Keto, or ketogenic ketosis diet – low-carb nutrition program, in which the decrease in body weight is due to the processing of fat into energy. The basis of the diet keto diet is the emphasis on foods high in fat. In this type of power is reduced protein load and almost completely devoid of carbohydrates.
The essence of the ketogenic diet is the translation of the body from the breakdown of carbohydrates – glycolysis, lipolysis – lipolysis. The result is to achieve metabolic state called "ketosis".
Ketosis occurs as a result of the exclusion from food carbohydrates to produce glucose, and replacing the last "ketone bodies". With a lack of glucose, the liver converts fat into ketones, which are the main source of energy. The level of insulin in the body decreases, there is a rapid fat loss subcutaneous deposits.
The transition into ketosis occurs within 7-14 days. Its symptoms – lack of a sense of hunger and the smell of acetone from sweat, urine and breath, frequent urination and dry mouth.
To the liver began to produce ketones, you must follow the conditions:
There are three types of keto diet.
Implied or minimize the carbs for a long period. Fit athletes adapted to humilis-carbo diet, or carrying out training of medium and low intensity.
In this embodiment, the required carbohydrate loading before exercise. The key aspect is that the carbs should be less than you can spend them for training. This type of keto diet makes it easier to handle physical and mental stress to those who are accustomed to the princeps-carbo diet.
Is the alternating humilis-carbo and princeps-carbo diet. Supporters of this type of cystic diet should decide the frequency and duration of carbohydrate loading. It could be from 9 to 12 hours, a few days or 1-2 weeks food consisting of fats and proteins, and the next two weeks ‒ mostly from carbs. The scheme allows you to periodically replenish the glycogen stores in the muscles and obtain the necessary trace elements.
Cyclic ketogenic type diet is indicated for those who lead an active lifestyle and practicing intense workouts.
Like any kind of food restriction, the ketogenic diet has positive and negative sides. Let's start with the positive.
Keto diet is recognized by most athletes and nutritionists for the fact that helps you to quickly get rid of extra pounds in a short time. Ketone body process of body fat into energy, and the person begins to lose weight. The amount of muscle mass does not change, and a properly structured training program it is possible to increase.
The ketogenic diet is suitable for people leading sport lifestyle. To achieve success in losing weight, it is important not only to stop eating carbohydrates but also not to overeat fat and protein products. Lost weight after quitting keto diet is not refundable.
Constant feeling of fullness
As the diet keto diet ‒ high calorie foods, you will forget about the problem of hunger. Libero on a carbohydrate diet insulin level, which is responsible for the desire to snack decreases. It helps to focus on important things and not think about food.
Prevention and control of diabetes
Foods for cystic diet, helps to reduce blood sugar levels. Insulin resistance leads to diabetes II stage. For those who have a genetic predisposition, it is recommended to adhere humilis-carbo diet.
Treatment of epilepsy
Originally, the diet used in the practice of the treatment of epilepsy in children. For epileptics the advantage is that the keto diet can reduce the degree of the disease, frequency of attacks and reduce the dosage of medication.
Positive effect on blood pressure and cholesterol
A low-carb diet with a high fat diet cause a sharp increase in high density lipoprotein and reduce the concentration of low density lipoprotein.
Supporters of the keto diet noted normalization of blood pressure. In people with excessive body weight increases the risk of hypertension. Keto diet helps to lose weight and therefore prevent problems related to pressure.
Improving the functioning of the brain
Sometimes people go on a ketogenic diet to increase brain activity. Ketones produced by the liver, are the source of energy and improve concentration.
What we eat affects the health of the skin. Regular consumption of carbohydrates and dairy products adversely affects the appearance. On a ketogenic diet the use of these elements is reduced to zero, so bright and beautiful skin naturally.
At the stage of adaptation to the diet, there is a "keto-flu". He may manifest one or more symptoms are:
These symptoms disappear after 4-5 days after starting the diet, so no reason to worry. To avoid or reduce their severity, gradually reduce the amount of carbohydrates.
