humans during evolution to help them survive times of starvation).In addition, fat is digested much more slowly than carbohydrates and prolongs the feeling of satiety between meals.
But like any other diet, keto has its downsides.After that, you may notice side effects: bad breath, headache, nausea and fatigue.Symptoms that occur during the first days of keto often resemble the condition at the beginning of the disease.A loss of energy and a feeling of fatigue appear due to a sharp drop in blood sugar, but after 24-48 hours there is no sign of them.
Bloating or constipation may occur while on keto, and urination may also increase during ketosis.Because the ketogenic diet requires you to eat only certain food groups, you run the risk of developing nutritional deficiencies that can lead to brittle hair and nails.
Many patients believe that after completing a course of dietary nutrition, they easily regain the lost kilograms.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 solve health problems.As you already understood, choosing it, you will have to eat only fatty foods.But no, we're not talking burgers and battered onion rings—you're just looking for healthy fats!Where can you get them?You won't believe it, but on keto you can eat delicious, satisfying and varied meals, while the low-carb foods you will eat for the next 2-3 weeks (usually ketosis starts on day 7 of the diet) are easy to get in supermarkets.To get the most benefits and minimize the side effects of dietary restrictions, eat the following 15 foods regularly.
Fish and seafood
Fish and seafood are probably the best sources of vitamins, minerals and omega-3s.At the same time, many seafoods contain either little or no carbohydrates (e.g., shrimp).If we talk about the most popular products, then 100 g of mussels contain 5 g of carbohydrates, octopus and oysters - 4 g each, squid - 3 g.By the way, frequent consumption of fish reduces the risk of contracting 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 key is to choose ones that do not contain starch.An average 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're all low in carbs and low in fat, making them great for the ketogenic diet.Cheeses are rich in protein, calcium and healthy fatty acids.Additionally, eating cheese regularly can help reduce muscle loss experienced by older adults.
Avocado
A serving of avocado contains 2 grams of net carbs, plenty of fiber, and a variety of nutrients, including potassium.In addition, avocados help support heart function, lower cholesterol levels and affect triglyceride levels in the body.By blending with spices, you can get an excellent sauce for vegetable and fish dishes.
Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.They are carbohydrate-free and rich in vitamins such as B vitamins and minerals including potassium, selenium and zinc.Meat and poultry are also excellent sources of high-quality protein, which many studies have shown help maintain muscle mass on 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 keto sufferers.In addition, eating eggs affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, as a result of which the total calorie content of food eaten per day is noticeably reduced.
By the way, it's important to note that you should 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, later turning into ketones or becoming a source of quick energy.
In addition, coconut oil increases the metabolic rate, promotes weight loss and gets rid of belly 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
Plain Greek yogurt and cottage cheese are healthy foods high in protein.And even though they contain some carbs, they can still be included in your diet on a ketogenic diet.150 g of plain Greek yogurt contains 5 g of carbohydrates and 11 g of protein.The same amount of cottage cheese provides 5 g of carbohydrates and 18 g of protein.By the way, studies show that yogurt and cottage cheese help reduce appetite and promote a quick feeling of satiety.
Olive oil
Olive oil is high in oleic acid, a monounsaturated fat that reduces risk factors for heart disease, as well as high 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 dishes.
Nuts and seeds
Frequent consumption of nuts reduces the risk of heart disease, some types of cancer, depression and other chronic diseases.In addition, nuts and seeds contain a large amount of fiber.But the amount of carbohydrates in them is different.They are lowest in pecans and Brazil nuts - just 1g per serving (30g), walnuts and macadamia nuts - 2g, almonds and sesame seeds - 3g, pumpkin seeds - 4g, pistachios - 5g and cashews - 8.
Berries
Most fruits are too high in carbohydrates and will need to be avoided on a ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing various diseases.A 100g serving of berries provides 5-12g of net carbohydrates.For example, blackberries contain only 5 g, blueberries - 12 g, raspberries and strawberries - 6 g each.
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 used in moderation.
Olives
One 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.Thanks to caffeine, they can speed up metabolism, improve physical performance, alertness and mood.They can also reduce the risk of developing diabetes.Avoid coffee from the "3 in 1" series and tea bags - usually manufacturers add milk powder and spices with a high carbohydrate content to them.
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.Cacao contains about the same amount as blueberries and acai berries.But dark chocolate contains flavanols – biologically active substances that reduce the risk of heart disease.30 g of unsweetened chocolate contains only 3 g of net carbohydrates, while chocolate with sugar contains 10 g.
