Are beans okay on keto: The request could not be satisfied
Keto Diet Alcohol: The 5 Best and Worst Drinks for Staying in Ketosis
A ketogenic diet is one built on very limited amounts of carbs, often 20 to 50 grams (g) of net carbs per day. (Net carbs is grams of total carbohydrates minus fiber grams.) That is not a lot, and because alcohol is known for containing carbs, you might think that you can’t drink on a keto diet.
If you like the occasional glass of wine, you’re in luck: “Yes, you can drink alcohol on a keto diet,” says April Murray, RD, founder of Orange County Nutrition Coaching in Costa Mesa, California.
RELATED: 8 of the Best Keto-Friendly Drinks
Because the amount of carbs varies so much between hard liquor, mixed drinks, beer, and wine, choosing the right one matters when it comes to keeping your body in ketosis, a state where your body is burning fat for its primary fuel rather than carbohydrates. “Alcohol can be keto-friendly, but too much can slow down your weight loss progress,” says Lauren Weiss, PhD, a keto nutritionist in La Jolla, California. “When you’re on a low-carb, high-fat diet, your liver metabolism changes because glycogen stores in your body have been depleted. When you drink alcohol, your body may use the alcohol for energy instead of fat,” she says. If that happens too often, it can stall your progress.
For general health guidelines, the Centers for Disease Control and Prevention (CDC) recommends adults drink alcohol moderately. That’s defined as one standard drink per day for women and two standard drinks per day for men. A standard drink is equivalent to 12 ounces (oz) of beer, 5 oz of wine, or 1.5 oz of liquor.
RELATED: A Detailed Guide to Ordering Fast Food on the Keto Diet
Yet for keto dieters, having a drink every day is going to be too much. “While an occasional drink is okay, drinking daily may slow down the fat-burning process,” says Dr. Weiss. Alcohol, after all, is empty calories — and when it comes to maximizing your nutrition on a keto diet, alcohol should be limited.
When you do drink, follow these expert-approved guidelines for the best and worst alcohol choices:
5 Alcoholic Drinks You Can Have in Moderation on the Keto Diet
Are Beans Keto-Friendly? – Can You Eat Beans On A Low-Carb Diet?
The word “keto” is everywhere nowadays—your IG feed, the grocery store aisles, food labels, cookbooks galore, the list goes on. It’s a super popular diet, and if you’re trying to do it yourself, you might be Googling very specific types of foods to clarify whether you can eat them on the keto diet or not. And since they’re so delicious and protein-rich, you might find yourself asking: Are beans keto? Here’s the answer: It’s complicated.
First things first, let’s get a little bit more specific about what the keto diet even is. “A keto diet is a very low carbohydrate diet,” explains Keri Gans, RDN. “The goal is to put your body into ketosis, and that is achieved by reducing your carb consumption to around 20 to 50 grams per day, depending on your size. ” Overall, your diet is supposed to consist mainly of calories from fat, says Gans, which is ultimately quite restrictive compared to other eating methods. (a.k.a., be sure to consult your doctor before diving in.)
That said, because they’re so yummy, where do beans fit in when it comes to the keto diet? Are beans keto at all? What are some ways you can (or can’t) incorporate them? All of these inquiries are totally understandable, especially considering there is a plethora of conflicting nutrition information out there on the Internet. For answers to all of these questions and more—all according to RDs—keep reading.
Tell me: Can you eat beans on a low-carb diet like keto?
To start, you should know that beans are actually *super* good for you. “Beans are a powerhouse in terms of nutrition,” says Vandana Sheth, RDN, author of My Indian Table: Quick & Tasty Vegetarian Recipes. “They’re rich in fiber, protein, vitamins and minerals, and they’re also a source of carbs. ” (Basically, beans are a great item to include in your regular, balanced diet.)
So, even though they’re pretty darn good for you in general, can you eat beans on a daily basis when you’re doing a low-carb diet? Well, technically yes, but it’s hard. “Incorporating beans into a low-carb, high-fat keto diet could be challenging,” Sheth explains. Why? Well, while you can have them, technically, they will take up a significant portion of your allowed carb intake on the diet.
“For example, one cup of cooked chickpeas provides 35 grams of carbs,” Sheth says. If you’re only allowing yourself 50 grams of carbs per day, max, adding beans can mean that will add up fast. The good news? One cup of cooked chickpeas also has 10.7 grams of protein, and 9.6 grams of fiber, all of which are great contributions to your nutritional intake. The bottom line: If you want to incorporate beans into your keto routine, you just need to practice pretty careful portion control.
Which beans are the most keto-friendly?
Honestly, you can technically eat *any* bean when you’re taking part in the keto diet. But if you want to spread out your carbs throughout several meals instead of eating them all in one cup of black beans (which would also be fine!), here’s the deal. (Though just know you should never be too restrictive when it comes to your meals.)
“The only beans that are super keto-friendly are green beans and black soybeans,” explains Gans. What makes them so special? Well, while they have roughly the same nutritional value as any other type of beans, green beans and black soybeans are particularly low in carbs: “A 1/2 cup of black soybeans provides only eight grams of carbs, 11 grams of protein, seven grams of fiber, and six grams total of fat,” Gans notes. *This* is what makes them “keto-friendly,” per se.
The carb counts of various bean types
If you’re looking for a little bit more info on bean types and their various carb counts according to the USDA database, see below. Each of these nutritional values are determined based on half cup measurements.
- Black beans: 20 grams of carbs
- Greens beans: 4 grams of carbs
- Black soybeans: 8 grams of carbs
- Lentils: 18 grams of carbs
- Chickpeas: 25 grams of carbs
- Kidney beans: 20 grams of carbs
- Lima beans: 19 grams of carbs
What are some good bean substitutes?
Now that you have all the information you need on beans and their relationship to the keto diet, you might be wondering how you can work other low-carb, similarly-textured foods into your everyday eats and meal prep. (Or, if you just don’t like beans in general, you might be looking for some substitutes.) Here are some great go-to options, according to Sheth.
- Mushrooms. Because of their textured and earth-y taste, chopped mushrooms are a great substitute for any bean-centered meals if you’re looking for a swappable option.
- Eggplant. “Consider other low-carb vegetables as a swap for beans,” says Sheth. She recommends changing out carb-heavy options like hummus for eggplant-based dips like babaganoush.
- Peanuts. Yep, boiled peanuts are legumes, and they can totally be a go-to if you’re looking for a bean substitute. Why? “They are low in carbs and can provide a similar texture to dishes,” says Sheth.
- Avocado. Looking for a high-fat, low-carb substitute for your favorite beans? Avocados or dips like guacamole are a flavorful and easy-to-incorporate option, Sheth says.
- Ground meat. High-protein, lean ground meats are also a flavorful and filling substitute for beans, if you’re not on a vegetarian or vegan diet.
The bottom line: Beans can totally be part of a keto diet if you consume low-carb beans, like green beans and black soy beans, and keep track of your portions.
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Are Beans Keto? Carbs, Calories, & Alternatives
Beans are an all-year food. It doesn’t matter if you’re in the dead of winter cradling some homemade chili or avoiding people by slamming baked beans and playing with a cat at your mother-in-law’s summer cookout, beans are comforting.
So what happens when you’re trying to shed some weight or tap into some of the health benefits associated with the keto diet? This highlights one of the biggest problems people face when going on the ketogenic diet: what can I still eat?
Most people know that being on the low carb, high-fat lifestyle means you must restrict sugars and processed carbs to fully benefit from keto, but specifics can get tricky. What about beans? They’re a great source of protein and fiber, but can they fit into your keto lifestyle?
In this article, we’ll talk about:
- What beans really are
- Whether or not you can eat beans on keto
- The nutritional content of common bean varieties
- Keto-friendly, low carb beans
- Low-carb bean alternatives
What Are Beans? Are They Actually Healthy?
Beans are just a type of plant seed, and people have been eating them for about as long as we’ve been cooking. From lima beans, to black beans, to green beans, it would be difficult to find people in the modern world who haven’t eaten their fair share of beans.
They all contain good amounts of soluble fiber, carbohydrates, protein, folate, and iron, and due to their macronutrient content, many people believe that beans should have a place in anyone’s diet. They’re also extremely cheap and keep you full due to their high protein content.
Keto Diet Overview
The ketogenic diet restricts carbohydrates and prioritizes fats to transition your body into a state of “ketosis”. Ketosis is when your body starts prioritizing fat as its fuel source. By kicking this survival mechanism into gear, you can break down fats quickly and increase the number of ketones in your bloodstream, which have been linked to increased energy in the brain[*].
Most diet experts recommend restricting your carbs to a level between 20g and 50g, but that number will vary depending on your body. The time it takes to officially get into ketosis also depends on factors such as how long it has been since you were last in ketosis and your level of restriction, but you should notice within a few weeks. Common signs of ketosis include short-term fatigue, increased focus, bad breath, and insomnia[*]. But don’t worry! These tend to go away.
What do we mean by keto-friendly?
A food being “keto-approved” or “keto-safe” is a bit of a misnomer. Keto-friendly is more appropriate.
The only nutritional fact that strictly matters is a food’s net carb amount. Net carbs are your total carbs minus any fibers. Fibers pass through your system and don’t enter your bloodstream, which is why they aren’t counted.
Therefore, you could theoretically eat any food as long as it doesn’t push you past your net carb limit. The thing is, that carb limit is so low that it isn’t reasonable to eat anything but low-carb foods.
Can You Eat Beans on Keto?
Most types of beans such as red kidney beans, black beans, and pinto beans should be avoided on a standard ketogenic diet due to their high carbohydrate content. However, low-carb bean alternatives such as green beans can be enjoyed in moderation.
Additionally, those following a cyclical (CKD) or targeted ketogenic diet (TKD) may be able to incorporate higher carb beans into their diet during carb-up days (more on CKD and TKD below).
Beans are often looked at as a reliable source of meatless protein. They’re cheap, used in tons of dishes, and there are enough varieties to please just about everyone, but what are the tangible pros and cons of eating beans?
Benefits you can get from eating beans
Beans are great sources of high protein and fiber across the board. Protein helps build muscle, control appetite, and is an essential macronutrient, and beans are also high in amino acids, which are what our bodies use to build proteins.
Apart from that, studies show that people who eat beans have a decreased risk of heart disease and cancer[*][*]. Some studies have also found a correlation between legume consumption and decreased risk of type II diabetes.
That’s all great, but it’s not all roses with beans. They also contain some questionable ingredients.
A few potential risks from eating beans
- Phytates. Beans store phosphorus as phytic acid. Phytates can interfere with your body’s ability to absorb essential minerals such as iron, zinc, manganese, and calcium, although it’s argued that the health benefits of healthy foods often outweigh any anti-nutrient detriments[*].
- Lectins. Found in high levels in beans, lectins function as a natural pesticide to protect plants from harmful organisms. Lectins can bind to your intestinal wall and exacerbate symptoms of leaky gut syndrome[*].
