Ketogenic diet (aka a ketone diet or just a diet of these) is the most popular, discussed and mysterious type of weight loss.The progressive public is actively losing weight, eating mayonnaise at home, and in the capital's catering institutions you can even order a "sample" of the Keto diet - a burger, which is a cutting fluid, given by a bun and other surpluses.Foreign scientists publish all new studies that prove the benefits of an unusual menu that causes an process that makes the body get energy from fat, rather than carbohydrates, but home weight has no hurry to believe in fashionable diet poetry.The truth, as usual, is somewhere nearby.
Wait!In fashion, a diet in cutting
A cans of coconut oil, three dozen eggs, a dozen steak, grams of seven hundred fat fresh pork, a bottle of olive oil, one kilo of tofu, some radish rays and a pack of fresh herb.This is what the outcome of the campaign in the capable supermarket is in the popularity of the Keton diet (Keto diet).It is right to think in the horror: "First, he will die from indigestion, and then from blocking blood vessel cholesterol!"And demonstrate your wild ignorance in matters of dietary tendencies.
At least, the many bloggers of these and their followers who call themselves these are very sure of this.They extract the ketosis of life as a new ideal dietary philosophy, called no less - to turn the 21st century's genetic code into the best form, broken by the predominance of carbohydrate food, and at the same time rehabilitate the accused of all sins of fats.
Keton's diet (aka keto diet) changes the enzymatic and hormonal machinery of our body in such a way that the production of hormone insulin, which regulates the level of blood glucose, and, as a result, a feeling of hunger and saturation, decrease.
"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 chemical compounds are included in the body in a closed cycle type, moving from organ to organ with blood flow and affect 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 carbohydrate chains available, but from the already accumulated deposits of adipose tissue and arrivals from food, avoiding the destruction of protein reserves.The result is a rapid loss of rapid weight, strengthening the muscles, winning to the annoying feeling of hunger and a new life.
Diet these: Oblivion and Renaissance History
The Keton diet is claimed only for a fashion innovation.For the first time, an energy plan that restricts carbohydrates (Carbo) and gives the "green light" of fats, clinically tested in the 20s of the last century.Doctors working with patients suffering from diseases of the nervous system at that time often prescribed therapeutic hunger treatment courses, significantly 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 will not last long in water, and if we are talking about a child, the issue takes even more serious circulation.
Then the menu prototype was developed, today known to us as a ketogenic diet.It was assumed that a diet that rebukes 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, poor in carbohydrates and rich in fats, demonstrated particularly extraordinary results for the example of epilepsy: the number of painful seizures in patients came for nothing.
Simple, original and which requires no significant material costs, the technique has been used safely and widely, but, alas, not for a long time: the pharmacological industry has proven the effectiveness of a new type of medicine.
The revival of interest in the ketogenic diet was in the late '90s director Jim Abrahams (most known by the masterpieces of the trio comedy genre, including "Naked Pistol" and "Very Terrible Film), removed unexpected piercing and Frank Melodrama" do not reap. "
Ketogenic diet: from tools from epilepsy - to the arsenal of weight loss
One of the most popular diets used for losing weight in the late 20th century is a ketogenic diet - Atkins diet.Cardiologist Robert Atkins popularized a test of himself 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 concept of a four -phase diet, which has become a precursor to this era of energy plans that limit the use of carbohydrates.
According to Atkins, it is necessary to find the ratio of carbohydrate food with protein and fat, in which you can first lose weight in the desired weight, and then support it with relative comfort.Therefore, it first offers for two weeks to reduce the use of carbo to 20 grams per day, and then increase their number in the search for an individual proportion.
Hollywood elite was fixed with Atkins;As a result of this popularity, low -fuel diets were literally lowered to the throne as the most effective.The main trend was the reduction of carbohydrates and fats in favor of protein foods: in fact, practice has shown and continues to show that such an approach to food allows you to lose weight, not losing your muscles and in addition to maintaining the result for a long time.
The basic difference between the most common protein diets and a ketone diet regarding fatty foods.The authors of food plans with a protein predominance, as a rule, limit not only carbohydrates, but also recommend to carefully monitor the number of lipids consumed, if there is a choice, preferring low -fat or at least without visible fat layer products.
However, the LCHF diet (low -fat low -fat carbs, "little fat - too fat") is no coincidence that the virus spreads to the Reddit social network users, where the new new intelligent, eager for any decision to bring the basis, is considered.Scientific studies have shown that the best for exception from sugar captivity and the inclusion of ketosis is a menu compiled by the principle of "a large amount of quality fats - an adequate amount of protein - the optimal amount of fibers is a large amount of water".
The talented popular translator and translator of scientific research results was the observer of Gary Taubs.Thanks to his publications, announcing a new look at a truly healthy diet, in which fats and carbohydrates are allowed are forbidden, among Keton's diet followers, he became a cult figure.Taubs continuously proved that people do not rape because they eat a lot, but they start to eat a lot because they become fat - and saw the only way out of the trap in curbing insulin jumps.
