Keto-diet or ketogenic diet (English Ketogenic Diet) is a low-carb diet with a high fat content and moderate protein content.Typically, carbohydrates coming from food are processed into glucose, which is extremely important for the nutrition and functioning of the brain.However, if a small amount of carbohydrates is present in the diet, 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 -diet allows us to normalize sugar level without the use of medications.
In addition, with keto-diet, you can successfully engage in power sports and intensive training.
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).
Afternoon 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
- Cottage cheese (one hundred grams).
- Casein (30 grams).
Do not regard this menu, as an indispensable rule of 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, 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 should be measured, their number is estimated.
In general, as they say, naked mathematics.In addition, it must be borne in mind that all reference books indicate the weight of the products before cooking.
Keto diet: a list of products
With a keto -red, the number of products that you eat (total calorie content of the diet) is important, and their composition is the amount of proteins, fats and carbohydrates.For an accurate calculation of your macros, find on the Internet online Keto Calculator.
For the products used, Keto diet is similar to the famous Kremlin and Atkins diet, however, the products themselves, but their number, play a large 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:
- Meat of poultry, animals.
- Fish (including fat).
- Cottage cheese.
- Eggs.
- Cheese.
- Nuts.
- Vegetables (but not all).
- Milk.
Regarding vegetables, it should be said that they have a small amount of carbohydrates, so you need to monitor the total number of calories (their amount consumed per day should not exceed 50 grams).For example, different greens are ideal on keto due to a low amount of carbohydrates absorbed (fiber is not considered!).
As for meat and dairy products, these products can be consumed in sufficient quantities.It is better to use turkey or chicken from meat.Salmon and herring are recognized as the best fish with keto-diet.
Keto diet: Black list of products
The following products and groups of products are categorically unacceptable to use during keto-diet:
- Groups.
- Grape.
- Banans.
- Bakery.
- Beet.
- Carrot.
- Potato.
- Pasta.
- Sugar.
The positive aspects of the keto-diet
The main plus of a keto-diet is, of course, a fairly quick loss of fat subcutaneous tissue.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 on athletes involved in the HIIT program, an improvement in sports indicators and body composition was noted.
Ketogenic diet is also suitable for people who are not involved in sports.Keto diet does not force people to starve, does not take away calories from them.Roughly speaking, we simply compensate for a decrease in the amount of carbohydrates due to proteins and fats.Of course, this does not mean that by sharply reducing the use of carbohydrates, you can overeat fat and protein foods.The calorie content must be restrained within normal limits.
Another undoubted plus of keto-diet is appetite control.Many people who were sitting on a particular diet know that the strongest appetite comes just during the diet.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, namely, insulin is responsible for the appearance of a feeling of hunger.Fatty and protein food, which is saturated with a keto diet, allow a person not to experience 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 diets are for the body, like an American slides are constant stress.When there are few nutrients - metabolic processes slow down;When there is a lot, the body cannot cope with processing, and disperses the excess in fat reserves.
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, focus on fatty and protein foods is not excluded, digestive disorders are not excluded-severity in the stomach, bloating, 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 minimal quantities.For example, apples, cabbage, sour grapes are suitable.
Another minus of the keto-diet is the unpredictability of glucose deficiency.It is not known 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, in the first week, a person feels malaise, dizziness and general weakness.It is important to hold out for at least 21 days to see the result of the diet.
Contraindications to the use of keto-diet
Keto diet is strictly contraindicated in diabetics: an excessive amount in the blood of ketone bodies can lead to a sharp deterioration in well-being and even death.In addition, a keto-diet should not be used to people with kidney diseases, digestive system, and intestines.Glucose deficiency is reflected in brain activity, therefore, for Keto-diet, the mental labor workers 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 form.Some people act so fanatic that the diet ends poorly.You cannot neglect the rules of the diet, you need to listen to your body, let it rest.Ultimately, the main thing is health.Do not forget about this.