- Protease inhibitors. These are compounds that block your body’s protein-digesting enzyme, protease. Over time, this can also increase the chances of leaky gut[*].
Note: The reason why people are so careful about soaking raw beans before cooking them is to reduce some of these harmful components. Cooking them correctly will help prevent you from consuming any of these harmful ingredients listed above.
Master list of common beans and their carb counts
Here’s a list of common beans like pinto, black, and kidney, and their net carb counts[*]. This chart is entirely based on 1 cup of beans since that is a decent serving amount!
|Black Beans||227||15. 2g||25.8g||0.9g|
|Great Northern Beans||209||14.7g||24.9g||0.8g|
|Refried Beans||217||12.9g||24.2g||2. 8g|
As you can see, apart from black soybeans and green beans, most bean varieties are super high in carbs, and that doesn’t make them very friendly to ketoers.
Which beans are the most keto-friendly?
Beans containing the lowest amount of net carbs per serving include:
- Green beans. Green beans are one of the best keto-friendly beans available because a cup of green beans only has 5.8g in net carbs. Eat great beans tossed in salt, pepper, and lemon juice alongside grilled chicken for a low-carb, protein-packed meal.
- Black soybeans. Black soybeans are touted as the champion bean for ketoers, and while they still have lower carb counts then most other beans, they may not be as low-carb as commonly thought. Eden Foods Black Soybeans recently changed their label to 10g of net carbs per cup, which is substantially different from what the USDA reports (2g per cup). That varies by brand, too. If you apply the same USDA weight to Shiloh Farm’s black soybeans, that amount goes up to 24.4g net carbs per cup. The bottom line? Black soybeans are probably more keto-friendly than most other types of beans, but as with all beans you should approach this one with caution and keep your portion sizes to a minimum.
Which beans are the least keto-friendly?
Beans containing the highest amount of net carbs per serving include:
- Baked Beans. Sorry backyard BBQs, but the ketoers will have to sit out on this classic cookout side. Baked beans are extremely high in carbs, with one cup having enough net carbs (37.9g) to knock most people out of keto.
- Chickpeas. Chickpeas weigh in at 32.5g of net carbs per cup, which is entirely too many to call keto-friendly. Fortunately, there are a variety of keto hummus alternatives that you can use to get your dip fix in.
- Pinto beans. Pinto beans are also a no-go on keto, so you’ll have to forgo the chili for now. One cup of pinto cooked pinto beans has 29.4g of carbs!
- Red kidney beans. While these beans may contain a lot of protein, they are also packed with a lot of carbohydrates. Just one cup of red kidney beans contains a little over 29g of net carbohydrates.
- Cannellini (Navy) Beans. Navy beans have 28g net carbs per cup, so that’s not going to work on keto. This, unfortunately, knocks a lot of bean-based soups out there, but there are plenty of other foods and keto snacks to eat!
A note about modified keto diets
The only time high-carb beans are acceptable on keto is if you are following a cyclical (CKD) or targeted ketogenic diet (TKD).
With these approaches, you’re allowed to have some carbs during specific time periods to allow your body to restore its glycogen stores for optimized athletic performance and increased muscle building.
Consume beans on keto only if:
- You are following a cyclical ketogenic diet. This is when you have higher carb days one or two times out of the week. Athletes and people who want to build muscle can benefit from high-carb beans like black and pinto beans during their carb-ups.
- You choose the low-carb beans listed above. Low-carb beans can be consumed in small amounts during your standard ketogenic diet. If you are adamant about eating beans, try to time them around your workout so your body can burn through the extra carbs for energy.
Low-Carb Bean Alternatives
Many people like beans because of their texture and how complementary they can be for certain dishes. If you’re someone who wants to substitute beans for a similar food source alternative, consider eating the following:
- Beanless refried beans. This dish requires zucchini, onion, chili powder, garlic, cumin powder, salt, black pepper, chia seeds, almond butter, oregano, apple cider vinegar, and beef tallow. It’s a bean alternative and comes out to only 8g of carbs per serving!
- Enoki mushrooms. These mushrooms can be purchased fresh or canned and are a perfect side for salad or soup. One cup of enoki mushrooms contains only 3g of net carbs, which makes it perfect for the ketogenic diet. They’re also highly nutrient-dense and contain vitamin B, magnesium, potassium, iron, and phosphorus.
- Peas. This cheap and delicious frozen aisle staple is great to keep around. With 14g of net carbs per cup, they aren’t as low-carb as the previous two options, but they are a food you can eat in moderation.
The Bottom Line
Beans have been a staple in our world’s diet since pretty much forever, but since many types of beans are high in carbohydrates, they are not considered the best option for ketoers.
Fortunately, there are a few low-carb beans and several low-carb bean alternatives you can incorporate into your keto diet if you don’t want to give them up entirely.
Stick to the low-carb beans mentioned in this article (unless you’re following TKD or CKD), and you should have no problem incorporating them into your ketogenic lifestyle!
Are Beans Keto? Carbs In Beans + Substitutes
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Beans are a key food staple around the world (much like rice), and commonly used as a high fiber substitute for meat. If they are so commonplace, are beans keto as well?
Here’s your full guide to beans on keto — complete with carbs in beans for common varieties, keto bean substitutes, and recipes for keto beans.
(For more net carb questions, check this keto food list for easy reference, read the complete keto vegetables guide, or get fast keto answers with these cheat sheets.)
Are Beans Keto Friendly?
No. Unfortunately, keto and beans don’t mix… for the most part. Most beans contain too many carbs to fit easily in a low carb diet.
There are hundreds of varieties of edible beans, dozens of which you can find in conventional grocery stores. Most of them are not keto beans, but always read labels to be sure. Usually, you’ll want to find alternatives to beans on keto – I’ll share some ideas below.
How Many Carbs In Beans?
Do beans have carbs? Yes, without a doubt! For most varieties, the carbs in beans add up quickly.
On average, they most beans have between 12-20 grams net carbs per 1/2-cup serving. Below, we’ll go over the carbs in beans for individual varieties.
How Many Carbs In Black Beans?
Are black beans keto? Not really. A 1/2-cup serving will cost you 13 grams of net carbs [*].
How Many Carbs In Green Beans (String Beans)?
Here’s where keto and beans can work — you can have green beans on keto! A 1/2-cup serving contains 2.9 grams net carbs [*].
How Many Carbs In Pinto Beans?
Are pinto beans keto? Sorry, no — 1/2 cup tallies up at 15 grams of net carbs [*].
How Many Carbs In Refried Beans?
Are refried beans keto? You guessed it — they’re not. You’ll consume 12 grams of net carbs in every 1/2-cup serving [*].
Carbs In Kidney Beans
What about kidney beans — are they keto? Also no: 1/2 cup of plain kidney beans will cost you 14 grams of net carbs [*].
Carbs In Lima Beans
You shouldn’t have lima beans on keto, either. 1/2 cup contains 13 grams of net carbs [*].
Carbs In Garbanzo Beans
Are garbanzo beans keto? Still no… If you eat 1/2 cup of garbanzo beans, it will cost you 16 grams of net carbs [*].
Carbs In Navy Beans
Navy beans on keto aren’t a good idea, either. 1/2 cup contains 14 grams of net carbs [*].
Carbs In Baked Beans
Are baked beans keto? Definitely not — especially because they contain added sugar. Just 1/2 cup of baked beans has 20 grams net carbs [*].
Carbs In Soy Beans
Technically, soy beans (and edamame, which are young soybeans) are keto friendly beans — you can eat an entire cup of regular soybeans for 4 grams of net carbs [*].
However, soy beans carry similar problems to soy sauce on keto. They can act like estrogen in the body, are often genetically modified, and can inhibit your body’s ability to absorb key minerals [*, *].
If you practice a “clean” keto diet, you should enjoy these low carb beans in moderation (if at all). On dirty keto, they are okay.
Chart For Carbs In Beans
Pin the chart below to see the net carbs in beans at a glance for all the most common varieties:
Keto Bean Substitutes
Try these substitutes for keto beans. While they may not work in every bean recipe, they’ll still add bulk and flavor to dishes without the high carbs.
- Black Soybeans – These are a popular “dirty” keto bean substitute, and taste similar to black beans.
- Boiled Peanuts – Sounds strange, but these make a popular keto white bean substitute! You may want to soak peanuts before using so they taste less salty. (Keep in mind this is a “dirty” keto option as well.)
- Keto Chili – You won’t miss the beans in this meaty dish.
- Cheesy Taco Skillet – You can still get taco flavors in this skillet without beans.
- Chipotle Turkey Burgers – If you’re used to black bean burgers, this makes a flavorful alternative.
- Chili Cheese Fries – Tastes like the original, without the beans.
- 7 Layer Taco Dip – Who needs refried beans? This dish still packs in flavor without them.
- Roasted Cauliflower Soup – Tastes reminiscent of white beans, without the high carbs.
- Cauliflower Rice – Like beans, cauliflower absorbs spices well in many dishes.
- Chopped Zucchini – Since it cooks up soft, zucchini may substitute for beans in some cases.
- Ground Beef – Add more protein and fat to bean dishes with zero carbs.
- Omit The Beans – In recipes where beans don’t play a starring role, try eliminating them altogether — you might not miss them!
Keto Recipes With Beans
While you can’t eat most beans on keto, green beans are still a clean option for low carb beans. Try these recipes to see for yourself!
Keto Green Bean Casserole
A holiday classic, complete with creamy mushrooms and a crumbly topping.
Get The Keto Green Bean Casserole Recipe
Green Beans Almondine
A naturally keto dish, loaded with sliced almonds and crisp bacon.
Get The Green Beans Almondine Recipe
Oven Roasted Green Beans
Pop green beans in a hot oven for an easy side dish that’s ready in a flash.
Get The Roasted Green Beans Recipe
Keto Vegetable Soup
All the flavors of fresh, seasonal veggies — just no beans! You’ll love this simple and comforting soup.
Get The Keto Vegetable Soup Recipe
Conclusion: Are Beans Keto Approved?
So, are beans keto friendly? Keto and beans aren’t compatible in most cases. However, you can serve up dishes with green beans or try a variety of keto bean substitutes to satisfy your cravings.
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Reader Favorite Recipes
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Keto Refried Beans – Tasty Low Carb
Keto Refried Beans are the perfect substitute for classic Mexican pinto bean versions. Our recipe is low in carbs, looks similar to restaurant versions, and will balance your Mexican platter dinners. There are a few steps in the process. But, Joanie has come up with a way to duplicate one of our favorite Mexican restaurant sides, with a very unique taste. Once you get the steps down, this recipe is delicious, and so healthy.
We love Mexican food! Living in the Southwest, we enjoy excellent Mexican restaurants and have created many low-carb recipes to replace their high -carb versions. Our blog is filled with Keto Mexican recipes. However, the classic Mexican platter of a protein, rice, and refried beans is so high in carbs. As a result, we substitute cauliflower for making Spanish Rice, and Joanie has now created a low-carb refried bean substitute. As a result, we can now enjoy that classic Mexican restaurant plate, at home in a Keto version!
