Keto diet

The ketone diet was developed in 1921 to treat epilepsy. Later, bodybuilders began to use it to build muscle relief. The use of fats as fuel is possible only with a reduced amount of carbohydrates and a low percentage of protein - these are the principles of the keto diet.

Keto diet what is it?

The ketogenic, ketone or keto diet (keto) is a diet low in carbohydrates, moderate in protein and high in fat.

When carbohydrates are consumed, they lead to the formation of glucose and the production of insulin. Glucose is most easily consumed by the body as a fuel. Insulin is needed to deliver glucose to cells. In these cases, the fat remains unclaimed and only accumulates. But if carbohydrates are reduced, the body is forced to enter a state of ketosis - a natural process when the body begins to use fat as fuel.

In the liver, glucose deficiency forms ketone bodies of free fatty acids. Ketones or ketone bodies are molecules that carry energy for the body to function. The purpose of keto is to become such a state.

There are 4 types, 3 of which are used by athletes and one is used by all other keto supporters:

1. Standard: basic keto - ratio in% BJU - 20: 75: 5.
2. Purposeful: exercise increases the amount of carbohydrates during exercise.
3. Cyclic: Higher carbohydrate intake, for example on weekends.
4. High protein content: instead of decreasing, protein increases to about 35%. The total ratio of BJU becomes - 35: 60: 5.

Approved products

The following products are allowed for consumption:

1. All meat: beef, pork, poultry, etc. Do not remove fat from meat and chicken.
2. In chickens, the legs and legs are preferred.
3. Fish and seafood: Any but oily fish is better - salmon, mackerel, sardines, anchovies, salmon and herring, shrimp and squid.
4. Eggs: in any form.
5. Natural fats: lard and lard, frying ghee, salted butter, coconut oil, avocado, flaxseed and olive oil for salads.
6. Nightingale vegetables: kale, zucchini, eggplant, asparagus, olives, spinach, lettuce, green vegetables and leafy vegetables.
7. Mushrooms: all kinds.
8. Dairy products only high in fat: whole milk (more than 3%), heavy cream (20-40%), sour cream 25%, cottage cheese, Greek yogurt, fatty hard cheeses.
9. Oil nuts and seeds: macadamia nuts, cashews, walnuts, sunflower seeds, pumpkin seeds, etc.
10. Fruits: in small quantities - raspberries, blackberries, blueberries.

Sometimes allowed:

1. Alcohol: dry wines, unsweetened spirits (gin, rum, whiskey, vodka), unsweetened cocktails.
2. Dark chocolate: very moderate, with over 70% cocoa.
3. Water, coffee with cream, tea and herbal teas to your liking.
4. Chicken broth or cubes of broth with at least 1 g of sodium. When carbohydrates are reduced, glycogen is actively consumed. 3 g of water are needed for its 1 g. It also lacks the sodium that the body needs. According to nutritionists, chicken broth is indispensable in this diet because it provides the body with sodium.

Prohibited products:

1. Pastries - sugar, candy, cakes, ice cream, honey, maple syrup, agave.
2. Sugar drinks - carbonated drinks, juices, coffee with a predominance of milk, beer and more.
3. Cereals, grains and rice are high in carbohydrates.
4. Sweet fruits - bananas, apples, grapes, oranges, pears, mangoes, pineapples and more.
5. Beans are rich in carbohydrates.
6. Potatoes are rich in starch.
7. Store-bought sauces - ketchup and barbecue sauce.
8. Margarine - complete lack of benefit.
9. Artificial trans fats - worsen health at times.

Important! The more restrictions (less than 15 g of carbohydrates per day), the faster a person will enter a state of ketosis.

