The ketogenic diet (also known as a ketone diet or simply a keto diet) is the most popular type of diet, discussed and mysterious for weight loss.The progressive public is actively losing weight, eating mayonnaise at home and in the capital's catering establishments, it can even ask for a "sample" of keto diet: a hamburger, which is a chop that expires the juice, delivery of a bun and other excesses.Foreign scientists publish all the new studies that prove the benefits of an unusual menu that causes a process that causes the body to receive energy from fat, instead of carbohydrates, but domestic weights in weight are not in a hurry to trust the poetry of the fashion diet.The truth, as always, is somewhere near.
Wait!In fashion, a diet in chops
A can of coconut oil, three dozen eggs, a dozen fillets, grams of seven hundred fresh pork fat, a bottle of olive oil, a kilogram of tofu, several radishes beams and a packet of fresh herbs.This is the result of the campaign in the expert supermarket is in the popularity of the Keton diet (keto diet).It is correct to think with horror: "First, it will die for indigestion, and then for blocking cholesterol of blood vessels!"And demonstrate your atrocious ignorance in matters of dietary trends.
At least, the numerous bloggers of Ceto and his followers who call themselves ketoists are firmly sure of this.They spite the ketosis of life as a new ideal dietary philosophy, which is not called less, return the genetic code of a person of the 21st century to the best way, spoiled by the domain of carbohydrate foods and, at the same time, rehabilitate the defendants of all the feelings of fat.
The ketone diet (also known as 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 glucose in the blood and, as a result, the sensation of hunger and satiety is reduced.
"In return" of insulin and in response to an increase in the amount of fat and protein at the bottom of a strong contraction of carbohydrates in the diet, the liver with a ketone diet begins to produce cetone bodies, a special acetone form.These chemical compounds are included in the body in a kind of closed cycle, passing from organ to another with blood flow and affecting the oxidation of fatty acids.
As a result, the body enters ketosis, that is, it learns to extract strength to exist from the usual available carbohydrate chains, but already accumulated deposits of adipose tissue and the arrival of food, avoiding the devastation of protein reserves.The result is unprecedented fast weight loss, strengthening the muscles, victory over the annoying sensation of hunger and a new life.
Ceto diet: History of oblivion and rebirth
Keton's diet only pretends to a fashion novelty.For the first time, an energy plan that limits carbohydrates (carbohydrates) and gives the "green light" of fats, was tested clinically in the 20s of the last century.Doctors working with patients suffering from nervous system diseases at that time often prescribed the therapeutic hunger treatment courses, abruptly and significantly limiting insulin production 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 in a single water, and if we are talking about a child, the case requires even more serious billing.
It was then that the prototype of the menu was developed, today known to us as a ketogenic diet.It was supposed to reproach metabolism in such a way that carbohydrates cease to be the main source of energy, from a chemical point of view, it is similar to food refusal.The diet, poor in carbohydrates and rich in fat, demonstrated especially outstanding results in the example of epilepsy: the number of painful seizures in patients was nothing.
Simple, original and that does not require significant material costs, the technique was used safely and widely, but, unfortunately, not for a long time: the pharmacological industry has demonstrated the effectiveness of a new type of medication.
The rebirth of interest in the ketogenic diet was at the end of the director of the 90s, Jim Abrahams (mostly known by the masterpieces of the genus of the Comedy of Tresh, including the "naked gun" and the "very terrible film-4"), eliminated the unexpectedly drilling and the melodrama "No Harvest", which was based on his own experience.
Ketogenic diet: from the media 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 popularized a test in itself an effective way to obtain excess weight, adapting the achievements of scientists and doctors performed 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 power plans that limit the use of carbohydrates.
According to Atkins, it is necessary to find the relationship of carbohydrate foods and fats, in which you can first lose weight to the desired weight and then support it with relative comfort.Therefore, first offers two weeks to reduce the use of carbohydrates to 20 grams per day, and then gently increase your number in the search for an individual proportion.
The Hollywood elite was obsessed with Atkins;As a result of this popularity, low carbohydrate 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 demonstrated and continues to demonstrate that such nutrition approach 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 ketone diet in relation to fatty foods.The authors of the food plans with a predominance of proteins, as a rule, limit not only carbohydrates, but also recommend carefully monitoring the number of lipids consumed, if there is an option, prefer low in fat or at least devoid of visible fat layers.
However, the LCHF diet (low carbohydrate fat, "little fat - a lot of fat") is not coincidence that the virus spreads in the surroundings of the users of the Reddit social network, where the new young intellectuality is considered, for any decision to bring evidence.Scientific studies have shown that the best for the exemption of sugar captivity and the inclusion of ketosis is a compiled menu for the principle of "a large number of quality fats, an adequate amount of protein, the optimal amount of fiber is a large amount of water."
