What is the keto diet, how does it affect weight loss and fitness, and what foods can you eat?
Thousands of people around the world eat fatty and high-calorie foods and literally melt before our eyes.At the forefront of global weight loss is the keto diet.A new way of eating where you can eat proteins and fats, excluding all carbohydrate foods.
It seems impossible for the modern active person to live without carbohydrates, because glucose from grains, fruits and sweets provides fuel for the body.But the keto diet has proven otherwise: you can get energy from fat and still lose weight and be healthy.
Ketogenic diet, keto diet (eng. Ketogenic diet) is a low-carbohydrate diet with a high fat content and moderate protein content.
The first keto diet was developed in 1921 at the Mayo Clinic by Dr. Wilder to treat epilepsy in children: carbohydrates often caused seizures, but there were no ketones.And in the 1970s, Robert Atkins developed the ketogenic weight loss diet, which has gained enormous popularity in recent years due to its effectiveness and benefits.
Ketones are healthier than glucose
Why, when we don't have enough, do we want chocolate?Because chocolate is a carbohydrate that is converted into glucose, which gives the body energy.It turned out if you limit the body from carbohydrates and glucose, the liver begins to convert fat into ketone bodies.They enter the brain and become a complete source of energy instead of glucose.The less carbohydrates you eat, the more ketones your body will produce.
Ketones have many advantages over regular glucose fuel.They enrich the body with oxygen, increase energy, and support the brain and heart.Ketones combine the properties of both fats and carbohydrates, which is why you feel energized and full on the keto diet.This helps to combine the keto diet with intermittent fasting, since you don't feel hungry at all and you can have two meals.By the way, on a keto diet you don't have to force yourself to eat as usual: breakfast, lunch and dinner.Listen to your body and eat when you really want.
The process of breaking down fat and converting it into ketones is called ketosis.According to nutritionists, it has many benefits.It helps lower insulin, remove liver fat, improve cognitive performance and mood, lower blood pressure, increase energy, and reduce inflammation.And most importantly, belly fat disappears and the skin clears up!You become healthier, more beautiful and thinner.
Keto diet: possible complications and disadvantages
- Constipation.Therefore, you definitely need to eat a lot of greens and vegetables.
- possible kidney stonescaused by oxalates (salts and esters of oxalic acid.).Therefore, you must eat spinach carefully.It is better to drink more water with lemon.
- Insomnia and irritabilityfrom a lack of macronutrients.
- Incitementdue to lack of vitamin B2.
- The smell of acetonefrom the body, urine and mouth due to a sharp increase in ketones.To minimize this, you need to drink more clean water.
- Ketoacidosis- when the body is oxidized due to a large number of ketones.
It will take time for the body to adapt to a new nutritional system.At the initial stage, lethargy, intestinal problems and reduced attention are possible.Also, when the body enters a state of ketosis, weight decreases sharply in the first weeks: excess water and fat are lost.Starting from the second week, you will continue to lose weight, but not as fast.
Diabetics, pregnant women and people with weak immune systems must be careful with the keto diet.Also, fans of active sports should not succeed with the keto diet - you may not be able to calculate your strength and you will not be able to train.
Keto Diet: Key Foods
The basis of the ketogenic diet diet per day:
- 75% - fats,
- 20% - proteins,
- 5% not more than 25 grams) - carbohydrates.
You can mix any of the listed products and create dishes that suit everyone and your preferences.
What you can eat on a keto diet:
- Oils(coconut, olive, ghee, butter, avocado oil).
- Meat(poultry, pork, beef, bacon, liver and offal).It can be eaten with skin and fat.
- Fish and seafood(salmon, trout, pink salmon, chum salmon, caviar, shrimps, mussels, squid, cod liver).The fattier the fish, the better.
- Eggs(chicken and quail).
- Green vegetables(cauliflower, broccoli, zucchini, zucchini, green beans)and greenswhich can be consumed in unlimited quantities.Leave out potatoes, beets and carrots, dose onions and garlic.
- Unsweetened fruits, berries and citrus fruits.
- Avocado, coconut.
- Mushrooms
- Coconut or almondmilk without sugar
- full fat dairy products(sour cream, cheeses, cream, cottage cheese).Milk - rarely, it can be added to coffee.
- Flour(coconut, almond, flaxseed).
- Spices and salt, balsamic sauce.
- Nuts and peanut butterwithout sugar (30-50 g per day, no more).
- Seeds (chia, flax, sesame, pumpkin seeds) and sprouts- beneficial phytonutrients.
- Herbal tea, coffee.
- Protein shakesand sugar and glucose-free crops.
All grains, soya beans, legumes, sweets and flour are banned!
Keto diet: menu of the week (options)
Breakfast:
- Lard with herbs and egg whites
- Eggs with avocado and salmon
- Omelette with mushrooms and vegetables
- Scrambled eggs with cheese and tomatoes
- Cottage cheese with nuts, seeds and berries
- Egg casserole with bacon, spinach and cheese
- Almond flour and coconut milk pancakes
Lunch:
- steamed broccoli and 200 g of any meat
- Casserole made with minced pork, cheese and eggs
- Cauliflower puree and chicken fritters
- Stuffed mushrooms (peppers) with sour cream
- Chicken soup with celery and melted cheese
- Quiche with salmon and broccoli (with almond or flaxseed flour, and psyllium) + you can fill the quiche with any meat, liver, with the addition of cream and cheese.
- beef chop with vegetables
Dinner:
- Cheesecakes with coconut and nuts
- Chicken wings with mushrooms stewed in coconut cream (or any other)
- Steamed salmon (chum salmon, pink salmon, trout), green beans and broccoli
- Zucchini stewed with peppers and turkey hedgehogs
- Eggs, cod liver and homemade mayonnaise
- Chicken fillet with cheese and spices
- Zucchini pasta with ground beef, pepper and cheese, fried in vegetable oil.
The keto diet is a good way to lose extra pounds and improve the health of your body.But for a long-term eating pattern, choose a balanced diet of proteins, fats and carbohydrates.Then you will always be in shape and in a good mood!