The ketogenic diet (aka a kesto diet or just a keto diet) is the most popular type of diet, discussed and mysterious for weight loss.The progressive audience is actively losing weight, eating mayonnaise at home and in the catering factories of the capital you can even order a "sample" of diet with kesto - a hamburger, which is a cotolaio that is expiring juice, delivered by a sandwich and other excesses.Foreign scientists publish all the new studies that demonstrate the benefits of an unusual menu that causes a process that causes the body to receive energy from fats, rather than carbohydrates, but domestic weights in weight are in a hurry to trust the fashionable diet poetry.The truth, as usual, is somewhere nearby.
Wait!In fashion, a diet on cutlets
A can of coconut oil, three dozen eggs, a dozen steaks, grams of seven hundred fatty pork fat, a bottle of olive oil, a kilogram of tofu, different beams of radanelli and a pack of fresh herbs.This is what is the result of the campaign in the adept supermarket in the popularity of the Keton diet (diet with keto).It is right to think in horror: "Firstly, it will die from indigestion and then from the blocking of the cholesterol of the blood vessels!"And demonstrate your excellent ignorance on dietary trends.
At least, the numerous bloggers keto and their followers who call themselves ketoists are firmly safe.They eval ketosis that gives life as a new ideal dietary philosophy, has called no less - to return the genetic code of a person of the 21st century in the best form, spoiled by the domain of carbohydrate food and at the same time rehabilitating the accused of all fat sins.
The ketto diet (aka Keto Diet) changes the enzymatic and hormonal machine of our body in such a way that the production of hormonal insulin, which regulates the level of glucose in the blood and, consequently, the feeling of hunger and satiety, is reduced.
"In return" insulin and in response to an increase in the quantity of fat and proteins against the background of a strong contraction of carbohydrates in the diet, the liver with a kesto diet begins to produce cheto bodies, a special form of acetone.These chemical compounds are included in the body in a sort of closed cycle, moving from organ to organ with blood flow and influencing the oxidation of fatty acids.
Consequently, the body enters ketosis, that is, it learns to extract the forces to exist from the usual chains of carbohydrates available, but from deposits already accumulated of adipose tissue and arrives from the food, avoiding the devastation of the protein reserves.The result is an unprecedented loss of weight, strengthening the muscles, the victory over the annoying feeling of hunger and a new life.
Keto Diet: History of Oblivion and Renaissance
The Keton diet is only the fake of a fashionable novelty.For the first time, an energy plan that limits carbohydrates (carbo) and gives the "green light" of fats, has been clinically tested in the 1920s.The doctors who work with patients suffering from diseases of the nervous system at that moment often prescribed the therapeutic hunger treatment courses, clearly 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, which, however, could not be enjoyed for a long time for a clear reason: a person would not last long on a water and if we are talking about a child, the case requires an even more serious turnover.
It was then that the menu prototype was developed, now known to us as a ketogenic diet.It was assumed that a diet that reproaches the metabolism in such a way that carbohydrates cease to be the main source of energy, from a chemical point of view, is similar to the refusal of food.The diet, scarce in carbohydrates and rich in fats, has shown particularly exceptional results on the example of epilepsy: the number of painful convulsions in patients has not reached anything.
Simple, original and not that requires significant material costs, the technique has been used safely and widely, but, unfortunately, not a long time: the pharmacological industry has demonstrated the effectiveness of a new type of drug.
The awakening of interest for the ketogenic diet was at the end of the director of the 90s Jim Abrahams (most of them known by the masterpieces of the genre of the comedy of the beast
Ketogenic diet: from the means of epilepsy - to the arsenal of losing weight
One of the most popular diets used for weight loss at the end of the 20th century is a ketogenic diet: the Atkins diet.Cardiologist Robert Atkins has popularized an effective test on himself to obtain an excess weight, adapting the results of scientists and doctors made during the treatment of the keto diet.He created his concept of four -phase diet, which has become a precursor of this era of power plans that limit the use of carbohydrates.
According to Atkins, it is necessary to find the relationship itself between carbohydrate foods and proteins and fats, in which you can first lose weight compared to the desired weight and therefore support it with relative comfort.Therefore, it is offered first for two weeks to reduce the use of carboi to 20 grams per day, then increase their number without hitches in the search for an individual proportion.
The Hollywood elite was obsessed with Atkins;As a result of this popularity, the low carboral diets literally sat on the throne as the most effective.The main trend was the reduction of carbohydrates and fats in favor of protein foods: in fact, the practice has shown and continues to demonstrate that such approach to nutrition allows you to lose weight, without losing your muscles and in addition to maintaining the result for a long time.
The fundamental difference between the most common protein diets and a kesto diet in relation to fat foods.The authors of the food plans with a predominance of proteins, as a rule, limit not only carbohydrates, but also recommend that they carefully monitor the number of lipids consumed, if there is a choice, preferring the low content of fats or at least without visible fat layer products.
However, the Lchf diet (low -fat carbohydrates, "not very fat") is not a coincidence that the virus spreads in the environment of users of the social network Reddit, in which the new young Intelligenthesia is considered, thirst for any decision to bring the basis of evidence.Scientific studies have shown that the best for the exemption from the captivity of sugar and the inclusion of ketosis is a menu compiled by the principle of "a large amount of quality fat - an adequate amount of proteins - the optimal quantity of fiber is a huge amount of water".
The popularizer and talent interpreter of the scientific research results was the observer of Gary Taubs.Thanks to his publications, proclaiming a new look at a truly healthy diet, in which fats are allowed and carbohydrates are prohibited, among the followers of the keton diet, he has turned into a cult figure.Taubs has constantly shown that people get fat not because they eat a lot, but they start eating a lot, because they gain weight - and they saw the only way out of this trap in curbing insulin jumps.