The popularizer and talented interpreter of the results of scientific research 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 Cetona diet, it became a cult figure.Taubs constantly demonstrated that people gain not because they eat much, but begin to eat a lot, because they fattening and saw the only exit of this trap to stop insulin jumps.
The experts in the ketogenic diet argue that it is the cetosis correctly careless and supported that it becomes the key to the follow -up of a lifetime without problems of a diet without a carbohydrate shadow and any damage to the body.
The scientists questioned the established dogma that the brain and the nervous system could not live without glucose, and reached unexpected conclusions.
The experiments showed that when carbohydrates refused and in the exhaustion of glycogen reserves during a diet, the brain can change to "consumption" of ketones and eat fat processing products, which, in addition, are more physiological fuels for it (brain tissues are mostly "higher cleaning").Today, the foreign medical press is literally full of data that carbohydrates, which offer the affordable "cheap" energy of the brain, 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 have been investigated in general, 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 ketone diet in fat
Several variations in the diet suppose that it does not eat more than 50 grams of carbohydrate foods per day.The LCHF diet offers compile a diet to focus not on the weight of 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, for example, from raw potatoes or immature bananas).
Here is an approximate list of products that contribute to the occurrence and maintenance of ketosis.No restrictions are used:
- Fermented dairy and dairy products (except whole milk and kefir)
- Salo, Bacon, Hamon, Brisket, Korea, Bacon
- meat, poultry (with skin), shellfish and fish
- eggs
- Fat cheeses with a minimum carbohydrate component (see the composition of a particular product)
- avocado
- Green vegetables
- fungus
- Tofu
- Lapsha Shirataki
- butter and unrefined vegetable oils, which include hardening of nuts (coconut, chiollos, etc.).
Allowed in minimum quantities:
- Berries and nuts
- chocolate (the darkest, with a minimum of sugar)
- Ugly fruits
- Root crops (can be used as a non -cinema component of complex and better raw dishes).
With a keto diet, they are completely excluded from the menu:
- Sugar, honey, cakes, industrial drinks
- Success and thickening sauces
- Bread, cereals, baking
- Pasta (except Shiraia)
- Dry fruits
- Small products
- Margarina and plant extend.
In a high fat diet, you must drink a lot of non -carbonated simple water, and can also consume tea and coffee (legal additives, lemon) 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 relation to a high diet in carbohydrates.Someone scares the changing smell of breathing (the ketone bodies are excreted from the body in two ways with exhalation and when urinating, so it is important to drink as much water as possible to control their concentration), someone knows with certainty that a large amount of fat and protein "plant 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.
The doctor in 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 an evolutionary advantage, but powerful that allowed a person to survive and not only present, but also develop intelligence in those conditions when it was not heard about sugar and white flour, but they were not heard, but they were not heardBrewers, brewers and fruit.
Attia remembers that it is important to distinguish between the adaptation of the keto (the time required by the body, the nutrition of carbohydrates from which it limited 10-50 grams of carbo.
As in the presence of other metabolic diseases, especially those that affect the metabolism of the salt of the water, as well as the diseases of the excretory organs, the cardiovascular system and the gastrointestinal tract in all these cases must be very careful with the idea of a diet and make sure to consult with a doctor.However, the participation of a specialist will not be superfluous, even if he can boast of heroic health.Despite all the seductivity of the ketones diet and the persuasion of the example of its followers, this nutrition plan is significantly different from the menu, it is still traditionally healthy.
What do food specialists think about the ketone diet?People are characteristic of extremes
The ketones diet is a stress diet, with a mass of contraindications, and you can see 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 water or salt metabolism.The diet takes place under the strict observation of a dietitian, with the participation of a certain physical activity, which helps actively divide the fats already accumulated.During the first two days from the beginning of the diet, the brain, devoid of carbohydrates from abroad, receives these glycogen carbohydrates from the liver and muscles.In addition, glycogen is destroyed only if the patient does not violate the rules of their nutrition.
In recent months, a lot of articles have appeared that rehabilitate foods that contain fats.Of course, now our society will rush at diet and active fat foods containing not only hidden fats, but also obvious, as well as trans fats that are dangerous to human health and that lead to serious cardiovascular diseases.People are generally characteristics of the extremes.The appropriate balanced diet designed to reduce and normalize the weight, improve the quality of life and active longevity does not contain more than 30% of fats in the total diet.Therefore, my advice: do not take faith so that I can lose weight exclusively in the same fats.Any diet that brings a strong success to the next person or group of people will be discredited in some period of time, and people will eventually return to a diverse natural, rational and balanced diet.