Keto-diet or ketogenic diet (English ketogenic diet) is a diet with a low coat with high fat content and moderate protein content.Usually, carbohydrates that come from food are processed in 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 ketones.Water ketone enters 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 levels without using drugs.
In addition, with keto-diet, you can successfully engage in electric sports and intense training.
Keto-Diet: Me
Breakfast
- Eggs (three eggs; mass - about 180 grams; calorie content - 264).
- Protein cocktail (one serving; 30 grams; 121 kilocalories).
- Cheese (thirty grams, 109 kilokthal).
Dinner
- Chicken breast (fried or boiled; mass - 170 grams; calorie content - 276).
- Cheese (thirty grams, 109 kilokthal).
Afternoon snack
- Protein cocktail (one serving; 30 g; 121 kcal).
- Almonds (30 gr.; 134 kcal).
Dinner
- Salmon (130 grams; 256 kcal).
- Salad (30 grams).
Other dinner
- Cheese Cottages (one hundred grams).
- Casein (30 grams).
Do not consider this menu, as a necessary rule of keto-diet, which cannot be broken in any case.Instead, this is a recommendation for calculation: now you generally know how much protein, calories and fat ones are needed, products can be selected independently.
Remember:It is extremely difficult to find out how many calories contains in ready trials, so it should measure the content of calories from the ingredients, their number is estimated.
In general, as they say, nude mathematics.In addition, it must be borne in mind that all reference books indicate the weight of the product before cooking.
Keto Diet: Product list
With Keto, the number of products you eat (total caloric nutritional content) is important, and their composition is the amount of protein, fats and carbohydrates.For the precise calculation of your macros, find on the Internet Online Keto Calculator.
For used products, the keto diet is similar to the famous diet of Kremlin and Atkins, however, the products themselves, but their number, play a big role here.It is impossible to completely turn off the use of carbohydrates, you just need to minimize their use.
The best option is 50 grams of carbohydrates a day, it is enough for the normal functioning of muscles and brains.
List of products used for keto-diet:
- Poultry meat, animal.
- Fish (including fat).
- Cottage.
- Eggs.
- Cheese.
- Walnuts.
- Vegetables (but not all).
- Milk.
As for vegetables, it should be said to have a small amount of carbohydrates, so you need to follow the total number of calories (their consumed amount per day must not exceed 50 grams).For example, different green are ideal for keto due to the low amount of absorbed carbohydrates (fiber are not considered!).
As for meat and dairy products, these products can be consumed in sufficient quantities.It is better to use Turkey or chicken out of meat.Salmon and herring are recognized as the best fish with a keto diet.
Keto Diet: Black product list
The following products and groups of products are categorically unacceptable for use during Keto-Diet:
- Groups.
- Grape.
- Bans.
- Bakery.
- Beet.
- Carrot.
- Potatoes.
- Pasta.
- Sugar.
Positive aspects of keto diet
The main plus keto-diet is, of course, a rather rapid loss of fat of subcutaneous tissue.This is especially important for athletes, because with many other diets, part of muscle mass disappears together with fat.With the loss of muscle mass in the body, the metabolic level slows down.In the survey of the impact of ketogenic nutrition, the athletes involved in the HIIT program, the improvement of sports indicators and compositions of the body was observed.
Ketogenic nutrition is suitable for people who are not included in the sport.The keto diet does not force people to starve, does not distract the calories of them.Roughly, we simply compensate for reducing the amount of carbohydrates due to proteins and fat.Of course, this does not mean that you can reduce fat and protein food sharply by reducing the use of carbohydrates.The calorie content must be restrained in normal limits.
Another undoubted plus keto-diet is an appetite control.Many people who sat on a particular diet know that the strongest appetite comes only during the diet.Keto Diet excludes the look of the feeling of hunger.This is due to the fact that with her blood level insulin is low, namely, insulin is responsible for the look of the feeling of hunger.Fatty and protein food, which is saturated with a keto diet, allow a person to experience brutal appetite and simultaneously, lose weight.
Frequently after the end of the diet, people complain that the weight is returned very quickly.The fact is that most diets for the body, such as American slides, constant stress.When there are several nutrients - slow down metabolic processes;When there is a lot, the body cannot handle processing and scattering excess in the rest of the reserves.
Keto Diet excludes the appearance of such an effect, because a person is not starving.
Negative moments of keto-diet
Given the fact that with keto-nutritions, focusing on greasy and protein foods is not excluded, digestive disorders are not excluded in the stomach, fastening, prisons.This is because there is practically no fiber in diets that are in bread, potatoes, fruits and vegetables.To avoid digestive problems, little vegetables and fruits should be consumed in minimal quantities.For example, apples, cabbage, sour grapes are suitable.
Another minus keto-diet is the unpredictability of the lack of glucose.It is not known how your body will behave if you take away with such an important energy resource.
To restructure the body into keten bodies, the body will need time.As a rule, in the first week, a person feels uncomfortable, dizziness and general weakness.It is important to endure at least 21 days to see the score of the diet.
Contraindications for the use of keto-diet
The keto diet is strictly contraindicated in diabetics: excessive amount in the blood of ketnon bodies can lead to sharp deterioration in welfare and even death.In addition, keto-diet must not be used for people with kidney disease, digestive system and intestines.The lack of glucose is reflected in the brain activity, therefore, for keto-nutrition, mental labor workers are undesirable.
On the one hand, the keto diet is simple, on the other hand, it is very difficult.Of course, everything depends on the selected form.Some people behave so fanatics that the diet ends poorly.You can't ignore the diet rules, you need to listen to your body, let it rest.Finally, the main thing is health.Don't forget about this.