Keto diet – meals in 10 minutes
A keto diet does not mean that only boring and repetitive meals await you. What’s more, we’ve prepared suggestions for 3 ideas for delicious dishes to make in 10 minutes. Check it out and find out that fast does not mean boring or trivial.
A ketogenic diet is increasingly used to lose excess weight. Despite this, it still raises a lot of controversies. There are questions “can everyone follow it?”, “is it healthy and safe?”, “what does it actually consist of?”. So what is it actually like with this keto diet?
What is the keto diet?
The keto, or ketogenic, diet is a low-carbohydrate and high-fat diet. The protein supply is usually adjusted to meet demand or, in some cases, reduced. Due to the high-fat content and significant restriction of carbohydrates, the body on a ketogenic diet is stimulated to produce ketone bodies, which provide an additional source of energy in addition to glucose.
Scientific studies do not clearly indicate the distribution of macronutrients for this diet. Still, it is assumed that carbohydrates on a ketogenic diet should not account for more than 10% of daily energy requirements (that is, up to 50 g of assimilable carbohydrates per day).
Can everyone follow the keto diet?
The ketogenic diet has been successfully used for the treatment of drug-resistant epilepsy and obesity. A growing number of studies also point to the benefits of the ketogenic diet in the context of neurodegenerative diseases. Its introduction into clinical practice, on the other hand, should be cautious due to the low sample sizes of these studies.
In recent years, the keto diet has grown strongly in popularity due to its relatively rapid weight loss effects. However, it is important to remember that the ketogenic diet is very restrictive, and long-term and inappropriate use can have negative effects on health. Among the negative effects of this diet, we can include liver steatosis, kidney stones, and vitamin and mineral deficiencies. Therefore, it should be approached cautiously, and it is best to consult a doctor or nutritionist.
Products contraindicated on a ketogenic diet
In addition to restrictions on the amount of carbohydrates, the ketogenic diet also implies contraindications to the consumption of a number of products. We can include:
- products with added sugars (candy, highly processed products, sugar-sweetened beverages, etc.),
- all grain products based on wheat, rye, oats, amaranth, millet, rice, barley, buckwheat, tapioca (classic bread, oatmeal, millet, wheat flour, sweet baked goods, etc.),
- potatoes, beans, corn, chickpeas,
- most fruits (all except avocados, currants, raspberries, blueberries, kiwi, lemon, blueberries),
- dairy products (i.e. milk, buttermilk, kefir, yogurts).
Supplementation on a ketogenic diet
Due to the almost complete exclusion of grain products, as well as most fruits, the ketogenic diet may not cover the need for all essential vitamins and minerals. To make up for any deficiencies, consider supplementation of the following nutrients:
- sodium,
- potassium,
- magnesium,
- omega-3 fatty acids,
- fiber,
- vitamin D3,
- folic acid.
The introduction of supplementation should be preceded by appropriate blood tests, as well as consultation with a doctor. We wrote more on this subject in the article Are supplements for weight loss safe?
The keto diet – Fitatu® recipes
Start your low-carbohydrate diet adventure together with Fitatu®. In the Fitatu® Premium version, you will find “Menu Selections”, and among them, a “Keto” menu. By including the menu, you will receive dish suggestions for each meal. These will be tailored to your daily calorie limit. What’s more, the recipes are not imposed from above – you can freely exchange them and choose what you feel like. Keep in mind, however, that significantly limiting carbohydrates and putting your body into a state of ketosis is not an option for everyone. Consult your doctor or nutritionist before starting this plan to make sure you can safely use the “Keto” menu.
Want to learn more recipes? Download the app from the Play Store or Apple Store and start using the Fitatu® Premium version! Now you can take part in the “New Year’s Resolutions 2023 with Fitatu” action available in the app and get Fitatu® Premium for £14.99/year as a reward.
Support group
If you’re looking for support in achieving your nutrition goals, join the Fitatu community on Facebook. The “ENG: Lose weight without hunger or sacrifices using the Fitatu app 📲🥑” group is waiting for you!
Bibliography:
- Pondel, N., Liśkiewicz, D., & Liśkiewicz, A. (2020). Dieta ketogeniczna-mechanizm działania i perspektywy zastosowania w terapii: dane z badań klinicznych. Postępy Biochemii, 66(3), 270a-286.
- Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus, 12(8), e9639.
- Chinna-Meyyappan, A., Gomes, F. A., Koning, E., Fabe, J., Breda, V., & Brietzke, E. (2022). Effects of the ketogenic diet on cognition: a systematic review. Nutritional neuroscience, 1–21. Advance online publication. https://doi.org/10.1080/1028415X.2022.2143609
- Freeman, J., Veggiotti, P., Lanzi, G., Tagliabue, A., Perucca, E., & Institute of Neurology IRCCS C. Mondino Foundation. (2006). The ketogenic diet: From molecular mechanisms to clinical effects. Epilepsy Research, 68(2), 145–180. https://doi.org/10.1016/j.eplepsyres.2005.10.003