Ketogenic diet experts argue that it is the neglected ketosis and accurately supported that becomes the key to lifelong tracking without a diet without a shade of carbohydrates and any damage to the body.
Scientists asked the determined dogma that the brain and nervous system were unable to live without glucose and reached unexpected conclusions.
Experiments showed that when carbohydrates rejected and exhausting glycogen reserves during a diet, the brain is able to transition to the "consumption" of ketones and eat fat processing products, which, in addition, are more physiological fuel (brain tissue ").Today, the foreign medical press is literally full of data that carbohydrates, providing the brain with "free" affordable energy, provoke degenerative diseases in the long run, which undermine the already shaken reputation of Carbo.
Of course, not all aspects of the ketone diet have been properly studied or investigated -for obvious reasons there are no long -term observations of worshipers of a high diet.
What and how much is there?Products for a high ketone diet
Various dietary changes assume that you eat no more than 50 grams of carbohydrate food per day.The LCHF diet offers when compiling 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% carbohydrate (with a long chain; special attention should be paid to water unresolved, for example, from raw potatoes).
Here is a rough list of products that contribute to the emergence and maintenance of ketosis.Without restrictions they are used:
- Fat dairy and fermented milk products (except full milk and kefir)
- Salo, Bacon, Hamon, Rrishes, Korea, Bacon
- meat, poultry (with skin), seafood and fish
- egg
- Fat cheeses with a minimal carbohydrate ingredient (see composition of a particular product)
- avocado
- Green vegetables
- fungus
- Tofu
- Lapsha Shirataki
- Preference butter and vegetable oils, including hardening nuts (coconut, rain, etc.).
Allowed in minimum amounts:
- Berries and nuts
- chocolate (darkest, with a minimum of sugar)
- Ugly fruits
- Root crops (can be used as a non -core component of complex and raw best dishes).
With a diet these, they are completely excluded from the menu:
- Sugar, honey, pastries, industrial drinks
- Success and thick sauces
- Bread, cereal, baking
- Pasta (except Shiraia)
- dried fruit
- Small products
- Margarine and plant spread.
In a high diet, you need to drink a lot of simple non -carbonated water, and you can also consume tea and coffee (from legal additives -Llimon) and even light alcohol, for example, dry cord, dry wine and light beer.
Ketosia or ketoacidosis?
The dangers of ketosis are the main fear that appears about a high diet with low carcasses.Someone scares the changing breathing (ketone bodies are excreted by the body in two ways with extraction and when urinating, this is why it is important to drink as much water as possible to control their concentration), one knows for sure that a large amount of fat and protein "sows the kidneys".Also, the confusion of ketosis concepts (increased level of ketone bodies) and ketoacidosis (metabolic disorders associated with the inability of insulin in diabetes) have often been observed.
Doctor of Medicine (and, characteristic of fans of a Ketone diet, blogger), Peter Attia, explains that the body's ability to organize brain food with ketone bodies is a forgotten but powerful evolutionary advantage that allowed a person to survive and not only to preserve, but also to develop intelligence, but not to be heard, butBut but to flow the roots and be rare.
Attia recalls that it is important to distinguish between the adaptation of Ketos (the time required by the body, whose carbohydrates are limited to 10-50 grams of carbo per day, to glycogen consumption and "restitution" for the use of fat as fuel), actually ketosis (the bodies are circulating from the circulatory system) and helping the circulatory system).(MED).The first two states, according to the doctor, are a normal part of the metabolic processes, and the body is able to adjust them independently;Ketoacidosis is pathological and requires rapid medical intervention.
As in the presence of other metabolic diseases, especially those that affect water salt metabolism, as well as excretion organs diseases, cardiovascular system and gastrointestinal tract all of these cases should be extremely careful about the idea of a diet and be sure to consult a physician.However, the participation of a specialist will not be redundant even if you can boast of heroic health.For all the seduction of Keton's diet and the conviction of the example of its supporters, this nutrient plan is significantly different from the menu, still considered traditionally healthy.
What do food specialists think about Keton's diet?People are characteristic of extremes
Keton diet is a stress diet, with a measure of contraindications, and can be observed up to 10 days.In my practice, this approach is mainly used by the category of overweight people, which has a violation of water metabolism or water salt.The diet takes place under the strict observation of a dietitian, with the participation of a certain physical activity, which helps actively divide the already accumulated fats.During the first two days from the start of the diet, the brain, with no carbohydrates coming from the outside, receives these carbohydrates from the glycogen of the liver and muscle.Moreover, glycogen is destroyed only if the patient does not violate the rules of his food.
In recent months, a large number of items rehabilitating fats containing fats have emerged.Of course, now our society will rush towards active fat diets and foods that contain not only hidden but also visible fats, as well as trans fats that are dangerous to human health and lead to severe cardiovascular disease.People are generally characteristic of extremes.The right balanced diet aimed at lowering and normalizing weight, improving quality of life and active life expectancy contains no more than 30% of fats in the total diet.Therefore, my tips - do not trust that you can lose weight exclusively in the same fats.Any diet that brings high success to the other person or the group of persons will be debuted over a period of time, and people will eventually turn into different natural, rational, balanced diet.