A keto-diet or ketogenic diet (English ketogenic diet) is a low-fat carbohydrate diet and a moderate protein content.Usually, carbohydrates coming from food are processed into 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, the keto -diet allows us to normalize the level of sugar without the use of medicines.
In addition, you can successfully get involved in power sports and intensive workouts with the keto diet.
Keto Diet: Menu
Breakfast
- Still eggs (three eggs; mass - about 180 grams; calorie content - 264).
- Protein cocktail (one serving; 30 grams; 121 kilocalories).
- Cheese (thirty grams, 109 kilocalories).
Dinner
- Chicken breasts (fried or cooked; mass - 170 grams; calorie content - 276).
- Cheese (thirty grams, 109 kilocalories).
Afternoon breakfast
- Protein cocktail (one serving; 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 consider this menu as an indispensable rule of ket-diet, which cannot be disturbed.More recently, this is a recommendation for calculation: now you know how many proteins, calories and fats are needed, products can be selected independently.
Remember:It is extremely difficult to understand how many calories are contained in ready -made meals, so the calorie content of the ingredients should be measured, their number is evaluated.
In general, as the saying goes, naked mathematics.In addition, it should be borne in mind that all reference books show the weight of the products before cooking.
Keto Diet: List of Products
With keto -ad the number of products you eat (a total calorie content of the diet) is important and their composition is the amount of protein, fats and carbohydrates.To accurately calculate your macros, find an online ket calculator on the Internet.
For the products used, the Keto diet is similar to the famous Kremlin and Atkins diet, but the products themselves, but their number plays a big 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 a day, this is sufficient for the normal functioning of the muscles and the brain.
List of Products used for Keto Diet:
- Poultry meat, animals.
- Fish (including fat).
- Cottage cheese.
- Eggs.
- Cheese.
- Nuts.
- Vegetables (but not all).
- Milk.
As for vegetables, it should be said that they have a small amount of carbohydrates, so you should observe the total number of calories (their consumed amount per day should not exceed 50 grams).For example, different green are ideal for keto due to low amounts 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 the keto diet.
Keto Diet: Black List of Products
The following products and products are categorically unacceptable for use during the Keto Diet:
- Groups.
- Grapes.
- Bananas.
- Bakery.
- Beetroot.
- Carrot.
- Potato.
- Pasta.
- Sugar.
The positive aspects of keto-diet
The main plus of keto-diet is, of course, a rather rapid loss of fat subcutaneous tissue.This is especially important for athletes, because with many other diets, some of the muscle mass disappears with fat.With the loss of muscle mass in the body, the metabolic level slows down.A study of the influence of the ketogenic diet on athletes involved in the HIIT program has been noticed an improvement in sports performance and body composition.
The ketogenic diet is also suitable for people who do not participate in sports.Keto Diet does not force people to starve, it does not take calories from them.Roughly speaking, we just compensate for a reduction in the amount of carbohydrates due to proteins and fats.Of course, this does not mean that by a sharp reduction in the use of carbohydrates you can overeat fat and protein foods.The calorie content must be limited within normal limits.
Another undisputed plus of keto-diet is the appetite control.Many people sitting on a particular diet know that the most strong appetite comes only during the diet.Keto Diet excludes the appearance of a feeling of hunger.This is due to the fact that with it the blood level of insulin is low, namely insulin is responsible for the appearance of a feeling of hunger.The fat and protein foods, which is saturated with a keto diet, allow a person not to experience a brutal appetite and at the same time to lose weight.
Often, after the end of the diet, people complain that the weight returns very quickly.The fact is that most diets are for the body, with American slides being constant stress.When there are few nutrients - metabolic processes slow down;When there is a lot, the body cannot cope with the processing and spread the excess in fat stores.
Keto Diet eliminates the appearance of such an effect as one does not starve.
Negative moments of keto-diet
Given the fact that in the keto-diet, the focus on fat and protein foods is not excluded, digestive disorders are not excluded in the stomach, bloating, constipation.This is because there are virtually no fiber contained in bread, potatoes, fruits and vegetables in the diet.In order to avoid digestive problems, some vegetables and fruits should be consumed in minimal amounts.For example, apples, cabbage, sour grapes are suitable.
Another downside to 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.
In order to restructure the body to ketone bodies, the body will need time.As a rule, during the first week, one experiences a malaise, dizziness and general weakness.It is important to stay 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: excessive amounts of ketone bodies can lead to a sharp deterioration of well -being and even death.In addition, the keto diet should not be used for people with kidney disease, digestive system and intestines.Glucose deficiency is reflected in brain activity, so mental labor workers are undesirable for Keto-diet.
On the one hand, the keto-diet is simple, on the other it is very heavy.Of course, it all depends on the shape you choose.Some people act so fanatical that the diet ends badly.You cannot ignore the rules of the diet, you have to listen to your body, let it rest.After all, the main thing is health.Don't forget that.