The ketogenic diet (alias A ketone diet or simply a keto diet) is the most popular, discussed and mysterious type of diet for weight loss.The progressive public actively loses weight, eats mayonnaise at home, and in the catering establishments in the capital, you can even order a "sample" of keto diet - a hamburger, which is an escalop that expires juice, delivered from bread and other excesses.Foreign scientists publish all the new studies proving the advantages of an unusual menu that causes a process that makes the body receive fat energy, rather than carbohydrates, but domestic weight is not in a hurry to trust fashionable food poetry.The truth, as usual, is somewhere nearby.
Wait!In fashion, a diet on chops
A box of coconut oil, three dozen eggs, a dozen steaks, grams of seven hundred fresh pork fats, a bottle of olive oil, a kilogram of tofu, several radish beams and a set of fresh herbs.It is the result of the campaign in the Adept supermarket in the popularity of the Keton regime (Keto regime).It is just to think with horror: "First of all, he will die from indigestion, then from the blocking of the cholesterol of blood vessels!"And demonstrate your blatant ignorance in food trends.
At least, the many Keto bloggers and their supporters who say they are firmly safe.They praise the ketosis given to life as a new ideal food philosophy, called no less - to return the genetic code of a 21st century person to the best form, spoiled by the domination of carbohydrates, and at the same time rehabilitate the accused of all fat sins.
The ketone diet (alias keto) modifies the enzymatic and hormonal machines of our body in such a way that the production of hormonal insulin, which regulates the level of glucose in the blood and, therefore, the feeling of hunger and satiety, is reduced.
Insulin "in return" and in response to an increase in the quantity of fat and protein in the context of a strong contraction of carbohydrates in food, the liver with an ketone diet begins to produce ketone bodies, a special form of acetone.These chemical compounds are included in the body in a sort of closed cycle, moving from an organ to the organ with blood flow and affecting oxidation of fatty acids.
Consequently, the body enters into ketosis, that is to say that it learns to extract the forces to exist from the usual available carbohydrate chains, but from already accumulated deposits of adipose tissue and food arrivals, avoiding the devastation of protein reserves.The result is an unprecedented rapid weight loss, strengthening the muscles, victory over the boring feeling of hunger and a new life.
Ceto diet: History of oblivion and the Renaissance
The Keton diet is only claimed to be fashionable in fashion.For the first time, an energy plan that limits carbohydrates (carbohydrates) and gives the "green light" of fats, was tested clinically in the 1920s of the last century.Doctors working with patients with diseases of the nervous system at the time often prescribed treatment courses in therapeutic famine, strongly 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 appreciated for a long time for a clear reason: a person would not last long on water, and if we speak of a child, the case takes an even more serious turnover.
It was then that the menu prototype was developed, today known as a ketogenic diet.It has been 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, poor in carbohydrates and rich in fats, has demonstrated particularly exceptional results on the example of epilepsy: the number of painful crises in patients is zero.
Simple, original and not requiring significant material costs, the technique has been used safely and widely, but, alas, not long: the pharmacological industry has proven the effectiveness of a new type of medication.
The renewal of interest in the ketogenic regime was at the end of the director of the 90s, Jim Abrahams (the best known by the masterpieces of the kind of Tresh comedy, including the "naked pistol" and the "very terrible film"), deleted the own experience in piercing and frank "does not harvest", which was based on his own experience.
Ketogenic diet: means of epilepsy - at the arsenal to lose 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 on himself an effective means of obtaining an excess weight, adapting the achievements of scientists and doctors made during the treatment of the keto diet.He created his own concept from a four -phase regime, which has become a precursor of this era of power plans which limit the use of carbohydrates.
According to Atkins, it is necessary to find the very ratio of carbohydrate foods with proteins and fats, in which you can first lose weight against the desired weight, then support it with relative comfort.Consequently, it first offers two weeks to reduce the use of Carbo to 20 grams per day, then gently increase their number in the search for an individual proportion.
The Hollywood elite was obsessed with Atkins;Following this popularity, the low -carb -content diets were literally seated on the throne as the most effective.The main trend was the reduction of carbohydrates and fats in favor of protein foods: indeed, practice has shown and continues to show that such approach of nutrition allows you to lose weight, without losing muscles and in addition to maintaining the result for a long time.
The fundamental difference between the most common protein regimes and an ketone diet compared to fatty food.The authors of food plans with a predominance of proteins, as a rule, limit not only carbohydrates, but also recommend monitoring the number of lipids consumed, if there is a choice, preferring a low fat or at least without visible fat products.
However, the LCHF diet (low carbohydrates rich in fats, "little fat - a lot of fat") is not a coincidence that the virus spreads in the environment of users of the Reddit social network, where the new young intelligentsia, thirsty for any decision to provide a basis for evidence, is considered.Scientific studies have shown that the best for 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 protein - the optimal quantity of fibers is a huge amount of water".
