Keto-diet or ketogen diet (English ketogen diet) is a low carb diet with high fat content and moderate protein content.Typically, carbohydrates from food are processed into glucose, which is extremely important for brain nutrition and activity.However, if a small amount of carbohydrate is found in a diet, the liver will convert fat into fatty acids and ketone body.Keton bodies enter the brain and are used as a source of energy instead of glucose.
According to research, with type 2 diabetes, keto -diet allows us to normalize sugar levels without using drugs.
In addition, with Keto-Diet, you can successfully participate in powerful sports and intensive training.
Keto-diet: menu
Breakfast
- Eggs are disturbed (three eggs; weight - about 180 grams; calories - 264).
- Cocktail protein (one part; 30 grams; 121 kilocalories).
- Cheese (thirty grams, 109 kilocalories).
Dinner
- Chicken breast (fried or boiled; mass - 170 grams; calories - 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).
Monday dinner
- Cheese (one hundred grams).
- Casein (30 grams).
Not considered this menu, is an indispensable rule of Keto-diet, in any case that cannot be broken.Instead, this is a recommendation to calculate: Now you know how much protein, calories and fat are needed, the products can be selected independently.
Miss:It is difficult to find out how many calories are contained in ready -to -be dishes, so the calories should be measured of the ingredients, their quantity is estimated.
In general, as they said, mathematics naked.In addition, it should be noted that all reference books indicate the weight of the products before cooking.
Keto diet: List of products
With Keto -Red, the number of products you eat (the total calories in the diet) is very important, and their ingredients are the amount of protein, fat and carbohydrates.To accurately calculate your macro, search on the Internet Keto computer.
For products used, Keto diet is similar to the famous Kremlin and Atkins diet, however, the products, but their quantity, plays a big role here.It is not possible to completely exclude carbohydrate, you only need to minimize the use of them.
The best option is 50 grams of carbohydrates every day, this is enough for the normal functioning of muscles and brain.
List of products used for keto-diet:
- The meat of poultry and animals.
- Fish (including fat).
- Cheese.
- Egg.
- Cheese.
- Seed.
- Vegetables (but not all).
- Milk.
Regarding vegetables, it should be said that they have a small amount of carbohydrates, so you need to monitor the total amount of calories (their amount consumed every day should not exceed 50 grams).For example, different green vegetables are ideal on keto due to the amount of low carbohydrates absorbed (fiber is not considered!).
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 keto-diet.
Keto diet: List of black products
The following products and product groups cannot be used in keto-diet:
- Group.
- Grape.
- Banans.
- Cake.
- Radish.
- Carrot.
- Potato.
- Macaroni.
- Road.
Positive aspects of keto-diet
Of course, the main plus point of a keto-diet is a fairly fast loss of subcutaneous tissues.This is especially important for athletes, because with many other diets, part of the muscle mass disappears with fat.With the loss of muscle mass in the body, the level of metabolism slowed down.In a study on the influence of ketogen diet on athletes participating in the HIIT program, an improvement in sports indicators and body components have been recorded.
Ketogen diet is also suitable for those who do not participate in sports.Keto diet does not force people to starve to death, not to take away the calories from them.In general, we only need to compensate for reducing carbohydrates due to protein and fat.Of course, this does not mean that by sharply reducing the use of carbohydrates, you can eat too much fat and protein foods.Calo content must be limited within normal limits.
Another solid plus point of Keto-diet is to control appetite.Many people are sitting in a specific diet that knows the strongest appetite in the diet.Keto diet does not include the appearance of a feeling of hunger.This is due to the fact that for her, the level of blood in Sulin is low, namely insulin is responsible for the appearance of a feeling of hunger.Fat and protein foods, saturated with keto diet, allowing a person not to experience brutal appetite and simultaneously, losing weight.
Normally, after the end of the diet, people complain that the weight returns very quickly.The fact that most diets are for the body, like a US slide is continuous tension.When there are a few nutrients - the metabolic process slows down;When there are many, the body cannot deal with the treatment and dispersion of excess in fat reserves.
Keto diet does not include the appearance of such an effect, because a person is not hungry.
The negative moments of keto-diet
With the fact that with Keto-diet, focusing on fatty foods and protein is not excluded, digestive disorders are not excluded in the stomach, flatulence, constipation.This is because in the actual diet, there is no fiber in bread, potatoes, fruits and vegetables.To avoid digestive problems, some vegetables and fruits should be consumed in minimum quantities.For example, apples, cabbage, sour grapes are suitable.
Another minus point of keto-diet is the unpredictable of glucose deficiency.People do not know how your body will behave if you deprive such an important source of energy.
To restructure the body into Ketone's body, the body will take time.As a rule, in the first week, a person feels uncomfortable, dizzy and weak in general.It is important to hold at least 21 days to see the results of the diet.
Contraindicated using keto-diet
Keto diet is strictly contraindicated in diabetics: an excessive amount in the blood of Ketone's body can lead to a strong decline in happiness and even death.In addition, a keto-diet should not be used for people with kidney disease, digestive system and intestines.Lack of glucose is reflected in brain activity, so for Keto-diet, mental labor staff is unwanted.
On the one hand, Keto-diet is very simple, on the other hand, it is very heavy.Of course, it all depends on the selected form.Some acts are so fanatic that the diet is poor.You cannot ignore the rules of the diet, you need to listen to your body, let it rest.Finally, the main thing is health.Do not forget this.