The Keto Diet or Ketogenic Diet (English Ketogenic Diet) is a low-carb diet with high fat content and moderate protein content.Often, carbohydrates from food are processed into glucose, which is very important for the nutrition and function of the brain.However, if there are small amounts of carbohydrates in the diet, the liver converts fat into fatty acids and ketone bodies.Ketone bodies enter the brain and are used as energy sources, not glucose.
According to this study, there is type 2 diabetes, keto-DIET allows us to normalize sugar levels without using drugs.
Additionally, with Keto-Diet, you can successfully perform strong exercise and intensive training.
Keto-Diet: Menu
breakfast
- Scrambled eggs (three eggs; mass - about 180 grams; calorie content -264).
- Protein cocktail (part; 30g; 121kW).
- Cheese (thirty grams, 109 kg).
dinner
- Chicken breast (fried or boiled; mass -170g; calorie content -276).
- Cheese (thirty grams, 109 kg).
Afternoon snacks
- Protein cocktail (part; 30g; 121 kcal).
- Almonds (30 gr.; 134 kcal).
dinner
- Salmon (130g; 256 kcal).
- Salad (30g).
The second dinner
- Cheese (one hundred grams).
- Casein (30g).
Don't consider this menu as an essential rule for Keto-Diet and will not be broken under any circumstances.Instead, here’s the calculation advice: Now that you know how much protein, calories, and fat you need, you can choose products independently.
remember:It is difficult to find out how many calories are in a prepared dish, so the calorie content of the ingredients should be measured and their quantity should be estimated.
Overall, as they say, nude math.Furthermore, it is important to keep in mind that all references indicate the weight of the product before cooking.
Keto Diet: Product List
With keto red, the number of products you consume (the total calories in your diet) is important, and their composition is the amount of protein, fat, and carbohydrates.To calculate the macro accurately, find it on the Internet Online Keto Calculator.
For the products used, the Keto diet is similar to the famous Kremlin and Atkins diets, but the products themselves, but their quantity plays a big role here.It is impossible to completely rule out carbohydrates, you just need to minimize their use.
The best option is 50 grams of carbohydrates per day, which is enough to make the muscles and brain function properly.
List of products for keto diet:
- Poultry, animals.
- Fish (including fat).
- cottage cheese.
- egg.
- cheese.
- nut.
- Vegetables (but not all).
- milk.
Regarding vegetables, it should be said that they have small amounts of carbohydrates, so you need to monitor the total number of calories (the amount you consume should not exceed 50 grams per day).For example, different greens are ideal for ketones due to the absorption of a small amount of carbohydrate (not considering fiber!).
As for meat and dairy products, these products can be consumed in sufficient quantities.It is best to use turkey or chicken with meat.Salmon and herring are recognized as the best fish in Ketodite.
Keto Diet: Black Product List
The following products and a set of products are absolutely unacceptable to use during Keto-Diet:
- Group.
- Grape.
- Banans.
- bakery.
- beet.
- carrot.
- Potato.
- pasta.
- sugar.
The positive side of Keto-Diet
Of course, the main advantage of Keto-Diet is that the loss of fat subcutaneous tissue is quite fast.This is especially important for athletes, as part of the muscle mass disappears with fat as many other diets.As muscle mass is lost in the body, metabolic levels slow down.In a study on the impact of ketogenic diet on athletes in HIIT programs, improvements in exercise indicators and body composition were noted.
The ketogenic diet is also suitable for those who do not participate in exercise.The keto diet won't force people to starve or eliminate calories from it.Roughly speaking, we just compensate for the reduction in carbohydrate volume due to protein and fat.Of course, this doesn't mean that by greatly reducing carbohydrate use, you can overeat and protein foods.Calories must be limited within the normal range.
Another thing about Ketodiet is no doubt about appetite control.Many people who sit in a specific diet know that the strongest appetite is just in the diet.Keto Diet does not include the look of hunger.This is due to the fact that the levels in the blood of insulin are very low, i.e. insulin is the cause of hunger.Fat and protein foods are full of keto diets, which prevent a person from experiencing a cruel appetite while losing weight.
Usually, after the diet, people complain that they quickly recovered.The truth is that most diets are suitable for the body, just like the American slides are constant stress.When there is little nutrition - the metabolic process slows down; when in many cases, the body cannot cope with processing and disperse excess fat reserves.
Keto Diet does not include the appearance of this effect, because a person is not hungry.
Negative Moments of Keto Diet
Given the fact that there is no keto diet, attention to fat and protein foods is not ruled out, digestive diseases are not ruled out in the stomach, constipation.This is because in the diet, bread, potatoes, fruits and vegetables have little fiber.To avoid digestive problems, some vegetables and fruits should be consumed in a minimum amount.For example, apples, cabbage, and sour grapes are suitable.
Another negative number in keto Africa is the unpredictability of glucose deficiency.If you deprive yourself of such an important energy resource, how will your body behave.
In order to recombine the body into a ketone body, the body will take time.Often, during the first week, a person will feel uncomfortable, dizzy and general weakness.It is important to keep it for at least 21 days to see the results of your diet.
Contraindications for using Keto-Diet
The keto diet is strictly prohibited in patients with diabetes: Excessive amount of ketone body blood can lead to a sharp worsening of happiness and even death.Additionally, Keto-Diet should not be used in people with kidney disease, digestive system and intestinal tract.Glucose deficiency is reflected in brain activity, so mental labor workers are not desirable for keto diets.
On the one hand, Keto-Diet is simple, but on the other hand, it is very heavy.Of course, it all depends on the selected form.Some people act so enthusiastically that their diet ends badly.You can't ignore the rules of your diet, you need to listen to your body and let it rest.Ultimately, the most important thing is health.Don't forget this.