Two ingredients make this recipe possible. The first is to use eggplant in place of the pinto beans. Joanie says you can also use zucchini as a substitute for the refried beans. Both will work, so use either. You will have to peel, slice, and cube your eggplant or zucchini. They will cook down with the cubes becoming soft and then help to form a healthy paste in your blender. Yet, eggplant can be very bland. Joanie needed a second ingredient to boost the flavor without changing the consistency of the mixture.
As a result of much experimentation, she decided upon one of our favorite ingredients – Mexican pork chorizo. It adds flavor and the proper color of refried beans. The taste is fantastic! We use Mexican pork chorizo in a lot of recipes. Try chorizo in the following Tasty Low Carb recipes:
The most difficult technique to master in preparing Keto Refried Beans is the blending process. Once you have softened the egg plant/zucchini cubes and chorizo in your skillet, the mixture is to be pureed in a blender. We usually like our Vitamix blender, but Joanie chose to use her Breville Food Processor for pulsing. This way she can control the consistency. Add a little water to make sure the mixture does not become too dry. Certainly, a good spatula for the sides of your food processor will come in handy in between pulses. This will make sure all of the mixture is blended. You will get the hang of it! Just check to get the basic consistency of refried beans.
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Reserving some of the chorizo is another tip. This will allow you to change the heat of the finished paste to your palate. Joanie held back 1/2 of the chorizo and tasted the beans after pulsing a few times. You can add more chorizo and continue pulsing. If your tastes means you have left over chorizo, try mixing them with an egg scramble for breakfast. Honestly, these will amaze you!
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Keto Refried Beans – The Perfect Mexican Side that Tastes Like Original
Keto Refried Beans are the perfect substitute for classic refried beans! They are low in carbs and have the consistency of the original. You will add vegetables to your diet with a delicious taste. Enjoy your favorite Mexican platters with our Tasty Low Carb refried beans!
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You can also use cheddar cheese in place of Queso Fresco for a garnish. Throughout the process you can add a few tablespoons of water when necessary to increase the creaminess of the dish. Zucchinis can be used as a substitute for the eggplant.
Calories: 245kcal | Carbohydrates: 8g | Protein: 9g | Fat: 19g | Saturated Fat: 6g | Cholesterol: 28mg | Sodium: 567mg | Potassium: 487mg | Fiber: 3g | Sugar: 6g | Calcium: 76mg | Net Carbs: 5g
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Are Lentils Keto Friendly? | Humming Hemp
Lentils are growing in popularity. The intriguing legume keeps popping up in healthy curry and soup recipes and you want to know, are lentils keto-friendly?
Lentils, unfortunately, aren’t keto-friendly. The fiber in lentils is great for an overall diet but isn’t the best choice for keto. In a cup of lentils, depending on the color, you can end up with 39 carbs.
If you’re vegan or love lentils, and don’t want to give up this nutritional gem, they can fit into a keto diet. However, you should know it can be difficult to stay in ketosis with lentils. Other high fiber vegetables are more keto-friendly.
If you’d love to hear more about the lentils and their substitutes, stay tuned. I also just mentioned vegan keto, so keep reading to learn more about that.
Are Lentils Keto-Friendly?
Lentils are high in carbs and low in fat, so they aren’t keto-friendly. Between the variety of lentils, the number of carbs in each is different. Sadly, even the lower-carb lentil options are difficult to add to the keto diet.
Adhering to the keto diet properly means you must eat more protein and fat so that you burn fat. Lentils have too many carbs, which is just one problem. The other issue with lentils is they are missing fat, the key ingredient for the keto diet.
While in many diets you focus on low-fat foods keto is not one of them. For ketosis, you depend on healthy fats to help you lose weight. Lentils have no fat, they are all carb, vitamins, and minerals.
Are Lentils High in Carbs?
Lentils are legumes, more specifically a pulse, and they are high in carbs. The carbs that makeup lentils are fiber and a complex sugar that can be difficult to digest. So, even calculating based on net carbs, the carb count in lentils is still high.
Depending on the lentil, you can have between 20g and 39g of carbs in a cup. Even if you’re careful about which carbs you consume, eating good carbs like lentils could take you out of ketosis.
When you calculate net carbs you subtract the fiber, but with pulses, natural sugars are still left behind. These carbs work to lower blood sugar and are actually healthy for you, but don’t work well for keto.
Which Color Lentils Have the Lowest Carbs?
Black lentils seem to have the lowest amount of carbs by a narrow margin. Though the number of carbs is lower in black lentils, it’s more than you need for the keto diet.
You have your options of black, brown, golden, green, or red lentils to choose from.
According to the USDA, lentils have about 39.9g of carbs in one cup. Each color lentil has been reported to have a different amount of carbs.
Red lentils have more carbs than green lentils and green lentils contain more fiber. Green lentils will get you 32% of your daily fiber, while red lentils will only get you 14%.
Here are the lentils colors and carb counts for a 100g portion according to the USDA:
The different variety of colors and can be used in different ways. For example, red and yellow lentils are often used for soups because as you cook them they melt away.
If you’re going to choose a lentil while on keto, try a black or green lentil, that gives you texture in your soup. To make a lentil recipe keto-friendly only add a few lentils for nutritional value. The idea is to aim for the least amount of carbs possible.
Both green and red lentils still have high carb counts at 39g and 40g. So, another option is to choose a different nutrient-dense additive like hemp seeds for your soup.
For a vegan, legumes and beans are important for a complete diet.
Not only do legumes have the nutrition you need they are high in protein. So if you’re on a vegan keto diet you may want to include lentils.
Traditionally for vegan keto, you’d have to eliminate carbs, add lots of fat, and protein-rich vegetables. This means counting out lentils, fruits, grains, and starchy vegetables which are a big part of an overall healthy vegan diet.
The keto diet requires different levels of carb restrictions. So depending on your diet, you can have lentils if necessary.
However, if you choose to substitute lentils replace them with high protein veggies, hemp hearts, and tofu. For example, if you make a stew that requires lentils add extra veggies or tofu instead. When your stew is done top with hemp hearts, so you get more nutrition than you would have with lentils alone.
Other substitutes to lower your carb intake on a vegan keto diet include:
- replacing fruits with berries, in moderation
- replacing grains with nuts and seeds, especially hemp hearts
- replacing starchy vegetables with fatty avocados and leafy greens
A better replacement for high carb foods are low carb foods that contain healthy fat and protein. It’s important not to choose a low carb food that has no nutritional value.
Try adding hemp hearts to your keto diet. Hemp hearts add in fiber, omega fatty acids, iron, protein, and calcium.
Which Beans are Keto-friendly?
Keto-friendly bean options are available, but you’ll want to avoid legumes like pinto, navy, and red beans. The best option for the keto diet is one of the 130 varieties of green beans like edamame, black soybeans, green beans, and peanuts. Beans in a pod, like green beans are the best for the keto diet.
Just make sure you aren’t consuming any legumes, which are your common ‘beans’. Even foods with the name beans or peas in them would surprise you when they are classified. We’re looking at you black-eyed pea.
The bottom line, all legumes should be avoided on keto.
You can always find other substitutes that give you the nutritional profile of beans without the carbs. For example, mushrooms or eggplants make great substitutes for stews.
Hemp is always a great substitute as well. If you need more fat you can add hemp oil and leave out the lentils. If you need more protein in your diet try hemp protein powder.
Are Lentils Good for Losing Weight?
The most interesting thing about lentils is that they can help you lose weight. This high carb protein has the right combination of fiber and low fat to keep you full.
A lot of diets that aren’t carb friendly tend to shun legumes. As with all things you need to eat them in moderation.
If you want to follow keto the right way skip the lentils. Legumes will knock you out of ketosis if you eat too many.
Still, lentils do have good qualities that would benefit an overall diet. Studies show that foods high in fiber and protein, but low on the glycemic index and low in saturated fat, help you lose weight.
In fact, pulses can be a beneficial weight-loss strategy even when diets don’t intend to restrict calories.
Lentils contain soluble fiber that slows down digestion and absorption to trigger weight loss. The fiber also keeps you full. Lentils even lower cholesterol and helps protect against diabetes. These benefits should not be forgotten.
Which Color Lentils are the Healthiest?
Black lentils are the healthiest. They contain the most protein and fiber than any other lentil. The surprise of black lentils is that they contain a large amount of calcium and iron.
Not all lentil types are the same. They contain different nutrients and cook differently. While they’re all healthy in their own way, some lentils have more nutritional value than others.
Red and yellow lentils are similar in profile and come in second to the black lentil. They have the same attributes as the black lentil with a little less calcium. The black lentil has 100mg while the red and yellow lentils have 40mg of calcium.
Any color lentil will get you the nutrition you need, but with a high carb cost. Lentils are great for many other diets, but not keto.
Summary: The Healthiest Food You Shouldn’t Eat on the Keto Diet
Lentils are healthy and great if you are vegan or trying a high fiber diet. The fact is with a carb count of 39g, lentils are not keto-friendly.
The funny thing about lentils is they can help you lose weight. While each color may have a difference in how they are cooked they are all high in carbs.
If you do want to eat lentils on keto, you can, in a small amount. You can mix lentils with other veggies or substitute them all together with green beans or black soybeans. Eating the cousin of a lentil, the peanut will give you some protein without the carb count.
So don’t worry if you just found out about the amazing lentils, only to learn you shouldn’t eat them. You have options that won’t take you out of ketosis, for example, hemp seeds. If you want protein without the carbs, but all the healthy fat, try some hemp hearts today.
Are Chickpeas Keto? [What You Need To Know]
Chickpeas, or garbanzo beans, are a legume similar to pinto, black beans, and lentils. I enjoy them alone or in a falafel, but either way, nobody can deny that they are delicious! But can you have them while following a keto diet?
Unless limiting yourself to a minimal amount, chickpeas are too high in carbs for a keto diet. While chickpeas and other legumes are high in fiber, they are primarily a carbohydrate source with around 33 grams of net carbs per 1-cup serving cooked.
In this article, I’ll go over how you MAY be able to fit in a bit of chickpeas, the benefits of chickpeas, alternatives, and even mock “chickpea” recipes that may still give you your fix.
Are Chickpeas Keto?
Chickpeas have been grown and used in Middle Eastern countries for thousands of years.
Not only are chickpeas delicious, but they are chock full of protein, fiber, vitamins, and minerals, but can you enjoy chickpeas on a keto diet?
Unfortunately, the answer isn’t so black and white.
However, for most individuals, I would recommend staying away from chickpeas if you’re looking to minimize your net carbs and stay or get into ketosis.
This includes different foods primarily made from chickpeas as well, which include falafels and hummus.
How Many Carbs Are In Chickpeas?
While chickpeas do have a good amount of fiber, it still has enough carbs to make it not ideal for a keto diet in large quantities.
Most individuals have a carb limit a.k.a carb allotment between 30 and 50 net carbs per day. This makes chickpeas not one of the best foods to consume if you’re doing your best to stay in that range.
