The ketogenic diet (also known as a ketone diet or just a keto diet) is the most popular, discussed and mysterious type of diet for weight loss.The progressive audience is actively consuming, eating home mayonnaise, and can even order the "pattern" of the keto diet in the catering facilities of the capital - a hamburger that has expired from a bun and other exaggeration.Foreign scientists publish all new studies that prove the benefits of an unusual menu that causes a process that causes the body to get energy from fat rather than carbohydrates, but household weights are not in a hurry to fashionable dietary poetry.The truth, as usual, is somewhere nearby.
Wait!In fashion the diet of slices
A box of coconut oil, three dozen eggs, a dozen steaks, grams of seven hundred fresh pork fats, one bottle of olive oil, one kilogram of tofu, several radish beams and a pack of fresh herbs.This is what the campaign in the Adept Supermarket is the result of the popularity of ketone diet (keto diet).It is only right to think in the horror: "First of all, it will die from indigestion and then because of the cholesterol levels of blood vessels!"And present the awesome ignorance of eating trends.
At least the many keto bloggers and their followers who call themselves ketoists are firmly sure.They pull out the life inhibitory ketosis as a new ideal diet philosophy that has been called no less - to return the genetic code of the 21st century in the best form, which has been ruined by the dominance of carbohydrate foods and at the same time rehabilitating all the crimes of fats.
The ketone diet (also known as keto diets) changes the enzymatic and hormonal machines of our body in such a way that hormone insulin production, which regulates blood glucose levels and, as a result, reduces the feeling of hunger and saturation.
"In exchange", in response to increased fat and protein amounts, in the background of carbohydrates in the background, the diet begins to produce the dietary liver ketone bodies, a special form of acetone.These chemical compounds are incorporated into the body in a kind of closed cycle, moving from the organ with blood flow and affecting the oxidation of fatty acids.
As a result, the body enters ketosis, that is, it learns to extract the forces to exist from the usual carbohydrate chains, but avoiding protein reserves from the deposits of the already accumulated adipose tissue.The result is an unprecedented fast weight loss, reinforcing the muscles, the annoying feeling of hunger and the victory of new life.
Keto diet: The story of forgetting and Renaissance
The ketone diet is only made to a fashionable novelty.For the first time, a power plan that restricts carbohydrates (carbohydrates) and restricting the "green light" of fats was clinically tested in the 20s of the last century.Doctors who work with patients with nervous system diseases were often prescribed the treatment courses of therapeutic starvation at that time, sharply and significantly restricted the production of insulin and other hormones that affect the work of the central nervous system and the brain.This has provided excellent results, which, however, could not be enjoyed for a long time for a long time: one does not last long on water, and when it comes to a child, the case will take even more serious traffic.
At that time, the prototype of the menu was developed, which today was called a ketogenic diet.It has been assumed that a diet that shows metabolism where carbohydrates are eliminated by the main source of energy, chemically similar to food denial.The diet, in poor carbohydrates and fat -rich, showed particularly outstanding results in the example of epilepsy: patients were null and void.
Simple, original and non -demanding significant material costs, the technique has been used safely and widely, but unfortunately not long: the pharmacological industry has proven the efficiency of a new type of drug.
The revival of the ketogenic diet was at the end of Jim Abrahams (masterpieces of the Tresh comedy genre, including "Naked Pistol" and "Very Terrible Film-4"), and the unexpectedly pierced and Frank melodrama "did not harvest".
Ketogenic diet: from epilepsy - to the weight loss arsenal from average
At the end of the 20th century, one of the most popular diets used for weight loss is the ketogenic diet - the Atkins diet.Cardiologist Robert Atkins promoted the effective way to achieve excessive weight, adapting the results of scientists and doctors achieved during the handling of the keto diet.He created a four -phase diet, which has become the forerunner of this period of power plans, which limits the use of carbohydrates.
According to Atkins, you need to find the proportion of carbohydrate foods and fats in which you can first lose weight due to the desired weight and then support it with relative comfort.Therefore, you first recommend using Carbo for two weeks to use 20 grams a day and then smoothly increases your number when searching for individual rates.
The Hollywood elite was obsessed with Atkins;Thanks to this popularity, low Carb diets literally sat on the throne as the most effective.The main trend was to reduce carbohydrates and fats for the benefit of protein: in fact, practice has shown and continues to show that such an approach to nutrition allows you to lose weight while losing muscles and the result is long.
The fundamental difference is the most common protein diet and the ketone diet for fatty foods.The authors of the food plans, which are predominantly protein, usually restrict not only carbohydrates, but also recommend that you carefully observe the number of lipid consumed, if there is a choice, it is part of the low greasy or at least not visible fat.
The LCHF diet (low carbohydrate fat, "low fat - lots of fat") is no coincidence that the virus spreads in the user environment of the Reddit community network, where the new young intellectuals, which seeks to make the basis of evidence.Scientific studies have shown that sugar exemption and incorporation of ketosis are best for the menu, which is "high in high quality fat - a sufficient amount of protein - the optimum amount of fiber is a huge amount of water".
He was a promoter and talented interpreter of the results of scientific research, Gary Taubs.Thanks to his publications, the advertisement of a new appearance of a truly healthy diet, in which fats are allowed and carbohydrates are prohibited, became a cult figure among followers of the ketone diet.The Taubs has consistently proved that people are not because they eat a lot, but start eating a lot because they will be fat - and saw that the only way out of this trap was to curb insulin jumps.
