The keto-dyetic or ketogenic diet (English ketogenic diet) is a low carbohydrate diet with a high fat content and a moderate protein content.As a rule, carbohydrates from food is transformed into glucose, which is extremely important for nutrition and the functioning of the brain.However, if a small quantity of carbohydrates is present in the power supply, the liver converts fats into fatty acids and ketone.Ceton bodies enter the brain and are used as a source of energy instead of glucose.
According to the study, with type 2 diabetes, keto -dies allows us to normalize the sugar level without using medicines.
In addition, with Keto-Diet, you can successfully engage in electric sports and intensive training.
Keto-Diet: menu
Breakfast
- The scrambled eggs (three eggs; mass - about 180 grams; calories - 264).
- Protein cocktail (part; 30 grams; 121 kilocalories).
- Cheese (thirty grams, 109 kilocalories).
Dinner
- Chicken breast (fried or porridge; mass - 170 grams; calories - 276).
- Cheese (thirty grams, 109 kilocalories).
Afternoon snack
- Protein cocktail (part; 30 g.; 121 kcal).
- Almonds (30 gr. 134 kcal).
Dinner
- Salmon (130 grams; 256 kcal).
- Salad (30 grams).
The second dinner
- Cottage cheese (one hundred grams).
- Caséine (30 grams).
Do not consider this menu, as an essential rule of Keto-Diet, which in no case can be broken.Rather, this is a calculation recommendation: now you know in general terms how many proteins, calories and fats are necessary, the products can be selected independently.
Remember:It is extremely difficult to know how many calories are contained in ready -to -use dishes, so that the calorie content of the ingredients must be measured, their number is estimated.
In general, as they say, naked mathematics.In addition, it should be kept in mind that all reference books indicate the weight of the products before cooking.
Diet Keto: a list of products
With a keto-red, the number of products you eat (total calorie content of the diet) is important, and their composition is the amount of protein, fat and carbohydrates.For a precise calculation of your macros, find on the Keto calculator online Internet.
For the products used, the Keto diet is similar to the famous Kremlin and Atkins diet, however, the products themselves, but their number play an important role here.It is impossible to completely exclude the use of carbohydrates, you just need to minimize their use.
The best option is 50 grams of carbohydrates per day, this is enough for the normal functioning of muscles and brain.
List of products used for Keto-Diet:
- Poultry meat, animals.
- Fish (including fats).
- White cheese.
- Eggs.
- Cheese.
- Nut.
- Vegetables (but not all).
- Milk.
Regarding vegetables, it should be said that they have a small amount of carbohydrates, so you should monitor the total number of calories (their quantity consumed per day should not exceed 50 grams).For example, different greens are ideal on the keto due to a small amount of absorbed carbohydrates (fiber is not considered!).
As for meat and dairy products, these products can be consumed in sufficient quantities.It is best to use turkey or chicken from meat.Salmon and herring are recognized as the best fish with Keto-Diet.
Diet Keto: black list of products
The following products and groups are categorically unacceptable to use during Keto-Diet:
- Groups.
- Grapes.
- Bannes.
- Bakery.
- Beet.
- Carrot.
- Potato.
- Pasta.
- Sugar.
Positive aspects of keto-tress
The main advantage of a keto-belly is, of course, a fairly rapid loss of subcutaneous tissue.This is particularly important for athletes, because with many other diets, part of the muscle mass disappears with fat.With the loss of muscle mass in the body, the metabolic level slows down.In a study of the influence of a ketogenic diet on athletes involved in the HIIT program, an improvement in sports indicators and the body composition was noted.
The ketogenic diet is also suitable for people who are not involved in sport.The Keto regime does not force people to die of hunger, does not take away from them calories.Basically, we simply compare a decrease in the amount of carbohydrates due to protein and fat.Of course, this does not mean by greatly reducing the use of carbohydrates, you can eat too much fat and protein foods.The calorie content must be restricted within normal limits.
Another disadvantage of Keto-Diet is the control of appetite.Many people sitting on a special diet know that the strongest appetite occurs just during the diet.The Keto regime excludes the appearance of a feeling of hunger.This is due to the fact that with it the level of the blood of insulin is low, namely, insulin is responsible for the appearance of a feeling of hunger.Fat and protein foods, which is saturated with an keto diet, allow a person not to feel brutal appetite and at the same time, lose weight.
Often, after the end of the diet, people complain that the weight returned very quickly.The fact is that most regimes are intended for the body, as an American blade is constant stress.When there are few nutrients - metabolic processes slow down;When there is many, the body cannot face treatment and disperses excess in fat reserves.
The Keto regime excludes the appearance of such an effect, because a person will not die.
Keto-Diet negative moments
Given that with an keto-dieic, the accent placed on fatty and protein foods is not excluded, digestive disorders are not excluded from severity in the stomach, bloating, constipation.Indeed, in the diet, there is practically no fiber contained in bread, potatoes, fruits and vegetables.To avoid digestive problems, some vegetables and fruits should be consumed in minimum quantities.For example, apples, cabbage, bitter grapes are suitable.
Another less of ketotic is the unpredictability of glucose deficiency.We do not know how your body will behave if you deprive it of such an important energy resource.
To restructure the body to ketone bodies, the body will need time.As a rule, the first week, a person feels discomfort, dizzy and general weakness.It is important to last at least 21 days to see the diet.
Contraindications to the use of keto-diet
The keto regime is strictly contraindicated in diabetics: an excessive quantity of the blood of ketone bodies can lead to a strong deterioration of well-being and even death.In addition, an keto-dyetic should not be used to people with kidney disease, digestive system and intestines.Glucose deficiency is reflected in the activity of the brain, therefore, for the keto-diet, the workers of mental work are not desirable.
On the one hand, the keto-treatment is simple, on the other hand, it is very heavy.Of course, it all depends on the form chosen.Some people act so fanatic that the diet ends badly.You cannot neglect the rules of the diet, you should listen to your body, let it stand.In the end, the main thing is health.Don't forget that.