A one-ounce serving (28g) of chickpeas has 7.7 grams of total carbohydrates, with 2.1 grams of that coming from fiber. In total, a one-ounce serving of chickpeas has 5.5 grams of net carbs.
Nutrition Facts For 1 ounce (28 gram serving): 1https://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2
- Calories: 45.9
- Fat: 0.7 grams of fat
- Carbs: 7.7g
- Fiber: 2.1g
- Protein: 2.5g
Health Benefits Of Chickpeas
Aside from being relatively high in fiber and a good source and a complete protein, especially for those who are vegan or vegetarian, what other health benefits do chickpeas offer?
Eating chickpeas may help prevent or offset the development and progression of various chronic diseases such as cardiovascular disease, heart disease, and type 2 diabetes. 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
Chickpeas are also rich in:
- Vitamin C
I should also note that chickpeas are high in phytic acid, which may prevent the absorption of minerals, which makes it almost counterproductive.3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/
While chickpeas do not cause a significant rise in insulin levels and may aid individuals attempting to lose weight, if your goal is to get in and maintain a metabolic state of ketosis, it’s not the best use of carbs.
However, those on a low carb diet may find that they can fit a small amount since their carb limit has a little more flexibility.
Can You Eat Hummus On Keto?
You might be wondering if hummus is ok on a keto diet. After all, it’ss made from chickpeas but has other ingredients that may be lower in carbohydrates to semi “dilute” the number of carbs it has.
Hummus is essentially a dip made by blending chickpeas with tahini, garlic, and citrus.
We already know that garlic and lemon are ok on keto, so what about tahini? Tahini is generally ok since it’s made from sesame seeds, which are low carb.
But is mixing the other ingredients enough to make it accepted despite the high carb nature of the chickpeas?
And the answer is, maybe.
A small serving of hummus is moderate in carbs due to the added fats and “dilution” of the chickpeas.
Even drinking something like a cup of whole milk yogurt can be too much if you drink enough of it.
Take this Costco snack-size hummus as an example. A snack pack has 10 grams of total carbs, but 3 grams of dietary fiber, and 12 grams of fat from vegetable oils, thus leaving you with 7 net carbohydrates.
If you can fit the 7 grams per day into your daily total (assuming you even eat the entire snack pack), then yes, you can eat this on keto.
You have to remember, despite what everyone tells you, there are no black and white rules to keto (sort of).
I’m all about finding what works best for you and fits your lifestyle.
Why No Beans On Keto?
While chickpeas may not be a low carb food, and is technically a bean, what about other beans on a keto diet?
Unfortunately, many other bean varieties (black, pinto, kidney, etc.) fall into the same as chickpeas, which are garbanzo beans.
They have too many carbs to make it worthwhile for many people to fit in regularly while following a ketogenic diet.
Unless you plan only to eat a spoonful, but who does that?
However, a small amount isn’t enough to derail your weight loss efforts.
Again, it may be ok for a low carb diet, but may be too much for most following a keto eating plan and restricting their carbs heavily.
Alternative To Chickpeas?
If chickpeas and beans are out of the question, what can someone eat as an alternative?
While nothing can replace the authentic taste and texture, we can come pretty close with a little ingenuity, a bit of imagination.
While a little higher in carbs than other vegetables, peas have about half as many carbs per serving.
A half-cup serving of peas has 13 grams of carbohydrates, with 5 of those coming from fiber. This leaves you with 8 net carbs per half-cup compared to the 16 grams for the same half-cup serving from chickpeas. 4https://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2
Eggplant, bacon, coconut oil, and seasonings are used to recreate the texture and taste in this low carb dish.
Have some on low carb taco Tuesdays or top them with some cheese and sour cream and eat it with a spoon! Or enjoy a cup along side your favorite protein foods.
Photo and recipe courtesy of Maria Emmerich of Mariam Mind Body Health
Mushrooms are a great option as a substitute for beans on a keto diet.
I know what you’re thinking, but hear me out.
While also being high in vitamins and minerals, enoki mushrooms semi resembles the texture of cooked beans. Mushrooms also absorb many flavors very well and give off a natural meaty flavor of its own.
At least try it out.
Keto “Chickpea” Recipes
Were you looking for some alternatives for chickpeas? I got you covered down below.
Cauliflower is substituted as a base instead of chickpeas in this hummus recipe. Add a few cloves garlic and top it off with a drizzle of your favorite extra virgin olive oil or avocado oil and some lemon juice.
A good food processor will help you tremendously with this and other keto diet recipes.
Works great as a dip for green beans or celery sticks.
Cauliflower wings (mock falafels)
While these are technically mock “buffalo wings,” they could easily serve as a substitute as a falafel! I don’t see why they didn’t call them buffalo cauliflower falafels.
Photo and recipe courtesy of Chocolate Covered Katie
Chickpeas, which are garbanzo beans, and other beans mentioned earlier aren’t considered a low carb food.
While all foods are generally ok, depending on how small of an amount you are willing to have, it’s usually suggested to avoid them altogether.
Certain foods are just more conducive from a satiety and micronutrient standpoint. However, if you’re dying for a cup of chicakpeas or a cup of hummus, you may find yourself only temporarily knocked out of ketosis.
I find some people are ok having a small amount of certain foods while that same small amount causes other people to go off the rails.
Unless you’re following a cyclical keto diet such as the cyclical ketogenic diet (CKD) or targeted keto diet (TKD), which have higher carb days, they aren’t an ideal food choice for most individuals following a keto diet.
In short, a cyclical ketogenic diet alternates between low carb and higher carb days, while a targeted ketogenic diet places carbs strictly around workouts.
Keto diet for weight loss 👙 menu for women, reviews, benefits and harms, results
Keto diet is a low-carbohydrate, high-fat diet. She is credited with magical properties: they say, she will not only help to lose weight forever, but also rebuild metabolism and relieve health problems. What is it really? Olya Tretyakova is sorted out.
The popularity of the keto diet is skyrocketing: for this query, Google displays almost half a million links with tips, meal plans and a list of allowed foods.
Gwyneth Paltrow and Halle Berry are on a keto diet. It is also known that it was this nutritional system that Alicia Vikander adhered to when preparing for her role in the movie “Tomb Raider: Lara Croft”. But is it worth it for a person who does not plan to surprise Hollywood and plunder tombs? For example, someone like me?
Experts helped me to sort out this issue:
Links to studies – from the article “The ketogenic diet: most likely not for you.”
What is the keto diet?
There are several types of low-carbohydrate diets ranging from liberal LCHF (low-carb high-fat) to extreme carnivore “predator feed” in which only animal products are present in the diet.
The keto diet is roughly halfway between these extremes. This is a very high fat, low carbohydrate diet. According to various estimates, fats should occupy up to 70-80% in the diet. For this, we are promised an increase in life expectancy by 10 years, an increase in energy and productivity, and a healing from cancer.
How does keto work?
We normally get our energy from glycogen, which is obtained from carbohydrates and stored in the muscles and liver. When you switch to a high-fat diet, your metabolism changes.Instead of glucose as an energy source, the body begins to consume ketones – molecules that the liver produces in the absence of glycogen. That is, in fact, in the absence of carbohydrates, our body will receive energy from an alternative source – fats and proteins.
To switch to this alternative source of nutrition, you need to free the body of residual glycogen and force it into a state of ketosis. This is where a diet high in fat, moderate in protein, and minimal in carbohydrates should help.Various sources determine the dose of carbohydrates at 20-30 g per day. This corresponds to about one and a half slices of bread or 50 g of buckwheat. The rest of the diet is fatty meats, fish, butter, nuts, and eggs.
In the 1920s, the keto diet was used for children with epilepsy. However, nearly a hundred years have passed since then, and today, according to a report published in the journal Epilepsy, the keto diet is one of the most rarely used ways to combat this ailment.
A new round of keto popularity was brought by the study of the nutrition of the peoples of the Far North.“Their diet consists almost entirely of meat and fat,” says Irina Urnova. “Interest in such nutrition grew when it was found that these people have extremely low levels of cardiovascular disease, degenerative brain diseases (dementia, Alzheimer’s, Parkinson’s) and type 2 diabetes.”
But how much it depends on nutrition, and where is the cause, and where is the effect, it is impossible to say for sure. There is no scientific research that would confirm this connection.
How to enter a ketogenic diet?
Switching to keto is not exactly a pleasant experience.In the process of refusing carbohydrates, many people observe such a phenomenon as “ketofluenza”. “This condition is similar to a cold,” says Irina Urnova, “aches, drowsiness, a sore throat, and problems with stool appear. Most often, the symptoms disappear in 1-3 days. ”
… Or last much longer. “It happens that the adaptation lasts from 1 to 6 months – depending on what system of nutrition the person adhered to before, and to what extent he suffers from excess weight,” says Alisa Fuzeeva.Often, unpleasant symptoms are associated not so much with the transition to a different type of diet itself, but with one of its consequences – the death of candida in the body: “When it breaks down, it releases toxic substances, and this makes a person feel bad.”
In any case, according to Fuzeeva, it is necessary to enter ketosis wisely: measure ketones in urine once a day and take vitamins and minerals.
Regarding vitamins, Urnova agrees: “By switching to a keto diet, a person initially loses a lot of water, which is retained, among other things, by glycogen in the muscles.Water takes with it minerals – electrolytes: magnesium, potassium, zinc and sodium. Therefore, their deficiency should be filled. ”
Contraindications for the keto diet
“It is categorically not suitable for thyroid diseases and those who love carbohydrates,” Fuzeeva lists. “And also to those who expect a quick result, because this is not always possible.”
“Also, you should not try it yourself for those who have acute kidney and liver problems, pancreatitis, liver dysfunction, porphyria, type 1 diabetes,” continues Urnov’s list.
Keto diet menu
It will be difficult for those who, in principle, like to eat. The list of permitted products is small, the variety of proteins is generally very limited by their quantity, and at the same time, the daily protein should not exceed 20%. And not everyone will want to eat exclusively fat.
Harmful? Healthy? Or is it harmful?
The opinions on this matter are contradictory. Evidence-based medicine advocates are most often opposed. According to Yuri Poteshkin, for some, the keto diet can be deadly: “In people with diabetes, when switching to this type of diet instead of ketosis, ketoacidosis may develop.This is a condition that develops with insulin deficiency. In this case, you can die in 24 hours. The person loses consciousness, then – resuscitation. And then, if someone finds the victim in time and realizes that he needs help. The fact is that with ketoacidosis, a person emanates a smell of acetone, similar to that which appears after alcohol abuse. It is easy for outsiders to confuse one with the other, so the attitude towards a person lying on the street unconscious can be appropriate. ”
But, we emphasize, this is true only for people with diabetes.An ordinary healthy person cannot develop ketoacidosis, says Poteshkin.
“Yes, ketoacidosis can threaten people with certain diseases – for example, type 1 diabetics, whose body cannot cope with a large amount of ketones,” agrees Irina Urnova. – However, insulin dependent people are people with a serious and sometimes congenital condition. They also cannot eat high-carbohydrate foods. On this basis alone, one cannot conclude that the keto diet is dangerous for everyone else. “
In general, there is no scientific evidence that a ketogenic diet is harmful to a healthy person. (Except, of course, digestive problems: for some, such a diet causes constipation, while for others, diarrhea.)
