Keto-diet or a cetogenic diet (English Ketogenic Diet) is a low carbal diet, which is a high fat content and average protein content.Typically, carbohydrates from the meal are made of glucose, which are extremely important for the brain nutrition and operation.However, if there is a small amount of carbohydrate in the diet, liver fats into fatty acids and keton bodies.Keton bodies enter the brain and used as a source of energy instead of glucose.
According to the study, KETO -Diet with Type 2 diabetes allows normalizing sugar levels without the use of drugs.
In addition, with a keto-diet, you can successfully deal with power sports and intensive training.
Keto-diet: Menu
Breakfast
- Cropped eggs (three eggs; mass - about 180 grams; calorie content - 264).
- Protein cocktail (one part; 30 grams; 121 kilodalioriii).
- Cheese (thirty grams, 109 kilograms).
Lunch
- Chicken chest (fried or boiled; mass - 170 grams; calorie content - 276).
- Cheese (thirty grams, 109 kilograms).
Snack in the afternoon
- Protein cocktail (one part; 30 g.; 121 kcal).
- Almonds (30g; 134 kcal).
Lunch
- Salmon (130 grams; 256 kcal).
- Salad (30 grams).
The second dinner
- Cutting cheese (one hundred grams).
- Kazein (30 grams).
Do not take this menu, in any case as an invaluable procedure of a keto-diet that cannot be broken.On the contrary, this is a recommendation for calculation: how many proteins, calories and oils are needed in general terms, the products can be selected independently.
Remember:It is very difficult to find out how many calories in finished dishes, so the calorie content of the items should be measured, their number is estimated.
In general, as they say, naked math.In addition, it shows that all reference books are growing in the product before cooking.
Keto Diet: List of products
One keto is important in the number of products you eat (total calorie content of the diet) and their composition is the amount of protein, fat and carbohydrates.Find online keto calculator on the Internet for a clear calculation of your macros.
KETO diet for used products is similar to the famous Kremlin and Atkins diet, but the products themselves, but their number, play a big role here.It is impossible to completely exclude the use of carbohydrates, it is necessary to minimize their use.
The best choice is 50 grams of carbohydrates per day, this is enough for the normal operation of the muscles and the brain.
List of products used for keto-diet:
- Poultry, animals.
- Fish (including fat).
- Cutting cheese.
- Eggs.
- Cheese.
- Nuts.
- Vegetables (but not all).
- Milk.
As for vegetables, it should be said that there are a small amount of carbohydrates, so you should watch the amount of calories (the amount consumed in the day should not exceed 50 grams).For example, different herbs are ideal on Keto due to the absorption of a small amount of carbohydrates (fiber not taken into account!).
When it comes to meat and dairy products, these products can be consumed enough.It is better to use meat from Turkey or chicken.Somon and herring are known as the best fish with a keto-diet.
Keto Diet: List of Black Products
The following products and products groups are strongly unacceptable for use during a keto-diet:
- Groups.
- Grapes.
- Banans.
- Bread.
- Beetroot.
- Carrots.
- Potatoes.
- The pasta.
- Sugar.
Positive aspects of a keto-diet
The Keto-diet is a basic plus, of course, a fairly fast loss of a fat subcutaneous tissue.This is especially important for athletes, because many other diets, part of the muscle mass disappears with oil.Slows down the metabolic level by loss of muscle mass in the body.The athletes participating in the HIIT program were noted in the study of a cetogenic diet, the improvement of sports indicators and body composition.
Ketogenic diet is also suitable for people who are not engaged in sports.Keto diet does not make people hungry, they do not take the calories.We compensate for a reduction in the amount of carbohydrates due to the proteins and fats, about proteins and oils.Of course, this can be dramatically reduced to the use of carbohydrates, grease fat and protein foods.The calorie content should be limited to normal.
Another suspicious plus appetite control from keto-diet is control.Many people sitting in a certain diet know that the most powerful appetite only comes during the diet.Keto diet excludes the appearance of the feeling of hunger.This is responsible for the appearance of the level of insulin's blood, ie insulin, insulin hunger.Saturated fat and protein dish saturated with a keto diet, let a person live a cruel appetite and also lose weight.
Often, after the dietary is over, people complain of their return very quickly.The fact is that the majority of the diet is for the body, American slides are constantly stress.When nutrition is low - metabolic processes slow down;When there is a lot, the body can not cope with processing and is already destroying excess oil reserves.
Keto diet excludes the appearance of such an impact, because a person is not hungry.
Negative moments of keto-diet
Given that keto-diet, oil and protein foods are not focused, digestive disorders are not excluded in the stomach, swelling and constipation.It does not have a practically fiber in the diet in bread, potatoes, fruits and vegetables.Some vegetables and fruits should be consumed in minimum amounts to prevent digestive problems.For example, apple, cabbage, sour grapes fit.
The keto-diet is the unexpectedness of another negative glucose deficiency.If you deprive such an important energy source, it is unknown how your body will behave.
It takes time to rebuild the body to keton objects.As a rule, the first one feels a person, evil and general weakness per week.It is important to spend at least 21 days in at least 21 days to see the result of the diet.
Contraindications to the use of a keto-diet
Keto diet is severely contraindicated in diabetics: The excessive amount of welfare and even death in the blood of keton objects can cause acute deterioration.In addition, a keto-diet should not be used to people with renal diseases, digestive systems and intestines.Glucose deficiency is reflected in brain activity, so the mental labor workers for a keto-diet are undesirable.
On the one hand, the keto-diet is simple, on the other hand is very heavy.Of course, all depends on the selected form.Some people behave so fanatics so that the diet ends poorly.You cannot neglect the rules of the diet, you should listen to your body, rest.As a result, the main thing is that health.Don't forget about it.