Keto-diet or ketogenic diet (English ketogenic diet) is a low-carbohydrate diet with high fat content and moderate protein content.Generally, carbohydrates from foods are developed into glucose, which is extremely important for the nutrition and function of the brain.However, if a small amount of carbohydrates are present in the diet, the liver will convert the liver fat into fatty acids and ketone body.Ketone bodies enter the brain and use it as an energy source instead of glucose.
According to the study, Keto -Diet allows us to normalize the sugar level without the use of medicines.
In addition, you can successfully participate in power sports and intensive training with Keto-Diet.
Keto-Diet: Menu
Morning
- Fried eggs (three eggs; mass - about 180 grams; calorie content - 264).
- Protein cocktail (part; 30 grams; 121 kilocalories).
- Cheese (thirty grams, 109 kilocalories).
Dinner
- Chicken breast (fried or cooked; mass - 170 grams; calorie content - 276).
- Cheese (thirty grams, 109 kilocalories).
Afternoon snack
- Proteins 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 (hundred grams).
- Casein (30 grams).
Do not look at this menu as a keto-diet that can not be interrupted in any way.Rather, this is the calculation recommendation: now you usually know how many proteins, calories and fats you need, products can be selected on their own.
Remember:It is extremely difficult to find out how many calories the finished food contains, so you need to measure the calorie content of the ingredients and estimate their number.
Usually, as they say, naked math.In addition, it should be borne in mind that all reference books indicate the weight of the products before cooking.
Keto Diet: List of Products
The number of products you consume (the total calorie content of the diet) is important and their composition is the amount of proteins, fats and carbohydrates.To accurately calculate macros, find the online Keto calculator.
The Keto Diet is similar to the famous Kremlin and Atkins diets, but the products themselves, but they play a big role here.It is impossible to completely exclude the use of carbohydrates, only to minimize their use.
The best solution is 50 grams of carbohydrates a day, which is sufficient for the normal functioning of the muscles and the brain.
List of products used for keto-diet:
- Poultry meat, animals.
- Pisces (including fat).
- Cottage cheese.
- Egg.
- Cheese.
- Walnut.
- Vegetables (but not all).
- Milk.
With regard to vegetables, they have to say that they have a small amount of carbohydrates, so you should monitor the total number of calories (their daily amount consumed should not exceed 50 grams).For example, different greens are ideal for keto because low amounts of carbohydrates are absorbed (fiber is ignored!).
As far as meat and dairy products are concerned, 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 of keto-diet.
Keto Diet: Black List of Products
The following products and product groups are categorically unacceptable during keto-diet:
- Groups.
- Solo.
- Bananas.
- Bakery.
- Sugar beet.
- Carrot.
- Potato.
- Dough.
- Sugar.
Positive aspects of keto-diet
Of course, the main plus of keto-diet is, of course, a rather rapid loss of fat-dozen tissues.This is especially important for athletes because, with many other diets, some muscle mass disappears with fat.With the loss of muscle mass of the body, the metabolic level slows down.In a study on the effect of the ketogenic diet on athletes involved in the HIIT program, the improvement of sporting indicators and body composition was observed.
The ketogenic diet is also suitable for those who do not participate in the sport.The keto diet does not force people to starve, they do not take their calories from them.To put it, we simply compensate for a reduction in the amount of carbohydrates due to proteins and fats.Of course, this does not mean that fat and protein foods are suddenly reduced by reducing the use of carbohydrates.The calorie content should be restricted within normal limits.
Another undoubted plus keto-diet is appetite control.Many people who are sitting in a particular diet know that the strongest appetite comes only during the diet.The keto diet excludes the appearance of hunger.This is due to the fact that it is low in the level of insulin blood, namely, in the case of insulin for the appearance of hunger.Fatty and protein foods saturated with a diet allow people not to experience brutal appetite and lose weight at the same time.
After the end of the diet, people often complain that the weight has returned very quickly.The fact is that most diets are for the body as an American student with constant stress.If there is little nutrients - the metabolism processes slow down;If there is a lot, the body cannot cope with processing and dispel the excess of fat reserves.
The keto diet excludes the appearance of such an effect because one does not starve.
The negative moments of keto-diet
Given the fact that the focus on fatty and protein foods is not excluded, digestive disorders are not excluded in the stomach, bloating and constipation.The reason for this is that there is virtually no fiber in the diet 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, sauer grapes are suitable.
Another minus of keto-diet is the unpredictability of glucose deficiency.It is not known how the body will behave if it deprives it of such an important source of energy.
To reorganize the body, the body will need time for ketone bodies.As a general rule, a person feels malaise, dizziness and general weakness in the first week.It is important to keep the result of the diet for at least 21 days.
Contraindications using Keto-Diet
The keto diet is strictly contraindicated in diabetes: in the blood of ketone bodies, excessive amounts of prosperity and even death can lead to sharp deterioration.In addition, keto-diet should not be used in people with kidney disease, digestive system and intestine.Glucose deficiency is reflected in cerebral activity, so mental workers are undesirable for keto-diet.
On the one hand, keto-diet is simple and very difficult on the other.Of course, it all depends on the form you choose.Some people behave so fanatically that the diet ends poorly.You can't ignore the rules of your diet, you need to listen to your body, let it rest.Finally, health is the most important.Don't forget this.