But there is no evidence that it is beneficial.
Perhaps because, as a way of life, she is just very young. “The ketogenic diet has spread not so long ago,” says Alisa Fuzeeva, “And it’s hard to find people who stick to it for a long time.”
“The longest-term studies of keto that I have seen lasted 24 weeks,” adds Yuri Poteshkin.- As for the statements of people who say that they have been sitting on it for 50 years … People say whatever they say! Every day I see those who claim that they do not eat anything at all – and for some reason do not lose weight. ”
In addition, there is a difference between a therapeutic keto diet, that is, one that is prescribed for medical reasons, and a normal nutritious diet for healthy people, says Urnova. The second is milder, does not require extreme and is often combined with the usual low-carb: “Many switch to keto periods: sit for 2-3 months – and back, to a more liberal version of low-carb-high-fat (LCHF) diet.”The amount of allowed carbohydrates with LCHF is greater – from 50-70 to 100-120 g per day. But also, of course, not at the expense of sweet rolls, but at the expense of high-quality whole foods – vegetables, fruits, berries, and sometimes some cereals.
Who needs a keto diet anyway?
Studies show that ketosis, without which there is no keto diet, is effective under extreme stress: it prevents oxygen toxicity among deep sea divers and makes ultramarathoners more resilient.
However, there is still no consensus on this matter. One study found that a keto diet may slightly improve endurance (specifically in mountain bikers). And according to another study, it does not improve, but, on the contrary, reduces performance.
Does the keto diet protect against disease? Opinions on this matter are also mixed. There seems to be some evidence that it can help treat cancer. However, according to the publication “Medical Oncology”, the keto diet not only helps with this, but can also cause unwanted side effects.
However, ordinary people are not athletes! – they still switch to the keto diet.
For what? According to Irina Urnova, who herself follows the keto diet, “including for the sake of clarity of mind, good health and mood, and restful sleep.” Although, as a health benefit, sometimes it is enough to follow a simple low-carb, high-fat diet – there are 50-70 g of carbohydrates per day: “Some people lose weight with such a diet and solve certain health problems.”
Dr. Poteshkin believes that it is not worth doing this: “As a way of life, the keto diet is a dubious decision.The keto diet is used only for medical reasons – that is, for epilepsy, and only under the supervision of a doctor. As a constant diet, it is not physiological, because constant carbohydrate starvation is unnatural. I understand that keto dieters don’t consider lack of carbohydrates to be hunger, but for the brain it is. After all, the brain feeds primarily on carbohydrates. And they should be in the diet. ”
Will the ketogenic diet help me lose weight?
The keto diet does not promise exact numbers: “in X days you will lose Y kg”, but its adherents assure: as soon as you switch to it, excess weight will start to go away.
If only because on keto people obviously eat less. Many – only twice a day: morning and evening. During the day they do not eat lunch because they do not feel hungry. Fats saturate and break down longer, explains Irina Urnova.
Divorce or Really?
According to a recent study, all diets in the world work exactly the same: they simply create a calorie deficit. That is, for weight loss, it is not so important what exactly you stop eating: carbohydrates, fats, proteins, or simply reduce the amount of food.“But a person is designed in such a way that it is easier for him to believe in a miracle diet, rushing to extremes, than to come to an agreement with himself once and for all and constantly eat rationally,” explains Ksenia Selezneva. – That is why all kinds of diets have been, are and will be popular. And each new one will promise lightning-fast weight loss once and for all. ”
Have you tried the keto diet? And what kind of diets did you go on? Which ones helped, which ones turned out to be useless?
Keto diet: what are its advantages and is it possible to follow it in Tajikistan?
October 11 is World Obesity Day. Here we have already talked about which Tajik dishes, if consumed frequently, lead to problems with excess weight. It was also recalled that even the President of our country indicated to take measures to study, prevent and treat obesity within the framework of the Strategy for Nutrition and Physical Activity in the Republic of Tajikistan for 2015-2024.
Today we decided to tell you about the keto diet. Few of our compatriots know about it and its benefits.On this topic, we talked with the coordinator of the Weight Loss and Healthy Eating Program Nigina Ikromi .
“The keto diet, or the ‘ketogenic diet,’ is a low-carb diet in which the body uses ketones, which are made from fat in the liver, for fuel,” says Nigina.
This type of diet has many names – ketone, low carbohydrate, Low Carb High Fat (LCHF), etc. According to it, it is allowed to eat no more than 50 g of carbohydrates per day.As a percentage, the menu is compiled as follows:
fats – 70%;
proteins – 20%;
carbohydrates – 10%;
By the way, thanks to the keto diet, Nigina herself lost 18 kg.
Photo from the page of Keto & Fit Tajikistan
“The ketogenic diet allows you to eat your favorite foods without restrictions,” she says, “even baked chicken with the skin is allowed. The main thing is not to exceed the permissible amount of carbohydrates.I coordinate the Weight Loss and Healthy Eating Program. Our partners are the 55 AQUA sports complex, the Nurafzo medical center and a keto nutrition specialist from the USA with 18 years of experience. “
Briefly about what is included in the Program:
– “Keto & Fit” – a package with the necessary products for the first month and the necessary things for sports;
– Keto recipe cards;
– Weekly meal plan;
– Delivery of the necessary tests;
– Intermittent fasting;
– Visiting the sports complex (group training or swimming at your choice) 3 times a week;
– 2-time online consultation with a specialist from the USA with 18 years of experience;
– Weekly group meeting at 55 AQUA;
Price : 1500 TJS
Photo courtesy of Nigina Ikromi
“We are meeting to learn about the progress of each of our members, as well as the challenges they faced.Depending on their results, the program plan may change, “explains Nigina.
More information about the program can be found on the page of Keto & Fit Tajikistan.
The main thing is to use correctly
– Is it possible to follow a keto diet in Tajikistan?
Intermittent fasting is a diet in which periods of food intake alternate with periods of abstinence strictly at a specific time.
– Yes, our country is rich in healthy natural food products, you just need to choose and use them correctly.But, unfortunately, not everyone knows how to do it. Basically, for example, we have a lot of carbohydrates in the form of white sugar and white flour. It is possible to eat according to the keto diet and at no additional cost.
For example, we have so many different types of green vegetables, herbs and healthy fats. There is no need to be afraid to eat healthy fats: they do not lead to weight gain, but, on the contrary, help in the fight against it and contribute to improving overall health.
And keto foods can be purchased at any local store or market, Nigina says.It is:
Fats and oils . Butter, mutton fat, fish oil, sesame oil, olive oil, linseed oil.
Nuts and seeds. Walnuts, flax seeds, chia seeds, sunflower seeds and pumpkin seeds, almonds and pistachios (these can improve your brain health, strengthen your immune system, aid digestion and control blood glucose levels).
Dairy products . Kefir, heavy cream, hard, semi-hard and soft cheeses, cream cheese, fatty sour cream and fatty cottage cheese.
Meat, eggs and fish . Beef, chicken, goat, lamb, fish: mackerel, tuna, salmon, trout.
Vegetables . Spinach, sorrel, bell peppers, lettuce, bok choy, rucola, leafy, Brussels sprouts, sauerkraut, cauliflower, green and white cabbage, cucumbers, eggplant, zucchini, celery, asparagus, broccoli, green onions, green beans, peppers, radishes, etc. tomatoes as well as mushrooms.
Fruit. Strawberries, raspberries, blueberries, cranberries, blackberries, some types of melons, cherries, tangerines, oranges, cherries and black plums.
Drinks. Table water, water with fruit or cucumber pieces, water with 1-2 drops of lemon or lime juice, bone broth (improves immunity and intestinal health), black and green tea, and coffee with heavy cream or coconut milk.
Benefits of the ketogenic diet
In addition to the treasured loss of extra pounds, it contributes to the control of blood sugar, which is beneficial for those who have diabetes, increase energy, normalize appetite, lower cholesterol and blood pressure, improve skin color, and reduce skin problems.
Photo from the Keto & Fit Tajikistan page
– Is it possible to lose weight just through a keto diet? Or is it still necessary to play sports?
– Perhaps, but over time, the skin may lose firmness and elasticity and simply sag. The body must be accustomed to sports and proper nutrition from childhood. Exercise helps maintain blood flow, maintain energy for a long time, and generally keep us in good physical shape.
That is why we launched this program together with the 55 AQUA sports complex. They provided us with the most comfortable conditions in which our participants, while dieting and attending workouts, received more effective results.
Workouts for weight loss are not only about swimming, fitness and so on, which is available mainly in the gym. According to Nigina, it can be light jogging, cardio training, and race walking. The key rule is to always be on the move.
“You can exercise at home, in the yard and even outdoors,” she says.
– How quickly do you achieve the desired results while following the keto diet?
– The result depends on the state of health, age, lifestyle and whether all the rules of our Program are followed. Our participants, for example, in the first month lost weight ranging from 4 kg to 9 kg, they had a noticeable surge of strength and energy, headaches disappeared, and some of them lost their blood pressure.However, from the second month, weight loss is slower, and this is completely normal.
“Since I have been on the keto diet, my blood pressure has never increased, although it used to be 140/100, 170/110,” says one of the participants in the Program.
“I began to feel better,” says another, “I used to take pills for blood pressure every day, now I’m not in it anymore, because my condition is just excellent. I noticed that I was eating very quickly. …
For those who doubt whether it is worth switching to ketogenic nutrition, from the Keto & Fit Tajikistan page we took the cocktail recipe provided to the participants by the “keto coach”. It’s very simple.
– Bow 1 head;
– Tomato 3 pcs;
– Parsley 1 bunch;
– Avocado 3 pcs;
– 0.5 ml of fresh lemon juice;
– salt (sea or Himalayan):
Mix everything in a blender and you’re done!
Which way you want to lose weight is purely your personal choice.The main thing is not to overdo it, not to engage in self-weight loss, because each organism is individual and the method of another person who was able to lose weight may not suit you.
And here’s some more tips from a Tajik fitness trainer.
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90,000 Food diary for 10/24/2020
WHY I CHOSE KETO. AND HOW TO BE
_______ Perhaps who
then in my story he recognizes himself or his child – and this will help
him in time to notice the problem and look for his own way
perhaps those who were in
a similar situation, have their own experience and have gone their own way and
share their knowledge with me a little – i.e.because I still have
there are no answers to the questions that are now in front of me suddenly sharply
About ketogenic nutrition
I learned a long time ago – about 5-6 years ago. This was an article in
magazine for athletic jocks. There, keto was presented as
diet for weight loss.
