10 ketogenic foods that help you lose weight

Fad diets are often associated with great promises of weight loss and optimal health, but with what risks? The ketogenic diet, which has gained popularity in recent years, requires iron discipline. Find out exactly what it is, what the risks and benefits are, and what ketogenic foods you can eat in this post.

There is scattered evidence that people lose weight on the ketogenic diet. Many also feel less hungry than with other diets. The feeling of hunger is less because fatty foods take longer to break down in the body. Weight loss is achieved not only through ketosis, but also by reducing calorie intake by eliminating certain food groups.

On paper, it is tempting to burn fat by eating more of it, which is why this diet has become so popular. The keto diet allows many people to eat the high-fat foods they like, such as red meat, fatty fish, nuts, cheese, butter, and still lose weight through ketogenic foods.

This form of dietary change helps to reduce seizures in pediatric patients with epilepsy. Endurance athletes and bodybuilders also use it to lose fat in a short time. The keto diet is being studied for symptom relief in patients with progressive neurological conditions such as Parkinson's disease, but scientific research has not confirmed the benefits for these sufferers.

Food is the body's main source of energy and three main nutrients in food provide the body with this energy: carbohydrates, fat and protein. Normally, after a meal, your body breaks down carbohydrates from food first, then fat and protein. Ketosis is a natural metabolic state that occurs when your body doesn't have enough carbohydrates (or glucose) for energy and burns fat instead.

The state occurs when carbohydrate intake is low. When your body breaks down fat, it produces the acid "ketones" which becomes the main source of energy for your body and brain. This is a natural effect of the keto diet.

Because ketosis switches your metabolism to rely on fat for energy, your body can burn fat at a higher rate. What this means. You can reach your goal faster!

Fish is rich in B vitamins, potassium and selenium. It is also rich in proteins and does not contain carbohydrates. Salmon, sardines, mackerel, albacore tuna and other fish are high in omega-3 fatty acids, which lower blood sugar levels and increase insulin sensitivity. Eating fish frequently has been linked to a lower risk of chronic disease and better mental health. Try to consume at least two servings of fatty fish each week.

Non-starchy vegetables are low in calories and carbohydrates, but rich in many nutrients, including vitamin C and various minerals. They also contain antioxidants that help protect against cell-damaging free radicals.

Look for vegetables with less than 8 grams of net carbohydrates per cup. Net carbohydrates are total carbohydrates minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach meet these criteria.

Cheese has no carbohydrates and is rich in fat, which makes it an ideal food for the ketogenic diet. It is also rich in protein and calcium. However, one slice of cheese provides about 30 percent of your daily requirement of saturated fat. Accordingly, you should watch your portions when eating cheese.

Yogurt and cottage cheese are rich in protein and calcium. Five ounces of Greek yogurt provides only 5 g of carbohydrates and 12 g of protein. The same amount of cottage cheese also has 5 g of carbohydrates and 18 g of protein. Studies have shown that both calcium and protein can curb appetite and promote feelings of fullness. Yogurts and cottage cheese with higher fat content will ultimately keep you full longer.

Wähle herzgesunde Fette wie Avocados, die reich an einfach ungesättigten Fettsäuren und Kalium sind. Die Hälfte einer mittelgroßen Avocado enthält 9 Gramm Kohlenhydrate, davon 7 Gramm Ballaststoffe. Der Austausch von tierischen Fetten gegen pflanzliche Fette wie Avocados kann dazu beitragen, den Cholesterin- und Triglyceridspiegel zu senken

Meat is a source of lean protein and is considered a staple in the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and various minerals, including potassium, selenium and zinc. Processed meats like bacon and sausage are allowed on the keto diet, but they are not good for your heart and can increase your risk for certain cancers if you eat too much of them. Opt for chicken, fish and beef more often and reduce processed meats.

Eggs are rich in protein, B vitamins, minerals and antioxidants. Two eggs contain no carbohydrates and 12 grams of protein. They have been shown to trigger hormones that increase the feeling of fullness and keep blood sugar levels stable. They also contain antioxidants such as lutein and zeaxanthin, which protect eye health.

Nuts and seeds are rich in healthy unsaturated fats, fiber and protein. They also have a very low net carbohydrate content. Olive oil and coconut oil are the two oils recommended in the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production. MCTs can increase metabolic rate and promote weight loss and belly fat. When eating any type of healthy fat, measure portion size!

Unsweetened coffee and tea do not contain carbohydrates, fat or protein and are therefore suitable for the keto diet. Studies show that coffee reduces the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and contains less caffeine than coffee. Drinking tea can reduce the risk of heart attacks and strokes, help with weight loss and strengthen the immune system.

Pay attention to what's on the label, because the amount of carbohydrates depends on the type and amount you eat. Cocoa is called a "superfruit" because it is rich in antioxidants, and dark chocolate contains flavanols, which can reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

This form of dietary change can lead to weight loss and lower blood sugar levels, but this is only a quick fix. Most of the time it is not sustainable. Often there is a renewed weight gain, the yo-yo effect. Before starting a new diet, it is advisable to consult the family doctor.

The keto diet can cause low blood pressure, kidney stones, constipation, nutrient deficiencies and increased risk of heart disease in some people. People with pancreatic, liver, thyroid or gallbladder conditions should always consult a doctor.

Someone new to this transition may also experience what is known as "keto flu" with symptoms such as upset stomach, dizziness, decreased energy and mood swings. This can be triggered by the body's adaptation to ketosis, which is why many wonder if a ketogenic diet can be healthy. However, this condition usually normalizes after a few days and you are basically more focused.

Whether a ketogenic diet is healthy or not, everyone must decide and test for themselves. In summary, however, it can be said that a high-fat, low-carbohydrate diet can help you lose weight quickly. The balance of sufficient nutrients and enough exercise are very important here. If you want to avoid a yo-yo effect after increasing your carbohydrate intake, you can incorporate exercise and a gradual weaning phase into your daily routine.