The keto-diet or ketogenic diet (English ketogenic diet) is a low carbohydrate diet with a high fat content and a moderate protein content.Generally, carbohydrates from food are transformed into glucose, which is extremely important for the nutrition and functioning of the brain.However, if in the diet there is a small amount of carbohydrates, the liver converts fat into fatty acids and ketone bodies.Keton bodies enter the brain and are used as a source of energy instead of glucose.
According to the study, with type 2 diabetes, Keto -Det allows us to normalize the sugar level without the use of drugs.
In addition, with Keto-Diet, you can successfully engage in energy sports and intensive workouts.
Keto-Diet: Menu
Breakfast
- The scrambled eggs (three eggs; Mass - about 180 grams; calorie content - 264).
- Protein cocktail (a portion; 30 grams; 121 kilocalories).
- Cheese (thirty grams, 109 kilocalories).
Dinner
- Chicken breast (fried or boiled; mass - 170 grams; calorie content - 276).
- Cheese (thirty grams, 109 kilocalories).
Afternoon snack
- Protein cocktail (a portion; 30 g.; 121 kcal).
- Almonds (30 gr.; 134 kcal).
Dinner
- Salmon (130 grams; 256 kcal).
- Salad (30 grams).
The second dinner
- Cottage (one hundred grams).
- Caseina (30 grams).
Do not consider this menu, as an indispensable rule of the keto diet, which in no case can be broken.Rather, this is a recommendation for calculation: now you know in general terms how many proteins, calories and fats are needed, the products can be selected independently.
Remember:It is extremely difficult to discover how many calories are contained in ready -made dishes, so the calorie content of the ingredients should be measured, their number is estimated.
In general, as they say, naked mathematics.In addition, it must be borne in mind that all consultation books indicate the weight of the products before cooking.
Keto diet: a list of products
With a keto -red, the number of products you eat (the total content of calories of the diet) is important and their composition is the amount of proteins, fats and carbohydrates.For an accurate calculation of your macro, find Keto Calculator on the Internet online.
For the products used, the Keto diet is similar to the famous Kremlin diet and Atkins, however, the products themselves, but their number, play an important role here.It is impossible to completely exclude the use of carbohydrates, you just have to minimize their use.
The best option is 50 grams of carbohydrates per day, this is sufficient for the normal functioning of the muscles and brain.
List of products used for the keto-diet:
- Poultry meat, animals.
- Fish (including fat).
- Cottage cheese.
- Egg.
- Cheese.
- Walnuts.
- Vegetables (but not all).
- Milk.
As for vegetables, it must be said that they have a small amount of carbohydrates, so it is necessary to monitor the total number of calories (their quantity consumed per day should not exceed 50 grams).For example, several vegetables are ideal on Keto due to a low amount of absorbed carbohydrates (the fiber is not considered!).
As for meat and lactiero -caseari products, these products can be consumed in sufficient quantities.It is better to use turkey or chicken from the meat.Salmon and herring are recognized as the best fish with the keto diet.
Keto diet: black list of products
The following products and groups of products are categorically unacceptable to be used during the Keto-Diet:
- Groups.
- Grape.
- Banans.
- Oven.
- Beet.
- Carrot.
- Potato.
- Pasta.
- Sugar.
The positive aspects of the Keto diet
The main advantage of a keto diet is, of course, a fairly rapid loss of the fat subcutaneous tissue.This is particularly important for athletes, because with many other diets, part of the muscle mass disappears together with the fat.With the loss of muscle mass in the body, the metabolic level slows down.In a study on the influence of a ketogenic diet on the athletes involved in the HIIT program, an improvement in sports indicators and body composition was noted.
The ketogenic diet is also suitable for people who are not involved in sport.The keto diet does not force people to die of hunger, it does not remove calories from them.Put simply, we simply compensate a decrease in the amount of carbohydrates due to proteins and fats.Of course, this does not mean that by strongly reducing the use of carbohydrates, it is possible to eat too much fat and protein foods.The calorie content must be retained within normal limits.
Another delay Plus by Keto-Diet is the control of appetite.Many people who were sitting with a particular diet know that the strongest appetite arrives during the diet.The keto diet excludes the appearance of a feeling of hunger.This is due to the fact that with her the level in the blood of insulin is low, i.e. insulin is responsible for the appearance of a feeling of hunger.The fatty and protein food, which is saturated with a keto diet, allow a person not to experience brutal appetite and at the same time, losing weight.
Often, after the end of the diet, people complain that the weight has returned very quickly.The fact is that most diets are for the body, like American slides are constant stress.When there are few nutrients, metabolic processes slow down;When there is a lot, the body cannot cope with elaboration and disperses excess in fatty reserves.
The keto diet excludes the appearance of such an effect, since a person is not starving.
Negative moments of Keto-Diet
Given the fact that with a keto diet, the concentration on fatty and protein foods is not excluded, digestive disorders are not excluded grace in the stomach, swelling, constipation.This is because in the diet there is practically no fiber contained in bread, potatoes, fruit and vegetables.To avoid digestive problems, some vegetables and fruit should be consumed in minimal quantities.For example, apples, cabbage, acid grapes are suitable.
Another less than the keto diet is the unpredictability of glucose deficiency.It is not known how your body will behave if it without such an important energy resource.
To renovate the body to the ketone bodies, the body will need time.As a rule, in the first week, a person feels malaise, dizziness and general weakness.It is important to resist for at least 21 days to see the result of the diet.
Contraindications to the use of the Keto diet
The keto diet is strictly contraindicated in diabetics: an excessive amount in the blood of the ketone bodies can lead to a strong deterioration of well -being and even death.In addition, a keto diet should not be used to people with kidney diseases, digestive system and intestine.Glucose deficiency is reflected in brain activity, therefore, for the diet, the workers of mental work are undesirable.
On the one hand, the keto diet is simple, on the other, it is very heavy.Of course, it all depends on the chosen shape.Some people thus behave that the diet ends badly.You cannot neglect the rules of the diet, you have to listen to your body, let it rest.In the end, the main thing is health.Don't forget this.