Article me slightly
shocked. It was necessary to eat what is in ordinary diets just
it was forbidden: fatty meat and fish, fatty parts of chicken, lard,
bacon, cheese, butter, a variety of nuts and seeds,
various vegetable oils should be added to salads and salads
be a lot.Bread, any pastries and sweets, cereals and
fruits. The pictures were huge beautiful pieces of pork and red
fish, cheeses, nuts, etc. And a description of how well fat is lost
mass with such a diet. And that this food is not so complicated and
expensive, as it seems at first glance.
I didn’t believe either
In my mind then there was a simple understanding: “To lose weight,
need to eat less! “” Why spend a lot of money on food if you
just need to lose weight? “Yes, and lose weight
I wasn’t going to: I weighed about 66 kg, if I’m not mistaken,
and that was fine with me.
The only thing that worried me
then it’s not very good
well-being and I was in constant search of food, from which I
would feel better. For example, I noticed that from an early
breakfast I feel like a hedgehog in a fog. But even if I have breakfast
too late – the feeling is the same. If I ate only for breakfast
boiled eggs – then I was active for several hours. If you ate
then widely advertised oatmeal – in half an hour it began
foggy state and weakness. The same if I did myself for tea
sandwich with white bread.First – good, after 20-30 minutes
slight nausea began, when it is not clear whether you want to sleep, then
whether there is, or weak signs of poisoning. Almost normal myself
felt like breakfast was just tea, boiled eggs and crusts
bread without pulp with butter. Sometimes I tried the same for lunch
eat. It was ok for meat, but abnormal for sausage
But somehow life ran so badly that
there was not much time to comprehend and associate their condition with food,
it seemed to me that I was just very tired and this is so mine
I remember this state
long ago, from early childhood. I remember my strange attitude towards
sweet. For example, at birthdays, after all the children
ate and drank tea with cake, the children were released from the tables and
went to play in another room. Everyone was playing, and I’m in minutes
20-30 sat down somewhere and usually draw. And then she went to the table with adults in search of
cutlets or sausages.
This feature has remained with me
and in adulthood, everyone took her for a whim or food
perversion, and so am I.For me it was specially left on
“sweet table” plate with something “real”: sausage
slices, cutlets, pieces of meat and cheese. And I was fine: I
ate cake, then ate meat, then again could eat sweets and
I didn’t take a lot of steam – I’m so used to it
since childhood, I was familiar and not surprising.
I did not eat potatoes in borscht or soup as a child, I didn’t eat
sweet milk porridge and semolina – “did not like”. I often wanted
boiled sausage without bread and apples. For some reason, these two products.I also loved eggs. And raspberries, but only from a bush.
In adulthood, she chose unsweetened pastries, if necessary
have a snack somewhere on the run, because I noticed many times that
I taste from sweet snacks
weakness, slight nausea and dizziness – as if I
very hungry and hungry. However, these symptoms
attributed to fatigue, while wondering why they did not get tired
And only having lived to almost 50 years old, I suddenly realized that this was all for a reason,
that I most likely have insulin resistance.At the same time, I
a person who is relatively well versed in medicine. But,
it seems that I was confused by the fact that I am a lot
once tested for sugar and everything was always normal, closer
to the upper limit, but normal.
Realizing that I have IR, I began to study Basilio – Anton Petryakov, channel
FreshLife28 on YouTube.
And I began to use Anton’s recommendations. I began to feel better and finally
made sure that my well-being largely depends on the fact that I
eat.I liked the change in my feelings.
However, this system did not suit me
for long term use. Firstly, I don’t
early breakfast is suitable. Secondly, I had to carry with me
containers with food and there was not always time and there was a place where I was
could warm up and eat. Thirdly, I could not several times in
day there is porridge – they turn on “a hedgehog in the fog” from them. IN
fourth, I felt very much lacking fatty foods.
I began to modify the scheme
nutrition.She took away the early breakfast, left in breakfast only
eggs and meat, for lunch – fried pork steak and salad, or
fish, for an afternoon snack – canned beans, or cottage cheese
or cheese, for dinner – a portion of meat with a large portion of salad or meat
soup with salad. And suddenly I
I realized that the food that I draw is
ketogenic nutrition is what I read about in a magazine for several years
back. And which she still considered nonsense.
Life flies by rapidly, a lot of events. And nutrition is not at all
the most important thing is my priority.Therefore, dietary changes were slow.
As the saying goes: in your spare time.
At the beginning of 2020, I began to count
By that time I had gained weight – weighed 75 kg. And I wanted to throw up
66. And I realized that it is very difficult for me
go into a calorie deficit.
I needed a variety of fats and
oil – I decided for myself very clearly, because I have
very big problems with the vessels of the legs, and for building the walls
vessels need fats.
Fat is a very high-calorie product, even a teaspoon and extra
a piece of butter was critically reflected in the calorie numbers.At the same time among my entourage
the idea of PP was strong: honey, dried apricots,
raisins, prunes, fruits. They pulled the lion’s share
A dilemma has arisen: reduce
to a minimum amount of fat or abandon the idea of the so-called
I understood that these PP products –
pure carbohydrates. But how can we do without carbohydrates at all, and even such
super useful? I also had carbohydrates in my diet
potatoes, buckwheat, black bread and crispbread. Give up on them? Although I
I don’t feel very well after all these foods, but
how to eat without carbohydrates? Without
a person cannot live long carbohydrates.I was sure of that. WITH
them – I feel bad, but without them – is it impossible?
I began to purposefully study
information on ketogenic nutrition: articles on the Internet and videos on
YouTube (Dr. Berg, Anton Voronov, Alena Fazleeva …)
January 2020, I began to gradually minimize the remaining
my diet is carbohydrates. And at the beginning of summer 2020, I switched to
My keto experience is enough
described in detail in my blog on this site of the Ministry of Healthcare, do not repeat
will. I will just say that I feel incomparably better,
much better than all previous years, despite the difficult
periods of adaptation.
My immediate plans were to reduce the weight to 60 kg – by
according to my preliminary calculations, this should have happened by the New
Year. Until that time, I
planned to decide what to do next: stay on keto or
switch to a different type of low-carb. I was in no hurry, until NG
there is still a lot of time.
However, life brought its own
adjustments: I got the flu. Two weeks passed. My
food is not keto at all, moreover, it is strange and not
amenable to normal logic: I want to eat raw eggs,
persimmon and tomato juice.Not even dividing them too much. Perversions
the smell also plays a role. For example, hake stewed with carrots
smelled of young boiled corn to me. Difficult to eat
fish that smells like boiled corn. And I constantly
nauseous, especially after carbohydrate meals (apples, bananas,
grapes …) I got into a vicious circle, as in childhood after
holidays: sweet things are bad, but you want sweet.
And now my questions (I know what’s on
the site has experienced ketosis people, and just literate people).I
I cannot find answers to these questions yet.
___ Can my post-influenza
the state is aggravated by abrupt withdrawal with keto and a predominance
carbohydrates in the diet?
__ If you go back to keto now
– it is better to do it after a day of full hunger strike or without
__ I am no longer relevant
keto as a weight loss diet. I almost reached my goal
(now 61 kg). Treat keto as a tool for improvement
health. Maybe it’s better not to be keto
pure, but what kind of low-carbohydrate? Which
is the ratio better? I will repeat my problem: determine by method
selection of what percentage of the BZHU are optimal for me – now I can not.Because the body jokes its own jokes is unrealistic.
beginner’s guide – article avitasport.ru
1. What is the keto diet?
The keto diet is well known as a low-carb diet in which the body produces ketones in the liver for energy. It goes by many different names: ketogenic diet, ketone diet, low carb diet, low carb high fat diet, etc.
When you eat foods that are high in carbohydrates, the body will break them down into glucose and produce insulin.
- Glucose is the simplest molecule in the body that is converted and used for energy, and it will be chosen from any other source of energy.
- Insulin is made to absorb glucose from the bloodstream throughout the body.
Since glucose is used as the primary source of energy, fat is not needed and is therefore stored.Typically, on a normal, higher-carb diet, the body will use glucose as its primary form of energy. By decreasing carbohydrate intake, a condition known as ketosis is induced in the body.
Ketosis is a natural process that helps the body survive with reduced food intake. During this condition, ketones are synthesized in the body, which are formed when fats are broken down in the liver.
The ultimate goal of a healthy keto diet is to get your body into this metabolic state.We do not do this by cutting calories, but by being deficient in carbohydrates.
Our body is very well adapted to what substances it receives from food. When you overload it with fats and remove carbohydrates, it will start burning ketones as its primary source of energy. Optimal ketone levels provide improved health, weight loss, and increased physical and mental performance.
2. Results from the keto diet
There are many benefits of the keto diet, from weight loss and increased energy levels to therapeutic medical uses.Most people can safely eat a low carb, high fat diet. Below is a short list of the benefits you can get from a ketogenic diet. Below is a brief summary, read in more detail at Benefits of the Keto Diet: What the Actual Research Says.
- Weight Loss
The ketogenic diet essentially uses your fat as an energy source, so the weight loss effect is obvious.With the keto diet, insulin (the fat storage hormone) levels drop significantly, turning your body into a fat burning machine.
Compared to thousands of traditional diets based on one “eat less” formula with only different food decorations, following a ketone diet is as unbearable as looking at food from this picture
Scientifically, the ketogenic diet has performed better than diets low in fat and high in carbohydrates even in the long run.
Many people include MCT oils in their diet (this increases ketone production and fat loss).
- Blood Sugar Control
The keto diet naturally lowers blood sugar due to the type of food you eat. Research shows that the ketogenic diet is a more effective way to treat and prevent diabetes than low-calorie diets.
If you are pre-diabetic or have type II diabetes, then you should seriously consider a ketogenic diet.
Many people use the ketogenic diet specifically to improve mental performance.
Ketones are an excellent source of energy for the brain. When you lower your carbohydrate intake, you avoid large spikes in blood sugar. Together, this can lead to improved concentration.
Research has shown that increased intake of fatty acids can affect brain function.
- Increase energy and normalize hunger
By providing your body with a better and more reliable source of energy, you will feel more energized throughout the day.Fat has been shown to be the most efficient molecule to burn as fuel, providing 9 kcal versus 4 kcal from carbohydrates.
In addition, fat naturally satiates better and ultimately provides a longer feeling of satiety.
The ketogenic diet has been used since the early 1900s to successfully treat epilepsy. It is still one of the most widely used therapies for children with uncontrolled epilepsy.
One of the main benefits of the ketogenic diet for epilepsy is that it allows you to use fewer drugs while maintaining excellent control of the disease.
Research in recent years has also shown significant results in keto adults.
- Cholesterol and blood pressure
The keto diet has been shown to improve triglyceride and cholesterol levels, which are most associated with clogged arteries.More specifically, low-carb, high-fat diets show a dramatic increase of High Density Lipoprotein (HDL ) and a decrease in Low Density Lipoprotein (LDL) concentration compared to low-fat diets.
Many studies on low-carb diets also show greater improvements in blood pressure than other diets.
Some blood pressure problems are associated with being overweight, which is a bonus as the keto diet leads to weight loss.
- Insulin resistance
Insulin resistance can lead to type II diabetes if left unchecked. Numerous studies have shown that a low-carb ketogenic diet can help people lower their insulin levels to normal levels.
