Keto-diet or ketogenic diet (English ketogenic diet) is a low-carbohydrate diet with a high fat content and a moderate protein content.Typically, carbohydrates that come from food are processed in glucose, which is extremely important for the nutrition and function 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 an energy source instead of glucose.
According to the study, we can normalize sugar levels without using medication with type -2 diabetes with a keto.
In addition, you can successfully carry out electricity and intensive training with keto-dit.
Keto-Dit: Menu
Breakfast
- The scrambled eggs (three eggs; mass - approximately 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
- Protein cocktail (part; 30 g; 121 kcal).
- Almonds (30 gr.; 134 kcal).
Dinner
- Salmon (130 grams; 256 kcal).
- Salad (30 grams).
The second dinner
- House cheese (one hundred grams).
- Masein (30 grams).
Do not consider this menu as an indispensable rule of keto-dit, which in no way can be interrupted.Rather, this is a recommendation for the calculation: Now you generally know how many proteins, calories and fats are required, and products can be selected independently.
Remember:It is extremely difficult to find out how many calories are contained in reacrees, so that the calorie content of the ingredients should be measured, their number is estimated.
In general, as you say, naked mathematics.In addition, it must be taken into account that all reference works specify the weight of the products before cooking.
Keto diet: A list of products
With a keto -Red, the number of products you eat (total calorie content of the nutrition) is important, and your composition is the amount of proteins, fats and carbohydrates.For a precise calculation of your macros, see the Internet online keto pocket calculator.
For the products used, the keto diet of the famous Diet Kremlin and Atkins is similar, but the products themselves, but their number play a major role here.It is impossible to completely rule out the use of carbohydrates.You just have to minimize your use.
The best option is 50 grams of carbohydrates per day.This is sufficient for the normal functioning of muscles and brain.
List of products used for keto diet:
- Meat from poultry, animals.
- Fish (including fat).
- Cottage cheese.
- Eggs.
- Cheese.
- Nuts.
- Vegetables (but not all).
- Milk.
With regard to vegetables, it should be said that it has a small number of carbohydrates so that you have to monitor the total number of calories (your amount used per day should not exceed 50 grams).For example, different greens on keto are ideal, since a small amount of absorbed carbohydrates (fiber is not taken into account!).
For meat and dairy products, these products can be consumed in sufficient quantities.It is better to use turkey or meat chicken.Salmon and herring are recognized as the best fish with keto-dit.
Keto diet: black list of products
The following products and product groups are categorically not acceptable during the keto-dit:
- Groups.
- Grape.
- Banning.
- Bakery.
- Turnip.
- Carrot.
- Potato.
- Pasta.
- Sugar.
The positive aspects of the keto-dit
The main plus of a keto-dit is of course a fairly fast loss of the subcutaneous adipose tissue.This is particularly important for athletes, as part of the muscle mass disappears together with fat in many other diets.With the loss of muscle mass in the body, the metabolism slows down.In a study on the influence of a ketogenic diet on athletes who are involved in the HIIT program, an improvement in the sports indicators and body composition was found.
Ketogenic diet is also suitable for people who are not involved in sports.Keto diet does not force people to hunge and do not take calories away from them.Roughly speaking, we only compensate for a decrease in carbohydrates due to proteins and fats.Of course, this does not mean that by strongly reducing the use of carbohydrates, you can overprotiate fat and protein food.The calorie content must be held back within the normal limits.
Another doubtful plus of keto-dit is appetite control.Many people who were sitting on a certain diet know that the strongest appetite comes during nutrition.The keto diet excludes the appearance of a feeling of hunger.This is due to the fact that the level of insulin is low, namely insulin is responsible for the appearance of a feeling of hunger.Fat and protein feed, which is saturated with a keto diet, enable a person to experience no brutal appetite and at the same time lose weight.
After the end of the diet, people often complain that the weight returned very quickly.The fact is that most diets are for the body, like an American film of constant stress.If there are only a few nutrients, metabolic processes slow down;If there is a lot, the body cannot be finished with the processing and distributes the excess in fat reserves.
The keto diet excludes the appearance of such an effect because a person does not starve.
Negative moments of keto-diet
In view of the fact that the focus on fat and protein foods is not excluded in a keto-dit, digestive disorders are not in the stomach, flatulence and constipation.This is due to the fact that there are practically no fiber in bread, potatoes, fruit and vegetables.In order to avoid digestive problems, some vegetables and fruit should be consumed in minimal quantities.For example, apples, cabbage and acid grapes are suitable.
Another minus of the keto-dit is the unpredictability of a glucose half.It is not known how your body will behave when you withdraw it with such an important source of energy.
The body takes time to redistructure the body to ketone body.In the first week, a person usually feels discomfort, dizziness and general weakness.It is important to see the result of the diet for at least 21 days.
Contraindications for the use of keto-diet
The keto diet is strictly contraindicated among diabetics: an excessive amount of the blood of ketone bodies can lead to a severe deterioration in well-being and even death.In addition, a keto-dit should not be used to people with kidney disease, digestive system and intestine.Glukose deficiency is reflected in brain activity, so workers for mental workers for keto-dit are undesirable.
On the one hand, the keto-dit is simple, on the other hand very difficult.Of course, everything depends on the selected shape.Some people behave so fanatic that the diet ends badly.You cannot neglect the rules of the diet, you have to listen to your body, let you rest.Ultimately, the main thing is health.Don't forget that.