Keto diet: menu

> zxtable border = "1" cellpadding = "0" > Breakfast Lunch Dinner afternoon tea Dinner Monday fried eggs with asparagus and bacon, coffee with cream high-fat cottage cheese; salad and chocolate chicken breast fried in coconut oil, fried mushrooms, spinach, avocado and lime juice boiled beef; some nuts and rosehip infusion tuna steak in olive oil, with chili and garlic, fried broccoli and bean sprouts, grilled tomatoes Tuesday coffee with butter or ghee, 3 boiled eggs greasy cottage cheese beef cutlet, tomato, fried bacon in lettuce leaves; fish soup with meatballs cheese low-carb chicken mass (spice mixture); salmon, toast with cheese, tea Wednesday omelette with mushrooms and peppers in olive oil; cream with cream cottage cheese bacon, avocado and feta salad; meat broth with herbs, chicken cutlets omelette of 3 eggs; green tea, nuts. fried pork chops with mayonnaise and onions; green apple puree Thursday veal cutlets, croutons turkey meat, green tea. beef broth with minced meat; pike meatballs; fried cabbage and broccoli with egg in the form of salad, unsweetened compote. rosehip broth, chicken breast avocado and shrimp in creamy mayonnaise and chili sauce Friday bacon and cauliflower fried with fried eggs cheese, vegetable salad, dogwood broth fish broth with meatballs, chicken souffle, quince broth. zucchini cutlets, vegetable salad noodles with turkey, tomatoes, mushrooms and parmesan sauce Saturday cauliflower-based pizza greasy cottage cheese and green tea beef cutlet, croutons, coffee with butter salmon salad with tomatoes and cranberries low carb beef with chili sauce and garlic Sunday tart with bacon and salad 3 hard-boiled eggs, biscuits, unsweetened compote red fish, toast with cheese Caesar chicken salad with parmesan beef pate, kefir

Who is forbidden such a diet

The keto diet is contraindicated for:

• diabetes
• hypertension;
• hypercholesterolemia;
• kidney and gastrointestinal diseases;
• decompensation of cardiac activity;
• during pregnancy and lactation.

Benefits and harms of the keto diet

Benefits of the diet:

• effectively solves the problem of weight loss, muscle gain, dehydration;
• regulates blood sugar levels;
• Helps manage type 2 diabetes
• improves cognitive abilities;
• normalizes cholesterol and blood pressure;
• cleanses the skin of acne;
• helps with epilepsy to reduce the number of anticonvulsants taken;
• useful in Alzheimer's disease and Parkinson's disease;
• not expensive financially;
• The dishes are not difficult to prepare.

disadvantages:

• low carbohydrate, unbalanced
• not shown to everyone;
• reduces performance and memory.

The opinion of nutritionists about the keto diet

The focus of the keto diet is on protein and fatty foods, extremely low in fiber. This is fraught with bloating and heaviness in the stomach, constipation. In addition, the intestines are colonized by pathogenic microorganisms, which ends in dysbacteriosis. Immunity is reduced. To avoid such problems, fiber should be consumed at least to a minimum - cabbage, apples, grapes.

The big downside is the lack of carbohydrates, the body can react to this with an inadequate response.

If physical activity is higher than the body's capacity, it can provoke hypoglycemia in the form of weakness, drop in blood pressure, dizziness, nausea, fainting and collapse. To prevent it, it is better to use juices and semi-sweet fruits during snacks, and when the first signs of hypoglycemia appear, drink tea with honey.

Glucose deficiency reduces brain function. Cognitive components are especially affected - attention, concentration, memory. After reaching the ketosis phase, they will partially recover, but the level still does not reach the previous norm. Therefore, when taking exams, hard mental work it is better not to use this diet.

A ketogenic diet can lead to kidney stones, dehydration, elevated blood cholesterol levels, constipation and gout attacks. The main minerals and vitamins are deficient in keto, so it is necessary to take vitamin complexes.

Keto, of course, will improve the body and move the metabolism off the ground and lose weight, but the transition to such a special diet is quite difficult and requires consultation with a doctor. The keto diet is not for everyone. Only a doctor, after checking the current condition, can say whether it is allowed to start a diet.