The ketogenic diet experts claim that it is the correctly neglected and supported ketosis that becomes the key to permanent follow-up without a problems with a diet without a shadow of carbohydrates and any damage to the body.
The scientists interrogated the consolidated dogma that the brain and the nervous system were not able to live glucose and have come to unexpected conclusions.
The experiments showed that when carbohydrates refused and in the exhaustion of glycogen reserves during a diet, the brain is able to move on to ketone "consumption" and eating fat processing products, which, moreover, are more physiological fuel for it (the brain tissues are mainly "higher cleaning").Today, the foreign medical press is literally full of data that carbohydrates, offering the brain an "economic" energy at affordable prices, in the long term cause degenerative diseases, which undermines the reputation already shaken of the carbo.
Of course, not all aspects of the ketone diet have been studied enough or studied in general -for obvious reasons there are no long -term observations of a high -fat diet.
What and how much is it?Products for a high fat kesto diet
Various variants of the diet assume that you don't eat no more than 50 grams of carbohydrate foods per day.The Lchf diet offers when filling in a diet to focus not on the weight of food, but on its relative volume, making a daily menu of 70% fat, 20% protein and 10% of carbohydrates (with a long chain; special attention should be lent to the soluble starch in water, for example by raw potatoes or immature bananas).
Here is an approximate list of products that contribute to the occurrence and maintenance of ketosis.Without restrictions are used:
- Lattiero -Caseari products and Lattiero -Caseari fermented products (with the exception of whole milk and kefir)
- Salo, bacon, Hamon, chest, Korea, bacon
- meat, poultry (with skin), seafood and fish
- egg
- Fat cheeses with a minimum component of carbohydrates (see the composition of a particular product)
- avocado
- Green vegetables
- mushrooms
- Tofu
- Lapsha Shirataki
- Non refined vegetable butter and vegetable oils, including hardening nuts (coconut, skiing, etc.).
Allowed in minimum quantities:
- Walls and walnuts
- Chocolate (the darker, with a minimum of sugar)
- Ugly fruits
- Roots crops (they can be used as a non -core component of complex and better raw dishes).
With a cheto diet, they are completely excluded from the menu:
- Sugar, honey, desserts, industrial drinks
- Successful success and sauces
- Bread, cereals, cooking
- Pasta (except Shiraia)
- dried fruits
- Small products
- Margarine and plants spread.
With a diet rich in fat, it is necessary to drink a lot of simple non -carbon water and you can also consume tea and coffee (from legal additives -Limone) and even light alcohol, for example, dry cable, dry wine and light beer.
Ketosis or ketoacidosis?
The dangers of ketosis are the main fear that appears in relation to a low fat diet.Someone frightens the changing smell of breathing (the ketone bodies are excreted by the body in two ways with exhalation and when they urin, which is why it is important to drink how much water possible to control their concentration), someone knows for sure that a large amount of fats and proteins "plants the kidneys".In addition, the confusion of the concepts of ketosis is often observed (increasing the level of the ketone bodies) and ketoacidosis (metabolic disorders associated with the impossibility of inseulin in diabetes).
The Dr. of Medicine (and, characteristic of the members of a diet ketone, blogger), Peter Attia, explains that the body's ability to organize cerebral nutrition with ketone bodies is a forgotten evolutionary advantage, but powerful that has allowed a person to survive and not only to preserve, but has not been able to preserve, but not only develop intelligence in those conditions when no one has heard of any sugar.But not listened to, but it was not listened to, but it was not a person in exclusion.
Attia recalls that it is important to distinguish between the adaptation of the keto (the time requested by the body, the nutrition of carbohydrates which limited 10-50 grams of carboili per day, for the consumption of glycogen and "redevelopment" for the use of fat), in reality of the ketosis), in reality of the ketosis (the process when the Ketone bodies are circulated by the circulated system (DKA).A normal part of the metabolic processes and the body is able to regulate them independently;
As in the presence of other metabolic diseases, in particular those that influence the metabolism of water salt, as well as the diseases of the excrete organs, the cardiovascular system and the gastrointestinal tract all these cases should be extremely attentive to the idea of a diet and make sure to consult a doctor.However, the participation of a specialist will not be superfluous even if you can boast of heroic health.For all the seductiveness of the keton diet and the persuasiveness of the example of its supporters, this nutritional plan is significantly different from the menu, still traditionally considered healthy.
What do the food specialists of the Cherone diet think?People are characteristic of extremes
Keton diet is a stress diet, with a mass of contraindications, and can be observed up to 10 days at most.In my practice, this approach is mainly used by the category of people with excess weight, which has a violation of water or water jumping metabolism.The diet takes place under the rigorous observation of a dietician, with the participation of a certain physical activity, which helps to actively divide the fats already accumulated.During the first two days from the start of the diet, the brain, without carbohydrates from the outside, receives these carbohydrates from the glycogen of the liver and muscles.In addition, glycogen is destroyed only if the patient does not violate the rules of his diet.
In recent months, a large number of articles have appeared that rehabilitate foods containing fats.Of course, now our society will rush to active diets and foods containing not only hidden fats, but also obvious, as well as trans fats that are dangerous for human health and leading to serious cardiovascular diseases.People are generally characteristic of extremes.A correct balanced diet aimed at reducing and normalizing weight, improving the quality of life and active longevity contains no more than 30% of fats in the total diet.Therefore, my advice: do not take the faith that you can lose weight exclusively on the same fats.Any diet that brings a strong success to the next person or group of people will be dispelled in a certain period and people will eventually return to a diversified, rational and balanced diet.