Ketogenic diet experts claim that correctly neglected and supported ketosis will be the key to a diet-free tracking of the carbohydrates and without any damage to the body.
Scientists questioned the established dogma that the brain and nervous system could not live without glucose and came to unexpected conclusions.
Experiments have shown that when carbohydrates refused and during glycogen reserves during food, the brain can convert the ketone to "consume" and consume fat processing products, which are also more physiological fuels (mostly "more cleaning").Nowadays, the foreign medical press is literally full of data that carbohydrates, which offer the brain "cheap" affordable energy, trigger long -term degenerative diseases that undermine the carbohydrate reputation.
Of course, all aspects of the ketone diet have not been tested enough or generally examined -for the reasonable reasons there is no long -term observation for a high -fat diet.
What and how much do you have?Products for a large fatty ketone diet
Various variations of the diet assume that they eat up to 50 grams of carbohydrates a day.The LCHF diet offers a diet that does not focus on the weight of food, but on the relative volume, which is 70% fat daily, 20% proteins and 10% carbohydrates (with long chains; special attention should be paid to water -soluble starch, such as raw potatoes or immature banana).
Here is an approximate list of products that contribute to the occurrence and maintenance of ketosis.Used without restrictions:
- Fat dairy products and fermented dairy products (except for full milk and kefir)
- Salo, Bacon, Hamon, Seat, Korea, Bacon
- meat, poultry (with skin), seafood and fish
- egg
- Fat cheeses with a minimum carbohydrate component (see the composition of a particular product)
- avocado
- Green vegetables
- mushroom
- Tofu
- Lapsha shirataki
- Butter and unrefined vegetable oils, including starch nuts (coconut, shi, etc.).
Permissible in minimal quantity:
- Berries and nuts
- Chocolate (the darkest with minimal sugar)
- Ugly fruits
- Root plants (complex vessels and better raw images for non -core components).
The keto diet is completely excluded from the menu:
- Sugar, honey, cakes, industrial drinks
- Success and thickening sauces
- Bread, cereals, baking
- Dough (except for shiraia)
- dried fruits
- Small products
- Margarine and plant spreads.
In a high fatty diet, you should drink a lot of simple, non -carbonated water, and you can drink tea and coffee (from legal additives) and even light alcohol, such as dry cord, dry razor and light beer.
Ketosis or ketoacidosis?
The dangers of ketosis are the most important fear that occurs in a high -fat low -carbohydrate diet.Someone is afraid of the variable scent of breathing (ketone bodies empty it from the body in two ways, exhaling and urinating, so it is important to drink as much water as possible to check their concentration), someone knows that a large amount of fat and protein "the kidneys".They are also often observed to confuse the concepts of ketosis (increasing the level of ketone bodies) and the concepts of ketoacidosis (impossible metabolic disorders of diabetes).
Peter Attia, Peter Attia, a medical doctor (and ketone diet, blogger connectors) explains that the body's ability to organize brain nutrition with ketone bodies is forgotten but powerful evolutionary advantage that made it possible to survive, not only develop,But he didn't hear, but the root crops, the Cere and the Fruits were not, and they couldn't hear sugar and fruit.
Attia reminds you that it is important to distinguish keto-adaptation (body required time, carbohydrate nutrition, which is limited 10-50 grams of carbohydroot daily for glycogen consumption and fats as fuel), actually ketosis (ketone bodies circulating system)Bodies circulate in the circulatory system and help burns) and diebetic ketoses when they circulate ketone bodies in the rounding system and help the ketone bodies.(Dka).The first two states, according to the doctor, are a normal part of the metabolic processes and the body is able to regulate them independently;Ketoacidosis requires abnormal and rapid medical intervention.
As in the presence of other metabolic diseases, especially those that affect water-stigma, as well as emptying organs, the cardiovascular system and gastrointestinal tract, in all cases, they should be extremely careful about dietary and consult a doctor.However, the participation of a specialist will not be unnecessary, even if you boast heroic health.This nutritional plan is significantly different from the menu, which is still considered traditionally healthy for all the seduction of the ketone diet and the ability to support the ketone diet.
What do food professionals think about the ketone diet?People are typical of extremes
A ketone diet is a stress diet that has a weight and can be observed for up to 10 days.In my practice, this approach is primarily used by the category of overweight people, which violates water or water -stimulated metabolism.The diet takes place during the strict observation of a dietitian, with a certain physical activity that promotes the active distribution of already accumulated fats.In the first two days of the start of the diet, the brain, which is free from carbohydrates from the outside, receives these carbohydrates from glycogen of the liver and muscles.In fact, glycogen is only destroyed if the patient does not violate the rules of nutrition.
In recent months, many articles have been published that rehabilitate fats containing fats.Of course, now our society is an active fatty diet and foods that contain not only hidden but also obvious fats, as well as transmissions dangerous to human health, and lead to severe cardiovascular diseases.People are usually typical of extremes.A proper balanced diet is to reduce and normalize weight, improve quality of life and active life, and contain up to 30% of fats in the entire diet.Therefore, my advice - do not take the belief that it can only lose weight on the same fats.Any diet that brings a loud success to the next person or group of people will be cut off for a certain period of time, and people will eventually return to a natural, rational, balanced diverse diet.