The keto-dieta or ketogenic diet (English ketogenic diet) is a low carbohydrate diet with a high fat content and moderate protein content.In general, carbohydrates that come from food are processed in glucose, which is extremely important for the nutrition and functioning of the brain.However, if there is a small amount of carbohydrates in the diet, the liver converts fat into fatty acids and ketone bodies.Ketone bodies enter the brain and are used as a source of energy instead of glucose.
According to the study, with type 2 diabetes, keto -dieta allows us to normalize the level of sugar without the use of medicines.
In addition, with Keto-Diet, you can successfully participate in power and intensive training sports.
Keto-Diet: Menu
Breakfast
- The scrambled eggs (three eggs; mass - about 180 grams; calorie content - 264).
- Protein cocktail (one 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).
Snack
- Protein cocktail (one portion; 30 g.; 121 kcal).
- Almonds (30 gr.; 134 kcal).
Dinner
- Salmon (130 grams; 256 kcal).
- Salad (30 grams).
The second dinner
- Becoming cottage cheese (one hundred grams).
- Casein (30 grams).
Do not consider this menu, as an indispensable rule of Ceto-Dieta, which in no case can be broken.Rather, this is a recommendation for calculation: now knows, in general terms, how many proteins, calories and fats are needed, products can be selected independently.
Remember:It is extremely difficult to find out how many calories are contained in ready -made dishes, so 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 taken into account that all reference books indicate the weight of the products before cooking.
Keto diet: a product list
With a keto -rojo, the amount of products you eat (total calorie content of the diet) is important, and its composition is the amount of proteins, fats and carbohydrates.For a precise calculation of your macros, find online online online calculator.
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 carbohydrates, it only needs to minimize its use.
The best option is 50 grams of carbohydrates per day, this is sufficient for the normal functioning of the muscles and the brain.
List of products used for keto-dieta:
- Corral bird meat, animals.
- Fish (including fat).
- Cottage cheese.
- Eggs.
- Cheese.
- Balls.
- Vegetables (but not all).
- Milk.
With respect to vegetables, it should be said that they have a small amount of carbohydrates, so it must monitor the total number of calories (its amount consumed per day should not exceed 50 grams).For example, different vegetables are ideal in keto due to a low amount of absorbed carbohydrates (it is not considered fiber!).
As for meat and dairy products, these products can be consumed in sufficient quantities.It is better to use turkey or flesh.Salmon and herring are recognized as the best fish with keto-dieta.
Cet diet: Black List of Products
The following products and products of products are categorically unacceptable to use during the diet keto:
- Groups.
- Grape.
- Banans.
- Bakery.
- Beet.
- Carrot.
- Dad.
- Pasta.
- Sugar.
The positive aspects of the keto-dieta
The main advantage of a keto-dieta is, of course, a fairly rapid loss of subcutaneous fat.This is especially important for athletes, because with many other diets, part of the muscle mass disappears along 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 in the athletes involved in the HIIT program, an improvement in sports indicators and body composition was observed.
The ketogenic diet is also suitable for people who do not participate in sports.The keto diet does not force people to starve, do not take away their calories.In general terms, we simply compensate for a decrease in the amount of carbohydrates due to proteins and fats.Of course, this does not mean that by abruptly reducing carbohydrates, it can excessively eat fat and protein foods.The calorie content must be restricted within the normal limits.
Another undoubted advantage of Ceto-Dieta is appetite control.Many people who were sitting in a particular diet know that the strongest appetite occurs only during the diet.The keto diet excludes the appearance of a feeling of hunger.This is due to the fact that with it the level in the blood of insulin is low, namely, insulin is responsible for the appearance of a feeling of hunger.Fatty and protein foods, which is saturated with a keto diet, allows a person not experienced 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 of the diets are for the body, such as American slides are constant stress.When there are few nutrients, metabolic processes slow down;When there is much, the body cannot face processing and disperses excess in fat reserves.
The keto diet excludes the appearance of this effect, since a person is not starving.
Negative Ceto-Dieta Moments
Given the fact that with a keto-dieta, the focus on fatty and protein foods is not excluded, digestive disorders are not excluded in the stomach, swelling, constipation.This is because 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, sour grapes are adequate.
Another less than keto-dieta is the unpredictability of glucose deficiency.It is not known how your body will behave if it deprives it of such an important energy resource.
To restructure the body to the ketone bodies, the body will need time.As a general rule, in the first week, a person feels discomfort, 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 Ceto-Dieta
The keto diet is strictly contraindicated in diabetics: an excessive amount in the blood of ketone bodies can lead to strong deterioration in well -being and even death.In addition, a keto-diet should not be used for people with kidney diseases, digestive and intestine system.Glucose deficiency is reflected in brain activity, therefore, for Ceto-Dieta, mental labor workers are undesirable.
On the one hand, the keto-diet is simple, on the other, it is very heavy.Of course, everything depends on the chosen form.Some people act so fans that the diet ends badly.You cannot neglect the diet rules, you must listen to your body, let it rest.Ultimately, the main thing is health.Don't forget this.