Keto-diet or ketogenic diet (English ketogenic diet) is a low-carb diet with high fat content and moderate protein content.Usually, carbohydrates that come from processed foods into glucose, which are very important for nutrition and brain function.However, if little carbohydrates are present in the diet, the liver converts fat into fatty acids and ketone body.Ketone body enters the brain and is used as a source of energy rather than glucose.
According to the study, with type 2 diabetes, keto -Diet allows us to normalize sugar levels without using medicines.
In addition, with keto-diet, you can be successfully involved in power sports and intensive training.
Keto-diet: menu
Breakfast
- Crushed eggs (three eggs; mass - about 180 grams; calorie content - 264).
- Protein cocktails (one part; 30 grams; 121 kilocalories).
- Cheese (thirty grams, 109 kilocalories).
Dinner
- Chicken breasts (fried or boiled; mass - 170 grams; calorie content - 276).
- Cheese (thirty grams, 109 kilocalories).
Evening snacks
- Protein cocktails (one part; 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 a much-needed keto-diet rule, which cannot be broken.Instead, this is a suggestion for calculation: now you know in general how much protein, calories and fat are needed, products can be selected independently.
Remember:It is very difficult to find out how many calories are contained in standby dishes, so the calorie content of the ingredients should be measured, their number is estimated.
In general, as they say, math is naked.In addition, keep in mind that all reference books show the weight of the product before cooking.
Keto Diet: Product List
With keto -Red, the number of products you eat (the total calorie content of the diet) is important, and their composition is the amount of protein, fat and carbohydrates.For your accurate macro calculation, look for an internet keto calculator.
For the products used, the keto diet is similar to the famous Kremlin and Atkins diet, however, the product itself, but their number, play a major role here.It is not possible to fully exclude the use of carbohydrates, you just need to minimize its use.
The best option is 50 grams of carbohydrates daily, this is enough for normal muscle and brain function.
List of products used for keto-diet:
- Chicken meat, animals.
- Fish (including fat).
- Cottage cheese.
- Egg.
- Cheese.
- Peanuts.
- Vegetables -Simple (but not all).
- Milk.
Regarding the vegetables, it should be said that they have little carbohydrates, so you need to monitor the amount of calories (the amount used daily should not exceed 50 grams).For example, different vegetables are ideal on keto because the amount of carbohydrates absorbed (fiber is not considered!).
For meat and dairy products, this product can be eaten in sufficient quantities.It's best to use turkey or chicken from meat.Salmon and herring are recognized as the best fish with keto-diet.
Keto Diet: Black Product List
The following products and products are not absolutely acceptable for use during keto-diet:
- Group.
- Wine.
- Banans.
- Bakery.
- Bit.
- Carrot.
- Potatoes.
- Pasta.
- Sugar.
The positive aspect of keto-diet
Plus the main keto-diet is, of course, loss of subcutaneous tissue.This is very important for athletes, because with many other diets, some of the muscle mass is lost with fat.With the loss of muscle mass in the body, the metabolic level slows down.In the study of the influence of ketogenic diets on athletes involved in the HIIT program, increased sports indicators and body composition were observed.
Ketogenic diets are also suitable for people who are not involved in sports.The keto diet does not force people to starve, not consuming their calories.Roughly, we only balance the decrease in the amount of carbohydrates due to protein and fat.Of course, this does not significantly reduce the consumption of carbohydrates, you can eat too much fat and protein foods.Calorie content must be prevented within the normal limit.
Another undeniable keto-diet is appetite control.Many people who sit in certain diets know that the strongest taste comes only during the diet.Keto diet does not include the appearance of hunger.This is due to the fact that with the blood levels of insulin is low, the insulin is responsible for the emergence of hunger.Fatty and protein foods, which are saturated with a keto diet, allow one to not have a cruel appetite and at the same time lose weight.
Often, after the end of the diet, people complain that weight returns quickly.In fact, most diets are for the body, like American slides is a constant pressure.When there are several nutrients - the metabolic process slows down;When there are many, the body is unable to overcome processing, and spreads the advantages of fat reserves.
Keto diet does not include the emergence of such effects, because one is not starving.
Keto-diet negative moments
Given the fact that with keto-diet, focusing on fatty foods and protein is not excluded, digestive disorders are not excluded into the stomach, bloating, constipation.This is because in the diet there is practically no fiber contained in bread, potatoes, fruits and vegetables.To prevent digestive problems, some vegetables and fruits should be eaten in minimal quantities.For example, apples, cabbages, sour wine are appropriate.
Another rejecting keto-diet is the uncertainty of glucose deficiency.It is unknown how your body will behave if you block it from an important source of energy.
To restructure the body to the body of the ketone, the body takes time.As a rule, in the first week, one feels weakness, dizziness and general weakness.It is important to last for at least 21 days to see the dietary results.
Contraindications for keto-diet use
Keto diet is a strict contraindication in diabetics: Excessive amounts of blood ketone blood can lead to sharp deterioration in well -being and death.In addition, keto-diets should not be used for people with kidney disease, digestive system, and intestines.Glucose deficiency is reflected in brain activity, therefore, for keto-diet, mental labor workers are not desirable.
On the one hand, keto-diet is simple, on the other, it is very heavy.Of course, it all depends on the selected shape.Some people act so fanatically that the diet ends badly.You can't ignore your dietary rules, you need to listen to your body, let it rest.Finally, the main thing is health.Don't forget about this.