The ketogenic diet (also known as a ketone diet or just a keto diet) is the most popular, discussed and mysterious diet type for weight loss.Progressive audiences are losing weight, eating domestic mayonnaise and, in catering establishments in the capital, you can even ask for a "sample" of a keto diet - a hamburger, which is a rib that is expiring juice, delivered from bread and other excesses.Foreign scientists publish all new studies that prove the benefits of an unusual menu that causes a process that causes the body to receive fat energy rather than carbohydrates, but domestic weights are not in a hurry to trust the poetry of the fashion diet.The truth, as always, is somewhere nearby.
Wait!In fashion, a diet on the chops
A can of coconut oil, three dozens of eggs, a dozen steaks, grams of seven hundred fresh pork fats, a bottle of olive oil, a kilogram of tofu, various beams of radishes and a package of fresh herbs.This is what the outcome of the campaign in the adept supermarket is in the popularity of the Keton diet.It is fair to think of horror: "First, he will die of indigestion and after the blood vessel cholesterol blockade!"And demonstrate your blatant ignorance on eating trends.
At least, the numerous Keto bloggers and their followers who are called cettors are sure of that.They exalt the ketosis of life as a new ideal dietary philosophy, called no less - to return the genetic code of a 21st century person to the best way, spoiled by the mastery of carbohydrate foods and, at the same time, rehabilitates those accused of all fat sins.
The ketone diet (also known as the keto diet) alters the enzymatic and hormonal machinery of our body in such a way that the production of hormonal insulin, which regulates the level of blood glucose and, as a result, the feeling of hunger and satiety, is reduced.
Insulin “in return” and in response to an increase in the amount of fat and protein at the bottom of a strong diet carbohydrate contraction, the liver with a ketone diet begins to produce ketone bodies, a special form of acetone.These chemical compounds are included in the body in a species of closed cycle, moving from organ to 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 forces to exist from the usual available carbohydrate chains, but from already accumulated adipose tissue deposits and the arrival of food, avoiding the devastation of protein reserves.The result is an unprecedented weight loss, strengthening the muscles, the victory over the annoying feeling of hunger and a new life.
Keto Diet: History of Oblivion and Renaissance
Keton's diet is pretended only on a novelty of fashion.For the first time, an energy plan that limits carbohydrates (carbo) and gives the “green light” of fat, was clinically tested in the 1920s.Doctors working with patients suffering from nervous system diseases at that time used to prescribe the therapeutic hunger treatment courses, abruptly and significantly limiting the production of insulin and other hormones that affect the work of the nervous system and the central brain.This gave excellent results, which, however, could not be appreciated for a long time for a clear reason: a person would not last long in water, and if we are talking about a child, the case takes even more serious turnover.
It was then that the menu prototype was developed today, known to us as a ketogenic diet.It was supposed that a diet that censors metabolism in such a way that carbohydrates are no longer the main source of energy, from a chemical point of view, is similar to the refusal of food.The diet, poor in carbohydrates and rich in fat, has shown especially excellent results in the example of epilepsy: the number of painful crises in patients did not arrive.
Simple, original and not requiring significant material costs, the technique was safely and widely used, but unfortunately not for long: the pharmacological industry proved the effectiveness of a new type of medicine.
The reverence for interest in the ketogenic diet was at the end of the director of the 1990s, Jim Abrahams (mostly known for the masterpieces of the Presero comedy genre, including the “naked pistol” and “very terrible movie 4”), removed what is a piercing and melodrama Frank “didn't remember.
Ketogenic diet: from the means of epilepsy - to the arsenal of losing weight
One of the most popular diets used for weight loss in the late twentieth century is a ketogenic diet - the Atkins diet.Cardiologist Robert Atkins popularized a test in itself an effective way to get overweight, adapting the achievements of scientists and doctors made during the treatment of the keto diet.He created his own four -phase diet concept, which became a precursor of this era of power plans that limit the use of carbohydrates.
According to Atkins, it is necessary to find the proportion of carbohydrate foods for proteins and fat, in which you can first lose weight with the desired weight and then support it with relative comfort.Therefore, it first offers two weeks to reduce the use of carbo -20 to 20 grams per day and then gently increase your number in search of an individual proportion.
Hollywood's elite was obsessed with Atkins;As a result of this popularity, the low diets -carbohydrates sat literally on the throne as the most effective.The main trend was to reduce carbohydrates and fats in favor of protein foods: in fact, practice has shown and continues to show that this approach to nutrition allows you to lose weight without losing your muscles and, besides maintaining the result for a long time.
The fundamental difference between the most common protein diets and a ketone diet from fatty foods.Protein -predominant food plans, as a rule, are not only limited to carbohydrates, but also carefully recommend monitoring the number of lipids consumed, if there is a choice, preferring low fat or at least devoid of visible fat layer products.
However, the LCHF diet (low carbohydrate content, “low fat - a lot of fat”) is no coincidence that the virus spreads into the environment of Reddit social network users, where it is considered the new youth intelligentia, based on any decision to bring evidence base.Scientific studies have shown that the best for exemption from sugar captivity and the inclusion of cetosis is a menu compiled by the principle of "a large amount of quality fats - an adequate amount of protein - the ideal amount of fiber is a huge amount of water."
The popularizer and the talented interpreter of the scientific research results was the observer of Gary Taubs.Thanks to their publications, proclaiming a new vision of a truly healthy diet, in which fats are allowed and carbohydrates are prohibited, among followers of the ketone diet, it has become a cult figure.Taubs have proven to consistently prove that people get fat not because they eat a lot, but they start eating a lot, because they get fat - and saw the only way out of this trap in the insulin jumping tale.
