A ketogenic diet (also known as a ketone diet or just keto diet) is the most popular, discussed and mysterious type of weight loss diet.The progressive public is actively weakening, eats homemade mayonnaise and at the catering establishments of the capital you can even order a "sample" from the keto diet - a burger, which is a hob, which leaks juice delivered from bun and other excesses.Foreign scientists publish all new studies proving the benefits of an unusual menu that causes a process that causes the body to receive energy from fat rather than carbohydrates, but the weight of everyday weights is in no hurry to trust in fashion dietary poetry.The truth, as usual, is somewhere nearby.
Wait!In fashion, diet of chops
Corn with coconut oil, three dozen eggs, a dozen steaks, grams of seven hundred fresh pork fats, a bottle of olive oil, a kilogram of tofu, a few rays of radishes and a package of fresh herbs.This is the result of the campaign at Adept Supermarket is the popularity of Keton Diet (Keto Diet).It's just right to think in horror: "First, he will die of poor digestion, and then from blocking the blood vessels cholesterol!"And demonstrate your outrageous ignorance of diet trends.
At least the numerous Keto bloggers and their followers, who call themselves zegists, are firmly sure of it.They praise the ketosis of life as a new ideal dietary philosophy, called for no less -to return the genetic code to a 21st century person in the best form, broken by the dominance of carbohydrates, and at the same time to rehabilitate the accused in all the sins of fat.
The ketone diet (also known as a keto diet) changes the enzyme and hormonal machine of our body in such a way that the production of the hormone insulin, which regulates blood glucose levels and as a result the feeling of hunger and satiety decreases.
"In return," insulin and in response to an increase in the amount of fat and protein against the background of a sharp contraction of carbohydrates in the diet, the liver with a ketone diet begins to produce ketone bodies, a special form of acetone.These chemicals are included in the body in one type of closed cycle, passing from organ to an organ with blood flow and affecting the oxidation of fatty acids.
As a result, the body enters the ketosis, that is, it learns to extract the strength to exist from the usual available carbohydrate chains, but from the already accumulated deposits of adipose tissue and arriving from food, avoiding the devastation of protein reserves.The result is unprecedented rapid weight loss, strengthening the muscles, victory over the annoying feeling of hunger and a new life.
Keto Diet: A History of Forgetting and Renaissance
Keton Diet is only pretending to be fashionable.For the first time, the power plan, which limits carbohydrates (carbohydrates) and gives the "green light" to fat, was clinically tested in the 1920s.Doctors working with patients suffering from diseases of the nervous system at that time often prescribe therapeutic courses of therapeutic fasting, sharply and significantly limiting the production of insulin and other hormones that affect the work of the central nervous system and the brain.This gave excellent results, however, which could not be used for a long time for a clear reason: one will not last long in one water and if we are talking about a child, the case takes even more serious turnover.
It was then that the prototype of the menu was developed, today known to us as a ketogenic diet.It was alleged that a diet that blamed metabolism in such a way that carbohydrates cease to be the main source of energy from a chemical point of view is similar to food refusal.Diet, poor in carbohydrates and fat -rich, demonstrates particularly exceptional results in the example of epilepsy: the number of painful seizures in patients has occurred.
Simple, original and does not require significant material costs, the technique is used safely and wide, but, alas, not for long: the pharmacological industry has proven the effectiveness of a new type of medicine.
The revival of interest in the ketogenic diet was at the end of the 90s director Jim Abrahams (most known by the masterpieces of the Trysh comedy genre, including the "naked pistol" and "very horrible movie-4") have removed the unexpected breakthrough and the candid melod.
Ketogenic diet: from epilepsy - to the arsenal of weight loss
One of the most popular diets used for weight loss in the late 20th century is a ketogenic diet -the Atkins diet.Cardiologist Robert Atkins promotes a test for himself an effective way to get excess weight, adapting the achievements of scientists and doctors made during the treatment of a keto diet.He created his own concept for a four -phase diet, which has become a precursor to this era of power lines that limit the use of carbohydrates.
According to Atkins, it is necessary to find the very ratio of carbohydrate food to protein and fat, in which you can first lose weight to the desired weight and then maintain it with relative comfort.Therefore, it first offers in two weeks to reduce the use of carbohydrates to 20 grams per day and then gradually increase their number in demand for individual proportion.
The Hollywood elite was obsessed with Atkins;As a result of this popularity, low -car diets were literally sitting on the throne as the most effective.The main trend was to reduce carbohydrates and fats for the benefit of protein foods: really practice manifests and continues to show that such an approach to nutrition allows you to lose weight while not losing your muscles and in addition to maintaining the result for a long time.
The main difference between the most common protein diets and a ketone diet in relation to fatty foods.The authors of the nutritional plans with a predominance of protein, as a rule, not only limit carbohydrates, but also recommend carefully monitoring the number of lipids consumed if there is a choice, preferring low fat or at least devoid of products with visible fat layers.
However, the LCHF diet (low in carbohydrates, "small fat - very fat") is no coincidence that the virus is spread in the middle of the users of the Reddit social network, where the new young intelligentsia is considered, which is craving for any decision to bring a base of evidence, is considered.Research shows that the best for the release of sugar captivity and the inclusion of ketosis is a menu made up of the principle of "high amount of quality fat - an adequate amount of protein - the optimal amount of fiber is a huge amount of water".
The promoter and the talented translator of the results of research was Gary Taubs' observer.Thanks to his publications, announcing a new look at a truly healthy diet in which fats and carbohydrates are prohibited, among the followers of the ketone diet, it has become a cult figure.Taubs has consistently proved that people are fat not because they eat a lot, but they start eating a lot because they are fat - and they saw the only way out of this trap in limiting insulin jumps.
