When people hear the word diet, they think of counting calories. But on a ketogenic diet (or, as it is also called, keto), you don’t have to take the time to do this activity. Keto is a special food that is high in fat and low in carbohydrates, because its body suffers from ketosis, that is, it uses the accumulated fat stores for energy production.
During keto (i. e. , 2-3 weeks), only 20-50 g of carbohydrates can be eaten per day, but the body should receive 60 to 80% of all calories from fat. Studies show that a low -carbohydrate diet is 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.
Advantages and disadvantages of ketogenic diets
The main advantage of a ketogenic diet is that it greatly helps you lose weight, reduce bad cholesterol and increase the amount of good cholesterol. When the body uses its own fat stores for energy, appetite is often reduced (perhaps this process was passed down to humans during evolution to help them survive times of hunger). In addition, fats are digested more slowly than carbohydrates and prolong the feeling of satiety between meals.
But like other diet foods, keto has its drawbacks. By following it, you can see its side effects: bad breath, headache, nausea and fatigue. The symptoms that occur at the onset of keto often resemble those at the onset of the disease. Fatigue and tiredness appear due to a sharp drop in blood sugar levels, but after 24-48 hours there is no trace.
Flatulence or constipation can occur during keto, and urination increases with ketosis. Because only certain food groups need to be eaten in a ketogenic diet, there is a risk of nutritional deficiencies that can lead to brittle hair and nails.
Many patients find that after the end of the diet, they easily regain the weight they lost. This can be avoided by not eating too many carbohydrates and trying to eat low carb foods.
What foods can you eat on keto?
A ketogenic diet can help lose weight, control blood sugar, and overcome health problems. As you already understand, choosing it, you should eat fatty foods exclusively. But no, this isn’t about burgers and onion rings in batter - you just need healthy fats! Where can I get it? Believe it or not, with keto, you can eat delicious, satisfying and varied, while the low-carb foods you should eat for the next 2-3 weeks (usually, ketosis starts on the 7th day of the diet) are readily available in supermarkets. To maximize benefits and minimize side effects from dietary restrictions, practice the following 15 foods regularly.
Fish and seafood
Fish and seafood are arguably the best sources of vitamins, minerals, and omega-3s. Moreover, in many seafood, either the amount of carbohydrate is negligible, or none at all (e. g. , shrimp). If we talk about the most popular products, then 100 g of mussels contain 5 g of carbohydrates, squid and oysters - 4 g each, and squid - 3 g. By the way, regular consumption of fish reduces the risk of various diseases and improves mental health, so try to eat it at least twice a week.
Low carb vegetables
Vegetables are a nutritious and versatile food, the main thing is to choose foods that do not contain starch. Vegetable dishes without starch have an average of 1 to 8 grams of carbohydrates. Therefore, you can safely include zucchini, cabbage, celery and cherry tomatoes in your diet.
There are hundreds of types of cheese, and fortunately, they are all low in carbohydrates and high in fat, making them ideal for ketogenic diets. Cheese is rich in protein, calcium and healthy fatty acids. In addition, eating cheese regularly can help reduce the muscle loss experienced by older adults.
A serving of avocado contains 2 grams of net carbohydrates, high amounts of fiber, and a variety of nutrients, including potassium. In addition, avocados help support heart function, lower cholesterol levels, and act on triglycerides in the body. Beat with a spice blender to make an excellent seasoning for vegetable and fish dishes.
Meat and chicken
Meat and poultry are considered ketogenic diet foods. They are carbohydrate -free, rich in vitamins such as B vitamins and minerals including potassium, selenium and zinc. Meat and poultry are also high -quality sources of protein, which many studies have shown can help maintain muscle mass during a low -carbohydrate diet.
Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 g of carbohydrate and about 6 g of protein, making eggs an ideal food for keto people. In addition, egg intake affects the production of hormones that prolong satiety and maintain blood sugar levels, as a result of which the caloric content of food eaten daily is greatly reduced.
By the way, it’s important for you to note that you need to eat whole eggs, not just protein - in egg yolks there are many nutrients, including the antioxidants lutein and zeaxanthin, which help maintain eye health.
Coconut oil contains medium chain triglycerides (MCT). Unlike long -chain fats, MCTs are absorbed directly by the liver, then converted into ketones or become a source of rapid release of needed energy.
In addition, coconut oil increases the rate of metabolism, encourages weight loss, and gets rid of belly fat stores. It is important that it is of high quality - there are many fragrances and additives in cheap products.
Greek Yogurt and Scabies Cheese
Plain Greek yogurt and cottage cheese are healthy high protein foods. Despite containing a number of carbohydrates, they can still be included in your diet with 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 gives 5 g of carbohydrates and 18 g of protein. By the way, studies have shown that yogurt and cottage cheese can help reduce appetite and contribute to the emergence of a rapid feeling of satiety.
Olive oil is high in oleic acid, monounsaturated fats found to reduce heart disease risk factors, and high in antioxidants known as phenols. These compounds also 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
Regular consumption of nuts reduces the risk of heart disease, cancer types, depression, and other chronic diseases. In addition, nuts and seeds are high in fiber. But the amount of carbohydrates in it is different. The least are pecans and Brazil nuts - only 1 g per serving (30 g), in walnuts and macadamia - 2 g, in almonds and sesame seeds - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g, and incashews - 8.
Fruits are mostly too high in carbohydrates, so you should skip them during a ketogenic diet. Berries are another matter. They are rich in nutrients that can reduce your risk of various diseases. A 100 g serving of berries provides 5-12 g of net carbohydrates. For example, in blackberries there are only 5 g, blueberries - 12 g, 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 a neutral or beneficial effect on heart function when consumed in moderation.
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 damage and lowers blood pressure.
Coffee and tea without sugar
Coffee and tea without sugar do not contain carbohydrates. Because of caffeine, they can speed up metabolism, improve physical performance, alertness and mood. They can also lower your risk of developing diabetes. Avoid 3-in-1 coffee and tea bags-as a rule, manufacturers add milk powder and high-carbohydrate flavors.
Dark chocolate and cocoa powder
Yes, a ketogenic diet allows you to eat dark chocolate (at least 70%) and wash it down with cocoa. This is because these foods are an excellent source of antioxidants. Cocoa 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. In 30 g of chocolate without sugar there are only 3 g of net carbohydrates, in chocolate with sugar - 10 g.