Even if you are an athlete, you can take advantage of insulin optimization on a keto diet by eating foods high in omega-3 fatty acids.
When switching to a ketogenic diet, there is usually an improvement in skin condition.
One study showed a reduction in inflammation in the skin when switching to a low carbohydrate diet. Other research has shown a likely link between high carbohydrates and increased acne formation, so it’s likely that a keto diet might help.
For acne, it may be helpful to reduce your dairy intake and follow a strict skin cleansing regimen.
3. What can you eat on a keto diet?
The keto diet should be planned in advance.This means that a viable diet plan must be prepared. What you eat depends on how quickly you want to enter the ketogenic state. The more you limit yourself to carbohydrates (less than 15 grams per day), the faster you will go into ketosis.
You need to maintain a carbohydrate deficiency, getting them mainly from vegetables, nuts and dairy products. Don’t eat refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes), or fruits.Small exceptions are avocados, starfruit, and berries, which can be consumed in moderation.
Do not eat:
- Grains: wheat, corn, rice, cereals, etc.
- Sugar: honey, agave, maple syrup, etc.
- Fruit: apples, bananas, oranges, etc.
- Tubers: potatoes, yams, etc.
- Meat: fish, beef, lamb, poultry, eggs, etc.
- Leafy vegetables: spinach, cabbage and T.
- Aboveground vegetables: broccoli, cauliflower, etc.
- High fat dairy products: hard cheeses, high fat cream, butter, etc.
- Nuts and seeds: macadamia, walnuts, seeds sunflower, etc.
- Avocados and berries: raspberries, blackberries and other low glycemic index berries
- Sweeteners: stevia, erythritol, monk fruit and other low carbohydrate sweeteners
- Other fats: coconut oil, high fat and saturated salad dressing T.
Try to remember that the keto diet is high in fat, moderate in protein, and very low in carbohydrates. Nutrient intake should be approximately 70% fat, 25% protein, and 5% carbohydrates.
The essence of the keto diet in one picture
As a general rule, it is recommended to consume about 20-30 g of carbohydrates daily, but the lower the level of carbohydrates and glucose in the blood you maintain, the better the overall result. If you are following a keto diet for weight loss, it will be helpful for you to keep track of both the total amount of carbohydrates and the amount of digestible carbohydrates.
You may ask, “What are digestible carbohydrates?” It’s very easy! Digestible carbohydrates are the total carbohydrates minus fiber. We recommend a total carbohydrate intake of less than 35 g and digestible carbohydrates less than 25 g (ideally less than 20 g).
If you are hungry during the day, you can snack on nuts, seeds, cheese, or peanut butter to reduce your appetite (although snacking may slow your weight loss in the long run). Sometimes we can confuse the desire to just have a snack with the real need for food.
Vegetables on a ketogenic diet
Dark green vegetables are the best choice. Most of your meals should be protein with vegetables and extra fat. For example, chicken breast with olive oil, broccoli and cheese. Steak in butter, with spinach fried in olive oil.
If you still haven’t figured out what digestible carbohydrates are, don’t worry, we’ll cover that further. Let’s say you want to eat 1 glass of broccoli – my favorite and tastiest vegetable.
- There are only 6 grams of carbohydrates in 1 cup.
- Also contains 2 grams of fiber per cup.
- Total, take 6 g (carbohydrates) and subtract 2 g (dietary fiber).
- We get 4 g of digestible carbohydrates.
Here is a list of the most common low carb vegetables.
|Spinach (raw)||1/2 cup||0.1|
|Chinese kale (side)||0.2|
|Lettuce (Romaine)||1/2 cup||0.2|
|Cauliflower (steamed)||1/2 cup||0.9|
|White cabbage (raw)||1/2 cup||1.1|
|Cauliflower (raw)||1/2 cup||1.4|
|Broccoli (inflorescences)||1/2 cups||2|
|Leafy cabbage||1/2 cup||2|
|Curly cabbage (steamed)||1/2 cup||2.1|
|Green beans (steamed)||1 / 2 cups||2.9|
Note: Are you a vegetarian or vegan and want to try a ketogenic diet? That’s quite possible! Just keep in mind that food restrictions can sometimes be a little more severe for you.For a successful diet, you need to prepare for it in advance and plan your diet.
4. How to Achieve Ketosis
Achieving ketosis is quite simple, but it can seem complicated and confusing due to the amount of information. Here’s a quick list of what you need to do, sorted by importance level:
- Limit carbohydrates. Most people tend to focus only on digestible carbohydrates. If you want great results, limit all carbohydrates.Aim for 20 grams of net / digestible carbs and 35 grams of total carbs per day.
- Limit your protein intake. Many people switch to a keto diet from the Atkins diet and do not limit their protein intake. Too much protein can lower ketosis levels. Ideally, you need to consume between 0.6 grams and 0.8 grams of protein per kilogram of lean body mass for weight loss.
- Stop worrying about fat. Fat is the main source of energy on a keto diet, so make sure you are giving your body enough of it.On a keto diet, weight is not lost through fasting.
- Drink water. Try drinking 4 liters of water a day. Make sure that you are at a normal level of hydration and that you are drinking enough water. Not only does it help regulate many of the body’s vital functions, but it also helps control hunger levels. Our article Color of urine DOES MATTER will help in determining this. Why is urine brown or dark in color?
- Stop snacking. Weight loss becomes more intense as insulin spikes decrease throughout the day.Unnecessary snacks can stop or slow down weight loss.
- Start fasting. Fasting can be a good tool for keeping ketone levels high throughout the day.
- Add physical activity. Exercise is known to be beneficial. If you want to get the most out of your ketogenic diet, it makes sense to add even 20-30 minutes of exercise per day. And a short walk can help control weight loss and blood sugar levels.
- Start taking supplements. Although not usually necessary, supplementation can help you stick to a ketogenic diet.
Note: Be vigilant and always check the ingredients on the labels. All too often, you’ll find hidden carbs in foods that seem suitable for the keto diet.
Optimal Ketosis and Macronutrients
There are so many tricks and tricks for achieving optimal ketosis, but we would advise you to ignore them.Optimal ketosis can only be achieved through dietary intake (that is, simply by eating). You don’t need magic pills for this. Just stay persistent, vigilant, and focus on recording what you eat and make sure you are consuming the right amount of carbohydrates and proteins.
How to tell if you are in ketosis
You can tell if you are in ketosis with urine and blood strips, but they are not worth it.
Urine strips are considered rather inaccurate (they answer the question “Am I really in ketosis?” More), and blood strips are quite expensive and require a special device.
Instead, you can use a short list of physical “symptoms” to tell you if you are on the right track:
- Increased urination. The keto diet is a natural diuretic, so you’ll need to go to the bathroom more often. Acetoacetate, a ketone body, is excreted in the urine, which can lead to more frequent bathroom visits for beginners.
- Dry mouth. Increased urination leads to dry mouth and increased thirst.Make sure you drink enough water and replenish electrolytes (salt, potassium, magnesium).
- Bad breath. Acetone is a ketone body partially released during respiration. It has a pungent odor similar to ripe fruit or nail polish remover. This is usually a temporary problem that goes away after a while. We talked about it: Ketone breath, the smell of acetone from the mouth, how to overcome it?
- Reducing hunger and increasing energy. Usually after the keto flu is over, you will have less hunger, a “clear” mind, and an increase in energy.
Most people end up driving themselves crazy with measurements and testing. It is much better to focus on the nutritional aspect and make sure you are using the correct diet and macronutrient intake (read on).
5. Types of the Keto Diet
Note: If your ultimate goal of following the keto diet is not to build muscle, then you can skip this section.
Many people ask if carbohydrates are necessary for building muscle.Of course it is not. If you are asking this question, I am assuming that you know how you gain mass.
The ketogenic diet allows you to replenish glycogen stores. The keto diet is a great way to build muscle, but protein intake is critical. Presumably, if you want to gain weight, then you should consume about 1.0 – 1.2 g of protein per 0.45 kg of body weight. The gain in muscle mass on a ketogenic diet can be slowed down because body fat does not increase.
If for some reason you also need to increase body fat, then you can achieve this goal with various types of ketogenic diets. Here they are:
- The Standard Ketogenic Diet (SKD) is the classic keto diet that everyone knows and follows. This is the “bread and butter” of this article.
- The Targeted Ketogenic Diet (TKD) is an option where you are on SKD but consume a small amount of fast-digesting carbs before exercise.
- The Cyclic Ketogenic Diet (CKD) is a form of keto diet for bodybuilders and competitive competitors, usually taking carbohydrates to replenish glycogen stores one day per week. Read the separate article Cyclic Keto Diet – The Keto Diet For Athletes.
6. Side Effects of the Keto Diet
Can Ketone Production in the Body Become Too Much? Yes, this condition is called ketoacidosis. Is it possible under normal circumstances? No.Most people develop an optimal level of ketosis. It is very unlikely to achieve a state in which medical intervention would be required.
Note: The main exception to ketoacidosis is type I diabetes, which is characterized by very low insulin levels, which is rare in someone with normal pancreatic function. Dangerously high levels of ketones trigger the secretion of insulin.
There are many misconceptions about the low-carb diet that have led to the infamous view of the keto diet.Over the past 30 years, many studies have been published that show how beneficial a high fat intake and a reduced carbohydrate intake are.
Have you considered switching to a low fat diet? The ketogenic diet has been shown to be healthier and more effective than a low-fat diet.
When you eat foods high in carbohydrates and fats, your body naturally produces glucose. Carbohydrates are the easiest to digest, so the body will use them first, which can lead to excess fat being stored.In turn, this causes weight gain and health problems that are associated with high-fat, high-carbohydrate (non-keto) diets.
As a precautionary measure, you should consult your doctor before starting a keto diet. Be especially careful if you are currently taking medications for any existing conditions, as additional monitoring may be required. Be careful when breastfeeding as you may need to increase your carbohydrate intake.
What’s going on with my body
Your body is used to the simple process of breaking down carbohydrates and using them for energy. Over time, the body has developed a whole arsenal of enzymes involved in this process, while it has few enzymes for processing fats – these are mainly enzymes for storing them.
Suddenly, your body has to deal with a lack of glucose and an increase in fat, which means creating a new set of enzymes.As the body enters a ketogenic state, it will naturally use up the remaining amounts of glucose.
This means that muscle glycogen stores will be depleted, which can lead to a lack of energy and general lethargy.
Many people say that in the first week they feel headaches, blurred consciousness, dizziness and irritability. In most cases, this is a result of electrolyte loss, as ketosis has a diuretic effect.Make sure you drink plenty of water and get enough sodium.
In fact, you shouldn’t forget about salt: salt is everything! Sodium will help retain water and replenish electrolytes. For most people, this temporary state of weakness is the greatest danger you will face. It’s called “ Keto Flu “.
The keto flu
The keto flu is very common in people switching to the keto diet, but it often clears up after a few days, and there are ways to minimize or eliminate it.Starting the keto diet, you may feel some discomfort, including fatigue, headache, nausea, cramps, etc.