List of a group of persons who are permitted and recommended in this diet:
There are categories of people who this diet or not recommended or allowed under the supervision of a physician:
To know and understand which foods should be consumed at ketone diet and which to exclude, examine the data table.
|Products of animal origin||Red and white meat – veal, pork, rabbit
Poultry – chicken, Turkey
Fatty fish – salmon, herring, tuna
Eggs – chicken, quail
|Dairy products||Whole milk powder is greater than 3%
Sour cream 20%
Hard cheese 45%
|Natural and vegetable fats||Lard and lard
Butter, coconut, avocado, Flaxseed, sunflower, corn and olive oil
|Nightshade and green vegetables||All kinds of cabbage salads, zucchini, asparagus, olives, cucumbers, pumpkins, tomatoes, Bulgarian pepper, greens|
|Nuts and seeds||All types of nuts
Seeds macadamia, flax, sesame, sunflower
|Organic drinks||Clean water, coffee, herbal tea, fruit drinks without sugar and sweet berries/fruits|
|Sugar, sugar and sugar products continens||Candy, confectionery
Sugary drinks, fruit juices, energy, soda
White and milk chocolate ice cream
Breakfast cereals – muesli, cereals
|Dark chocolate over 70% cacao in moderation|
|Starchy and farinaceous products||Bread, pastries, pasta, potatoes, whole grains, grain cereals, legumes||Chickpeas, brown rice in small amounts, toast, bread|
|Alcoholic beverages||Beer, bitters and sweet liqueurs||Dry wines, sweet strong drinks – vodka, whiskey, rum, gin, savory cocktails|
|Fruits and dried fruits, sweet berries||Bananas, strawberries, cherries, apricots, peaches, pears, grapes, nectarines||Avocado, coconut, sour Apple, citrus
Sour berries – raspberries, cherries, blackberries
Before proceeding to the approximate menu for the cystic diet, check out the recommendations:
Sample menu 3-time diet for 7 days
Breakfast: Soufflé of fish, a grilled cheese sandwich.
Lunch: Vegetable salad, chicken breast for a couple.
Dinner: Meatballs of rabbit meat, porridge of chickpea.
Breakfast: baked Apple with cottage cheese.
Lunch: Chicken soup with broccoli, boiled brown rice.
Dinner: Salad with nuts, cheese and spinach.
Breakfast: cottage Cheese pie with berries.
Lunch: Rolls with cheese, tomatoes and bacon, steamed vegetables.
Dinner: Chicken stewed with zucchini.
Breakfast: Omelet with cheese and bacon.
Lunch: Vegetable casserole, salmon for a couple.
Dinner: fat Natural yoghurt with berries and nuts.
Breakfast: cottage Cheese with sour cream.
Lunch: Cream soup from cauliflower.
Dinner: Baked salmon with a side of brown rice.
Breakfast: Lemon cupcake.
Lunch: Soup with meatballs, toast with butter and cheese.
Dinner: lettuce with avocado.
Breakfast: Boiled chicken breast, two boiled eggs.
Lunch: Pate, beef, vegetable soup with vegetables and herbs.
Dinner: Pork chop with mushroom sauce with a side dish of asparagus steamed.
"Sit on the keto diet" does not mean eating the same type and primitive items. You can find the original recipes, which will allow to diversify the diet. Give some healthy and delicious recipes for followers of ketogenic diet.
Difficult to do without flour snack, so this bread will complement the first and second courses.
In compliance with keto diet and the recommendations of the dietitian negative effects is minimized. More than two months to adhere to this diet should not be.
Another expert from the field of Russian medicine, the physician Portnow Alexey Alexandrovitch believes that the risks in keto diet always there, but most of the harmful effects can be avoided by observing doctor's appointments and listening to the body. Among the possible complications on the background of cystic diet, according to Dr. the development of ketoacidosis. It was referred to vomiting and nausea, dehydration, heart palpitations, shortness of breath, constant thirst. "Any of these symptoms should get immediately to go to the doctor".
Someone who is planning to try keto diet, we recommend you to consult a dietitian. The doctor will help you to choose the type of keto-diet, to make the menu and give advice on compliance rules.