Experts in ketogenic diet argue that it is correctly neglected and supported ketosis that becomes the key to monitoring throughout life free of problems with a diet without carbohydrate shadow and any damage to the body.
Scientists questioned the established dogma that the brain and nervous system were unable to live without glucose and came to unexpected conclusions.
The experiments showed that when carbohydrates have refused and exhaustion of glycogen reserves during a diet, the brain is able to change to "consumption" of ketones and eat fat processing products, which are more physiological fuels for it (cerebral fabrics are mainly "higher cleaning").Today, foreign medical press is literally full of data that carbohydrates, offering the brain's accessible "cheap" energy, in the long run causing degenerative diseases, which impairs the already shaken carbo reputation.
Obviously, not all aspects of the ketone diet have been studied enough or generally investigated -for obvious reasons, there are no long -term observations of adherents of a high -fat diet.
What and how much is there?Products for a high -fat ketone diet
Several variations in the diet assume that you do not eat more than 50 grams of carbohydrate foods a day.The LCHF diet offers compiling a diet to concentrate not on the weight of food, but in its relative volume, producing a 70% fat menu, 20% protein and 10% carbohydrates (with a long chain; special attention should be given to water soluble starch, for example, from raw potatoes or immature bananas).
Here is an approximate list of products that contribute to the occurrence and maintenance of ketosis.Without restrictions, they are used:
- Fat dairy and fermented dairy products (except whole milk and kefir)
- Salo, bacon, hamon, chest, korea, bacon
- meat, domestic birds (with skin), seafood and fish
- eggs
- Fat cheese with a minimum component of carbohydrates (see the composition of a particular product)
- avocado
- Green vegetables
- mushrooms
- Tofu
- LAPSHA SHIRATAKI
- Butter and non -refined vegetable oils, including hardening walnuts (coconut, shi, etc.).
Allowed in minimum quantities:
- FRUITS AND WALKS
- Chocolate (the darkest, with a minimum of sugar)
- Ugly fruits
- Root crops (can be used as a non -core component of complex and better raw dishes).
With a keto diet, they are completely excluded from the menu:
- Sugar, honey, sweets, industrial beverages
- Success and thickening sauces
- Bread, cereals, bake
- Pasta (except shiraia)
- dried fruits
- Small products
- Margarine and plants spread.
In a high -fat diet, you need to drink a lot of non -carbonated simple water and can also consume tea and coffee (of cool -limon additives) and even light alcohol, for example, dry cord, dry wine and light beer.
Ketosis or ketoacidosis?
The dangers of ketosis are the main fear that appears in connection with a low fat diet.Someone scares the change in the smell of breathing (the ketone bodies are excreted from the body in two ways-expiration 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 "plants the kidneys".In addition, the confusion of the concepts of ketosis (increasing the level of ketone bodies) and ketoacidosis (metabolic disorders associated with the impossibility of insulin in diabetes) is often observed.
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 Forgotten, But Powerful Evolutionary Advantage That AllWed A Person To Survive And NotOnly Preserve, but also Develop Intelligence in Those Conditions When No One Heard About Any Sugar and White Flour, But Not Heard, But Root Crops, Cereals and Fruits Were Exotic Rarity.
ATTIA RECALLS THAT IT IS IMPORTANT TO DISTRICT BETWEEN The Keto Adaptation (The Time Required by the Body, The Carbohydrate Nutrition of Which Limited 10-50 Grams of Carbo Per day, for Glycogen Consumption and “Retiring” for the Use of Fat As Fuel), Actually KetosisBodies are circulated by the circulatory system, Helping to Burn Fat) and Diabetic) and Diabetic Ketoacidosis (DKA).The first two states, according to the doctor, are a normal part of metabolic processes, and the body is able to regulate them independently;Cetoacidosis is pathological and requires rapid medical intervention.
As in the presence of other metabolic diseases, especially those that affect salt metabolism, as well as excretory organs, cardiovascular system and gastrointestinal tract in all these cases should be extremely careful about the idea of a diet and consult a doctor.However, the participation of an expert will not be superfluous, even if you can be proud of heroic health.Despite all the seduction of the ketone diet and the persuasion of the example of its supporters, this nutrition plan is significantly different from the menu, still traditionally considered healthy.
What do food experts think about the ketone diet?People are characteristic of the extremes
Keton's diet is a stress diet, with a contraindications mass, and can be observed up to 10 days at most.In my practice, this approach is mainly used by the category of overweight people, which has a violation of water metabolism or salt.The diet occurs under the strict observation of a nutritionist, with the participation of a certain physical activity, which helps actively divide the already accumulated fats.In the first two days since the beginning of the diet, the brain, devoid of carbohydrates from outside, receives these carbohydrates of glycogen from the liver and muscles.In addition, glycogen is destroyed only if the patient does not violate the rules of its nutrition.
In recent months, a large number of articles that rehabilitate foods containing fat has appeared.Of course, now our society runs to active diets and foods that contain not only hidden but also obvious fats, as well as trans fats that are dangerous to human health and leading to serious cardiovascular disease.People are usually characteristic of the extremes.Proper balanced diet designed to reduce and normalize weight, improving quality of life and active longevity contains no more than 30% of fat in the total diet.Therefore, my advice - do not assume the faith that you can lose weight exclusively with the same fats.Any diet that brings high success to the next person or group of people will be unmasked in some period of time, and people will eventually return to the natural, rational and balanced diet.