The ketogenic diet: what do you need to know?

When people hear the word diet, they think of counting calories. However, in a diet that uses a ketogenic diet (or also called ketone), you don't have to spend time on this activity. Ketone is a high-fat, low-carbohydrate special diet. Due to this diet, the human body enters a state of ketosis, that is, it uses accumulated fat deposits to produce energy.

During the ketone period (ie 2-3 weeks), only 20 to 50 grams of carbohydrates can be consumed per day, but the body should absorb 60% to 80% of all calories from fat. Studies have shown that this low-carbohydrate diet is effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne and epilepsy. It is also useful for certain forms of cancer and Alzheimer's disease.

The pros and cons of the ketogenic diet

The main advantage of the ketogenic diet is that it can indeed help you lose weight, reduce bad cholesterol and increase the content of good cholesterol. When the human body uses its own fat reserves as energy, appetite usually decreases (perhaps this process was put down by humans in the evolutionary process to help them survive the hunger period). In addition, the digestion of fat is much slower than carbohydrates, and can prolong the feeling of fullness between meals.

However, like any other diet food, ketones have disadvantages. By following it, you can notice side effects: bad breath, headache, nausea and fatigue. Symptoms that appear in the early stages of ketosis are usually similar to the symptoms that occur during the onset of the disease. Fatigue and fatigue are caused by a sharp drop in blood sugar levels, but they do not appear after 24-48 hours.

During ketosis, abdominal distension or constipation may occur, and urination increases with ketosis. Because only certain foods require a ketogenic diet, there is a risk of nutritional deficiencies, which may cause brittle hair and nails.

Many patients find that they can easily regain the weight they lost after the eating process is over. This can be avoided by not eating too many carbohydrates and trying to eat low-carb foods.

Stomach pain during a keto diet

What foods can you eat with ketones?

The ketogenic diet can help you lose weight, control blood sugar and solve health problems. As you already know, choose it to eat only fatty foods. But it's not about the burgers and onion rings in the batter-you only need healthy fat! Where can I buy them? Believe it or not, you can eat delicious, satisfying and varied foods with ketones, and you must eat low-carbohydrate foods for the next 2-3 weeks (usually, ketosis starts on the 7th day of the diet). It's easy to buy in supermarkets. In order to maximize the benefits and reduce the side effects of dietary restrictions, please consume the following 15 foods regularly.

Fish and seafood

Fish and seafood can be said to be the best sources of vitamins, minerals and omega-3s. In addition, in many seafood, the amount of carbohydrates is negligible or not present at all (for example, in shrimp). If we talk about the most popular products, 100 grams of mussels contain 5 grams of carbohydrates, octopus and oysters-4 grams each, and squid-3 grams. Improve mental health, so try to eat at least twice a week.

Raw shrimp diet shrimp

Low-carb vegetables

Vegetables are nutrient-rich and versatile foods, mainly to choose non-starch foods. Each serving of non-starchy vegetables contains an average of 1 to 8 grams of carbohydrates. Therefore, you can safely add zucchini, cabbage, celery and cherry tomatoes to your diet.

cheese

There are hundreds of cheeses. Fortunately, they are low in carbohydrates and high in fat, making them very suitable for a ketogenic diet. Cheese is rich in protein, calcium and healthy fatty acids. In addition, eating cheese regularly can help reduce muscle loss in the elderly.

Cheese for the ketogenic diet

avocado

A serving of avocado contains 2 grams of net carbohydrates, a lot of fiber and a variety of nutrients, including potassium. In addition, avocados also help maintain heart function, lower cholesterol levels and act on triglycerides in the body. Beat in a spice blender to make it an excellent seasoning for vegetables and fish dishes.

Meat and poultry

Meat and poultry are considered staples of the ketogenic diet. They contain no carbohydrates and are rich in vitamins (such as vitamin B) and minerals (including potassium, selenium, and zinc). Meat and poultry are also excellent sources of high-quality protein, and many studies have shown that this protein can help maintain muscle mass during a low-carbohydrate diet.

What meat can be eaten on a ketogenic diet

egg

Eggs are one of the healthiest and most functional foods on the planet. A large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making eggs an ideal food for keto people. In addition, the intake of eggs affects the production of hormones, which prolong satiety and maintain blood sugar levels. As a result, the total calorie content of foods eaten every day is significantly reduced.

By the way, it's important to note that you need to eat whole eggs, not just protein-most nutrients are found in the yolk, 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 directly absorbed by the liver and then converted into ketones or a source of necessary energy for rapid release.

In addition, coconut oil can increase the rate of metabolism, promote weight loss, and eliminate abdominal fat accumulation. The important thing is that it must be of high quality-cheap products contain a lot of spices and additives.

Coconut and coconut oil for the ketogenic diet

Unflavored Greek yogurt and curd cheese

Plain Greek yogurt and cheese are healthy, high-protein foods. Although they contain a certain amount of carbohydrates, they can still be included in your diet through a ketogenic diet. 150 grams of plain Greek yogurt contains 5 grams of carbohydrates and 11 grams of protein. The same amount of cheese produces 5 grams of carbohydrates and 18 grams of protein. By the way, research shows that yogurt and cheese can help reduce appetite and promote the rapid onset of fullness.

olive oil

The oleic acid in olive oil, which is high in monounsaturated fats, has been found to reduce the risk of heart disease, and the phenolic antioxidant content is also high. These compounds can 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 food.

Eat chicken and olive oil on a ketogenic diet

Nuts and seeds

Regular consumption of nuts can reduce the risk of heart disease, certain types of cancer, depression and other chronic diseases. In addition, nuts and seeds are high in fiber. But the carbohydrate content is different. The least among them are pecans and Brazil nuts-only 1 gram per serving (30 grams), walnuts and macadamia nuts-2 grams, almonds and sesame seeds-3 grams, pumpkin seeds-4 grams, pistachios-5 grams, and cashews-8.

berry

The carbohydrate content in fruits is too high, so you will have to skip them during the ketogenic diet. Berries are another matter. They are rich in nutrients and can reduce your risk of many diseases. Each 100 grams of berries can provide 5-12 grams of net carbohydrates. For example, there are only 5 grams in blackberries, 12 grams in blueberries, and 6 grams in raspberries and strawberries.

Blueberries for the ketogenic diet

Butter and cream

Butter and cream are low-carb foods. Studies have shown that, contrary to popular belief, eating them in moderation has a neutral or beneficial effect on heart function.

Olives

A serving of olives (approximately 28 grams) contains 2 grams of carbohydrates, of which 1 gram is fiber. They are rich in oleuropein, an antioxidant that protects the heart. Eating olives helps prevent bone breakdown and lower blood pressure.

Benefits of eating olives on a ketogenic diet

Unsweetened coffee and tea

Unsweetened coffee and tea contain no carbohydrates. Thanks to caffeine, they can speed up metabolism, improve physical function, alertness and mood. They can also reduce your risk of diabetes. Avoid three-in-one coffee and tea bags-usually, manufacturers add milk powder and high-carbohydrate flavors to them.

Dark chocolate and cocoa powder

Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and wash it off with cocoa powder. This is because these foods are excellent sources of antioxidants. The content of cocoa is about the same as that of blueberries and acai berries. But dark chocolate contains flavanols-flavonols-a biologically active substance that reduces the risk of heart disease. In 30 grams of unsweetened chocolate, only 3 grams of net carbohydrates (sweetened chocolate) are 10 grams.

Cocoa powder can reduce weight on a ketogenic diet