Ceto-diet or ketogenic diet (English ketogenic diet) is a high-fat diet with high fat and moderate protein content.Normally, carbohydrates from foods are processed in glucose, which is extremely important for brain nutrition and functioning.However, if a small amount of carbohydrates is present in the diet, the liver converts fat into fatty acids and ketone bodies.Keton's bodies enter the brain and are used as a source of energy rather than glucose.
According to the study, with type 2 diabetes, Ceto -Diet allows us to normalize the level of sugar without the use of medicines.
Also, with Keto-Diet, you can successfully engage in energy sports and intensive training.
Keto-Diet: Menu
Breakfast
- The scrambled eggs (three eggs; mass - about 180 grams; calorie content - 264).
- Protein cocktail (one portion; 30 grams; 121 kilocalories).
- Cheese (thirty grams, 109 kilocalories).
To have lunch
- Chicken breast (fried or cooked; pasta - 170 grams; calorie content - 276).
- Cheese (thirty grams, 109 kilocalories).
Afternoon snack
- Protein cocktail (one portion; 30 g. 121 kcal).
- Almonds (30 gr.; 134 kcal).
To have lunch
- Salmon (130 grams; 256 kcal).
- Salad (30 grams).
The second dinner
- Cottage cheese (one hundred grams).
- Casein (30 grams).
Do not consider this menu, as an indispensable rule of Ceto-Diet, which in no case can be broken.Instead, this is a recommendation for the calculation: Now you know in general how many proteins, calories and fats are required, products can be selected independently.
To remember:It is extremely difficult to find out how many calories are contained in ready -made dishes -for the calorie content of the ingredients should be measured, its number is estimated.
In general, as they say, naked mathematics.In addition, it should be borne in mind that all reference books indicate the weight of the products before cooking.
Keto Diet: A List of Products
With a red -wing ceto, the number of products you eat (total calorie content in the diet) is important and their composition is the amount of proteins, fats and carbohydrates.For a precise calculation of your macros, find in the on -line queto calculator of the internet.
For the products used, the keto diet is similar to the famous Kremlin and Atkins diet, however, the products themselves, but their number play a big role here.It is impossible to completely exclude carbohydrate use, you just need to minimize their use.
The best option is 50 grams of carbohydrates a day, this is sufficient for the normal functioning of the muscles and the brain.
List of products used for keto-diet:
- Bird meat, animals.
- Fish (including fat).
- Cottage cheese.
- Eggs.
- Cheese.
- Nuts.
- 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 number of calories (the amount consumed per day should not exceed 50 grams).For example, different green are ideal in the ceto due to a low amount of carbohydrates absorbed (the fiber is not considered!).
As for meat and dairy products, these products can be consumed in sufficient quantities.It is better to use turkey or meat chicken.Salmon and herring are recognized as the best fish with ceto-diet.
Keto Diet: Black List of Products
The following products and product groups are categorically unacceptable to use during Ceto-Diet:
- Groups.
- Grape.
- Banans.
- Bakery.
- Beet.
- Carrot.
- Potato.
- Noodle.
- Sugar.
The positive aspects of the diet
The main advantage of a diet ceto is obviously a very rapid loss of subcutaneous fat tissue.This is especially important for athletes, because with many other diets, part of muscle mass disappears along with fat.With the loss of muscle mass in the body, the metabolic level decreases.In a study of the influence of a ketogenic diet on athletes involved in the HIIT program, an improvement in sports indicators and body composition was observed.
The ketogenic diet is also suitable for people who are not involved in the sport.Keto's diet does not force people to starve, does not take calories from them.Aproration Speaking, we simply make up for a decrease in the amount of carbohydrates due to proteins and fats.Obviously, this does not mean that, markedly reducing the use of carbohydrates, you can eat fat and protein foods too much.The calorie content should be restricted within normal limits.
Another undisputed advantage of ceto-diet is appetite control.Many people who were sitting on a specific diet know that the strongest appetite occurs only during the diet.The keto diet excludes the appearance of a feeling of hunger.This is due to the fact that with it, the blood level of insulin is low, namely insulin is responsible for the appearance of a feeling of hunger.Fatty and protein foods, which are saturated with a keto diet, allow a person not to try brutal appetite and at the same time lose weight.
Often, after the end of the diet, people complain that the weight returned very quickly.The fact is that most diets are for the body, as American slides are constant stress.When there are few nutrients - metabolic processes decrease;When there is a lot, the body cannot deal with processing and disperses excess fat reserves.
The keto diet excludes the appearance of such an effect, as a person is not starving.
Negative moments of diet ceto
Given the fact that, with a diet ceto, the focus on fatty and protein foods is not excluded, digestive disorders are not excluded severity in the stomach, swelling, constipation.This is because, in the diet, there are virtually no fibers contained in bread, potatoes, fruits and vegetables.To avoid digestive problems, some vegetables and fruits should be consumed in minimal quantities.For example, apples, cabbage, sour grapes are suitable.
Another less of the diet ceto is the unpredictability of glucose deficiency.It is not known how your body will behave if you deprive it of such an important energy resource.
To restructure the body in ketone bodies, the body will need time.As a rule, in the first week, a person feels badly -esty, dizziness and general weakness.It is important to handle for at least 21 days to see the result of the diet.
Contraindications for the use of diet ceto
The keto diet is strictly contraindicated in diabetics: an excessive amount in the blood of ketone bodies can lead to strong deterioration in well-being and even death.In addition, a diet ceto should not be used in people with kidney disease, digestive system and intestines.Glucose deficiency is reflected in brain activity;Therefore, for Ceto-Diet, mental workers are undesirable.
On the one hand, the diet ceto is simple, on the other, it is very heavy.Obviously, it all depends on the chosen form.Some people act so fanatical that the diet ends badly.You cannot neglect the rules of the diet, you need to hear your body, let stand.Finally, the main one is health.Don't forget that.