There are several reasons for the keto flu, but the main ones are:
- The keto diet has a diuretic effect. You will use the bathroom more often, which will drain electrolytes and water from your body. Typically, this can be dealt with by drinking bouillon cube or isotonic and increasing your water intake. Mostly, it is necessary to make up for the electrolyte deficiency.
- Transition state. Your body is designed to process high amounts of carbohydrates and low consumption of fat. To do this, the body needs to produce enzymes. During the transition period, the brain lacks energy, which can lead to dizziness, nausea, and headaches. If you are having this kind of problem, you are better off gradually reducing your carbohydrate intake.
Increasing your water intake and replenishing electrolytes should relieve most of all symptoms of the keto flu.For the average person who starts a ketogenic diet with 20-30 grams of digestible carbohydrates per day, the entire adaptation process will take about 4-5 days. Our tip is to try eating less than 15 grams of carbs to go into ketosis within one week. If you experience any other symptoms of the keto flu, double check your electrolyte intake and adjust if necessary.
If you exercise regularly in the gym, then you may notice a decrease in strength and endurance.A temporary decrease in physical performance is common. Once your body adjusts to the keto diet, it will effectively use fat as its main source of energy.
People often think that the ketogenic diet impairs performance, but this is not the case.
At least not in the long run. For a short time, you may notice a slight decrease in physical performance, but it disappears as you continue to replenish fluids and electrolytes, and also adjust to your fat intake.
Much research has been done on physical activity. One study involved trained cyclists who followed a ketogenic diet for four weeks. The results showed that the participants’ aerobic endurance was not compromised at all, and their muscle mass remained the same as it was at the beginning of the study.
The body has adapted to the state of ketosis, which is characterized by a decrease in glucose and glycogen stores, and began to use fats as the predominant source of energy.
The same results were shown by another study involving eight professional gymnasts. Both groups followed a strict diet of green vegetables, protein, and high-quality fats. Therefore, even if you do long-term cardio workouts, the keto diet has been shown to work for you.
The only time ketosis can lead to a decrease in performance is during explosive workouts. If you need to boost your performance a little bit, you can “recharge” by eating 25-50 grams of carbs about 30 minutes before your workout.
Common Side Effects of the Keto Diet
Here are some of the most common side effects people face when they first start a keto diet. Often this concerns dehydration or lack of trace elements (vitamins) in the body. Make sure you drink enough water (about 4 liters per day) and eat good sources of micronutrients.
Cramps (more specifically leg cramps) are quite common when switching to a ketogenic diet.They usually happen in the morning or at night, but overall this is a fairly minor issue. This is a sign of a lack of minerals, and especially magnesium, in the body.
Be sure to drink plenty of fluids and consume salt with meals. This can help reduce magnesium loss and get rid of the problem.
If the problem persists, try a magnesium supplement.
The most common cause of constipation is dehydration. The simplest solution is to increase your water intake and, if possible, try to drink about 4 liters per day.
Make sure you eat vegetables that contain fiber. Eating good quality fiber from non-starchy vegetables can solve this problem. If that’s not enough, psyllium seed husk powder or probiotic may help.
- Rapid heartbeat
When switching to the keto diet, you may notice that your heart is beating faster and stronger. This is a fairly common occurrence, so don’t worry about it.
If the problem persists, make sure you drink plenty of fluids and eat the correct amount of salt.This is usually enough to get rid of the problem right away. Although, if the problem persists, it may be worth starting a once-daily potassium supplement.
- Decreased physical performance
Starting a keto diet, you may notice a slight decrease in performance, which usually occurs due to the fact that your body has to adapt to using fats. As your body begins to use fat for energy, your strength and performance will return to normal levels.
If you still have performance issues, you can benefit from pre-workout carbs.
- Less Common Side Effects of the Keto Diet
There are some less common problems. Many of these are also related to hydration and micronutrients, so make sure you drink plenty of water and replenish electrolytes.
Mixed and comparative studies have been conducted on the effects of the keto diet on breastfeeding, although sufficient data are not yet available at this time.It is now clear that ketogenic diets are generally appropriate for breastfeeding.
When breastfeeding, you can add 30-50 g of extra carbohydrates from fruits to help the body produce milk. You may also need extra calories.
More precisely, milk production requires 300-500 additional calories from fat. Always check with your doctor.
- Hair loss
If you experience hair loss within five months of starting the ketogenic diet, it is most likely a temporary problem.You can take a multivitamin and do what you normally do.
Although hair loss is a very rare problem with the keto diet, you can minimize it by making sure you are not too calorie-restricted and get 8 hours of sleep a night.
- Increased cholesterol
This is usually good! Many studies show an increase in cholesterol when following a low-calorie ketogenic diet.
Higher cholesterol levels are usually caused by an increase in HDL (good) cholesterol, which reduces the likelihood of heart disease.You may have an increase in triglycerides, but this is very common in people who are losing weight. These indicators will decrease as weight loss normalizes.
There is a small percentage of people who also have an increase in their LDL cholesterol. These elevated levels are usually normal, although more difficult to detect. The dangers of LDL are due to their size and density, but have been shown to be normal with the keto diet.
Several studies on the effects of the keto diet on gallstones have shown that most people have either improved or disappeared completely.The only downside is that many have reported increased discomfort when switching to a low-carb diet. If you endure this, you will eventually see a significant improvement.
Another common question related to gallstones is, “Can I start a keto diet if I have had my gallbladder removed?” The answer is yes.
You can gradually increase your fat intake so that your body can get used to it.
In general, switching to a keto diet can help relieve indigestion and heartburn.Be aware that some first-time keto beginners may have their seizures worse.
If you are having problems, it is best to limit your fat intake by gradually increasing your daily intake over two weeks.
There is no real scientific reason / explanation why some people get itching when they start the keto diet.
Scattered facts say that most likely this is irritation from acetone, which is excreted in sweat (it is because of it that you can get bad breath).
It makes sense to choose clothes that absorb sweat from your body better. It’s also a good idea to shower right after activities that make you sweat.
If this problem bothers you for a long time, you may consider raising your carbohydrate level or changing your training plan. Read more in the article Ketone Rash: Solutions for Itching from the Keto Diet.
7. Conclusions and Tips
Overall, eating high amounts of fat, moderate amounts of protein, and low amounts of carbohydrates can have a tremendous impact on your health: lower cholesterol, weight, blood sugar, increase energy and improve mood.
The ketogenic diet may seem daunting in the beginning, but it isn’t. The transition process can be a little difficult, but the growing popularity of pure eating makes it easier to find low-carb foods.
Following the text of the article are our recommendations for those who want to start a keto diet for weight loss:
Follow the diet simply and strictly. Usually, the best results are seen in people who limit their carbohydrate intake for a long time. Try to keep your carbohydrate intake as low as possible during the first month of the keto diet.Strictly follow this rule, completely avoiding unnecessary sweets and artificial sweeteners (such as diet soda). Limiting these foods dramatically reduces sugar cravings.
Drink water and replenish electrolytes. The most common problems are dehydration or lack of electrolytes. When starting (and continuing) the keto diet, make sure you drink plenty of water, salt your food, and take a multivitamin. If you are still experiencing problems, you can order electrolyte supplements individually.
Check what you eat. It’s so easy to eat more carbs when they are hidden in all the foods you choose. Keeping track of what you eat helps keep your carb intake in check.
90,000 Where is the most magnesium, protein and fiber or TOP 5 useful properties of COCOA
Surprisingly, this is true. Cocoa is a storehouse of useful substances and it is very good for our body. Naturally, we are not talking about baby sugar mixtures, but about natural beans or cocoa powder.
What we call cocoa is made from beans. Beans are the fermented and fully dried seeds of the Theobroma cacao tree. Fat can be isolated from these seeds – cocoa butter, which is very rich in nutrients and is used in cosmetics to nourish and moisturize the skin in creams.
How can we find cocoa?
The most affordable option is sugar-free cocoa powder. You can find whole beans or crushed beans.
Whole raw beans provide maximum benefits, but they are very expensive.A less affordable option with a very good content of everything you need is crushed cocoa beans.
Top 5 useful properties of cocoa.
What does cocoa give us with its unique composition of macro and micro elements when consumed regularly?
1. Decrease in blood pressure and in
better condition of the heart and blood vessels
Cocoa beans contain flavonol and theobromine, which strengthen the walls of blood vessels and heal them in general. This greatly affects the normalization of blood pressure.
In addition, studies show that cocoa lowers blood cholesterol levels.
2. Neutralization of free radicals
Cocoa is rich in antioxidants, which allows the body to fight free radicals and prevent them from destroying our cells. Free radicals can form due to polluted air around us, toxins in food and clothing, stress, etc.
Nowadays, it makes sense to have an additional source of protection from all of this, especially if it’s easy to do, not burdensome on the budget and very tasty.
3. Normalization of digestion
Indigestion, even if it does not manifest itself in the form of obvious symptoms, is very common in the modern world. This is because eating poorly is much easier than having a balanced diet high in fiber, vitamins and minerals.
Surprisingly, cocoa contains all this, and in very large quantities! There are about 6 grams of fiber in a tablespoon of cocoa powder, despite the fact that according to the norms you need at least 20 grams per day.
Because of this, cocoa greatly helps our digestion by stimulating intestinal motility (movement) and the production of enzymes. If you have any suspicions of digestive complications, add cocoa to your diet and see the result.
4) Improvement of tone and mood
Surely you hame that as soon as you have stress or fall in your mood, your hand itself reaches for the chocolate. And most likely you caught yourself on the fact that the mood after chocolate really improves!
Yes, that’s right.Cocoa and chocolate improve our mood. And this is not just self-deception! There is a physiological reason why it feels good after just one bar of chocolate, even without sugar! Cocoa contains theobromine , which stimulates the nervous system, relaxes muscles and dilates blood vessels. This leads to increased energy as well as an overall feeling of satisfaction.
Therefore, yes, if there is sweet chocolate with a small amount of cocoa, then the mood will rise due to the jump in sugar and the release of dopamine.But this will be a short-term effect.
Conduct an experiment! Replace sweet chocolate with bitter chocolate within one week and see how you feel.
5. Providing a large number of important macro and micro elements.
In addition, cocoa contains a huge amount of nutrients. For example, cocoa contains alkaloids, proteins, beta-carotene, leucine, linoleic acid, lipase, and lysine to help improve physical and mental health.They are also good sources of potassium, magnesium, zinc, manganese, and copper.
Moreover, in terms of magnesium content, cocoa powder is one of the best. Why you need magnesium can be found on my website and on this channel.
How can you use the benefits of cocoa beans?
- Replace snacks with dark chocolate
- Add crushed beans to smoothies and shakes
- Add crushed beans to yoghurts
- Brew cocoa powder and add cream, drink instead of coffee
- Add cocoa to protein shakes
- Add Crushed Cocoa and Powder to Cooking
- You can simply add a teaspoon of powder to your coffee and enjoy your moccacino!
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