Ketogenic diet experts say that it is precisely the neglected and supported ketosis that becomes the key to seamless monitoring throughout the life of a diet without a shade of carbohydrates and any damage to the body.
Scientists have questioned the established dogma that the brain and nervous system are not able to live without glucose and have come to unexpected conclusions.
Experiments have shown that when carbohydrates refuse to deplete glycogen reserves during a diet, the brain is able to switch to "consumption" of ketones and eat fat treatment products, which in addition are more physiological fuel for it (brain tissues are predominantly "higher cleaning").Today, the foreign medical press is literally full of data that carbohydrates offering the brain "cheap" affordable energy, in the long run, provoke degenerative diseases, which undermines the already shaky reputation of carbohydrate.
Of course, not all aspects of the ketone diet have been studied enough or studied as a whole -for obvious reasons, there are no long -term observations of high -fat diet supporters.
What and how much is there?High Fat Diet Products
Various variations of the diet suggest that you eat no more than 50 grams of carbohydrate food a day.The LCHF diet offers when compiling a diet to focus not on the weight of the food but on its relative volume, which makes a daily menu of 70% fat, 20% protein and 10% carbohydrates (with a long chain; special attention should be paid to water -soluble starch, such as raw potatoes.
Here is an approximate list of products that contribute to the appearance and maintenance of ketosis.Without restrictions are used:
- Oily dairy and fermented dairy products (except whole milk and kefir)
- Salo, Bacon, Hamon, Bricket, Korea, Bacon
- meat, poultry (with skin), seafood and fish
- Eggs
- Oily cheese with minimal carbohydrate component (see the composition of a particular product)
- avocado
- Green vegetables
- mushrooms
- Tofu
- Lapsha ShiraTaki
- Oil and unrefined vegetable oils, including a hardening nut (coconut, shi, etc.).
Allowed in minimal quantities:
- Fruits and nuts
- Chocolate (the darkest, with a minimum of sugar)
- Ugly fruits
- Native cultures (can be used as a non -spiked component of complex dishes and better raw).
With a keto diet, they are completely excluded from the menu:
- Sugar, honey, sweets, industrial drinks
- Success and thickening of sauces
- Bread, cereals, baking
- Pasta (excluding Shiraia)
- dried fruits
- Small products
- Margarine and plant widespread.
On a high -fat diet, you should drink very simple unarmed water, and you can also consume tea and coffee (from legal supplements -limon) and even light alcohol, such as dry cord, dry wine and light beer.
Ketosis or ketoacidosis?
The dangers of ketosis are the main fear that occurs in connection with a low fat diet.Someone scares the changing odor of breathing (ketone bodies are separated from the body in two ways by exhalation and when urinating, which is why it is important to drink as much water as possible to control their concentration), someone knows for sure that a large amount of fat and protein "kidney plants".There is also often a confusion of ketosis concepts (increased levels of ketone bodies) and ketoacidosis (metabolic disorders associated with the inability of insulin in diabetes).
Doctor of Medicine (and, Characteristic of the Adherents of A Ketone Diet, Blogger), Peter Attia, Explains that the Body's Ability to Organize Brain Nutrition with Ketone Bodies is a forAdvantage That Allowed a Person to Survive and Not Only Preserve, But Also Develop Intelligance in Those Conditions Whene No One Heard About Anty Sugar and White Flour, But Not Heard, But RootExotic Rarity.
Attia recalls that it is to distinguish betwen the keto adaptation (The Time Required by The Body, The Carbohydrate Nutrition of Which Limited 10-50 Grams of Carbo, ForThe Use of Fat As Fuel), Actualy Ketosis (The Process Whene Ketone Bodies Are Circulated by The Circulatory System, Helping to Burn Fat) and Diabetic) and Diabetic Ketoacidosis (DKA).The first two conditions, according to the doctor, are a normal part of the metabolic processes and the body is able to regulate them independently;Ketoacidosis is pathological and requires rapid medical intervention.
As in the presence of other metabolic diseases, especially those affecting the metabolism of the water, as well as diseases of the excretory organs, the cardiovascular system and the gastrointestinal tract-in all these cases should be extremely careful about the idea of a diet and to be sure that you consult a doctor.However, the participation of a specialist will not be superfluous, even if you can boast of heroic health.For all the seduction of the ketone diet and the conviction of the example of its supporters, this diet plan is significantly different from the menu, still traditionally considered healthy.
What do food specialists think about the ketone diet?People are characteristic of extremes
Keton Diet is a stressful diet with a mass of contraindications and can be observed up to 10 days maximum.In my practice, this approach is mainly used by the category of people with excess weight, which has a violation of the metabolism of water or water.The diet is carried out under the strict monitoring of a nutritionist, with the participation of a certain physical activity, which helps to actively divide already accumulated fats.During the first two days of the start of the diet, the brain, devoid of carbohydrates coming from the outside, receives these carbohydrates from the glycogen of the liver and muscles.In addition, glycogen is only destroyed if the patient does not violate the rules of his or her diet.
In recent months, a large number of articles have emerged that have rehabilitated foods containing fat.Of course, now our society will rush to active fatty diets and foods containing not only hidden but also obvious fats, as well as trans fats that are dangerous to human health and lead to severe cardiovascular disease.People are usually characteristic of extremes.A proper balanced diet aimed at reducing and normalizing weight, improving quality of life and active longevity contains no more than 30% of fat in the overall diet.Therefore, my advice - do not take the belief that you can lose weight exclusively on the same fat.Any diet that brings a strong success to the next person or group of people will be debunked in a certain period of time and people will eventually return to the natural, rational, balanced diverse diet.