The talented popularizer and interpreter of scientific research results were 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 ketone diet, he turned into a cult figure.Taubs have constantly proven that people are getting bigger because they eat a lot, but start to eat a lot, because they grow - and have seen the only way to get out of this trap by braking insulin jumps.
Experts in ketogenic regime argue that it is properly neglected and sustained ketosis which becomes the key to monitoring without problem without problem of a diet without shadow of carbohydrates and any damage to the body.
Scientists questioned the established dogma that the brain and the nervous system were unable to live without glucose and arrived at unexpected conclusions.
Experiences have shown that when carbohydrates refused and in the exhaustion of glycogen reserves during a diet, the brain is able to move on to the "consumption" of ketones and to eat fat transformation products, which, moreover, are more physiological fuel (brain tissues are mainly "higher cleaning").Today, the foreign medical press is literally full of data than carbohydrates, offering the brain an affordable "cheap" affordable energy, cause degenerative diseases in the long term, which undermines the already shaken reputation of carbohydrates.
Of course, all aspects of the ketone regime have not been sufficiently studied or studied in general - for obvious reasons, there are no long -term observations of the members of a regime rich in fat.
What and how much is there?Products for a rich ketone diet
Various variations in diet assume that you do not eat more than 50 grams of carbohydrates per day.The LCHF diet offers during the compilation of 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% carbohydrates (with a long chain; special attention must be paid to soluble starch in water, for example, from raw potatoes or immature bananas).
Here is an approximate list of products that contribute to the occurrence and the maintenance of ketosis.Without restrictions are used:
- Fermented fatty and dairy dairy products (except for whole milk and kefir)
- Salo, bacon, hammon, chest, Korea, bacon
- Meat, poultry (with skin), seafood and fish
- eggs
- Fatty cheeses with a minimum carbohydrate component (see the composition of a particular product)
- lawyer
- Green vegetables
- mushrooms
- Tofu
- Lapsha Shirataki
- Unrefined butter and vegetable oils, including hardening of nuts (coconut, shi, etc.).
Authorized in minimum quantities:
- Bays and nuts
- chocolate (the darkest, with a minimum of sugar)
- Ugly fruit
- Racian crops (can be used as a non -core component of complex and better raw dishes).
With an keto diet, they are completely excluded from the menu:
- Sugar, honey, pastries, industrial drinks
- Thickened success and sauces
- Bread, cereals, cooking
- Pasta (except Shiraia)
- dried fruits
- Small products
- Margarine and plant differences.
On a regime rich in fat, you should drink a lot of simple non -carbon water, and you 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 low -fat content diet.Someone scares the changing smell of breathing (ketone bodies are excreted from the body in two ways with expiration and when urinating it, which is why 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 "plants the kidneys".In addition, the confusion of ketosis concepts (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 members of an ketone diet, blogger), Peter Attia, explains that the ability of the body to organize brain nutrition with ketone bodies is a forgotten but powerful evolving advantage that has allowed a person to survive and not only to preserve, but also to develop intelligence in these conditions when no one held out on sugar and white flour, but notradicular, cereals and exotic fruits.
Attia recalls that it is important to distinguish between keto adaptation (the time required by the body, the nutrition of carbohydrates including the consumption of carbohydrates and the "restraint" of 10 to 50 grams), in fact ketosis (the ketone process are diffused by the circulating system, helping to burn fat) and the keton) and diabetics) and diabosis of the circulation system, burn)Diabetics) and diabetics) and dia-loadisis (DKA).The first two states, according to the doctor, make a normal part of the metabolic processes, and the body is capable of regulating them independently;Cetoacidosis is pathological and requires rapid medical intervention.
As in the presence of other metabolic diseases, in particular those that affect the metabolism of water salt, as well as diseases of the excretory organs, the cardiovascular system and the gastrointestinal tract in all these cases should be extremely cautious for the idea of a diet and be 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 seductivity of the ketone diet and the persuasion of the example of its supporters, this nutrition plan is considerably different from the menu, always considered healthy.
What do specialists in food for the ketone diet think?People are characteristic of extremes
The Keton diet is a stress regime, with a mass of contraindications, and it can be observed up to 10 days maximum.In my practice, this approach is used mainly by the category of people with an excess weight, which has a violation of water or water metabolism.The diet takes place under the strict observation of a dietitian, 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, devoid of carbohydrates from the outside, receives these carbohydrates from the glycogen of the liver and muscles.In addition, glycogen is only destroyed if the patient does not violate the rules of his nutrition.
In recent months, a large number of articles that rehabilitate foods containing fats have appeared.Of course, now our society will rush to active fat diets and foods not only containing hidden fats, but also obvious fats, as well as trans fats which are dangerous for human health and leading to serious cardiovascular diseases.People are generally characteristic of extremes.An appropriate balanced diet aimed at reducing and normalizing weight, improving quality of life and active longevity contains no more than 30% of fats in the total diet.Therefore, my advice - do not take faith that you can lose weight exclusively on the same fats.Any diet feeding success at the next person or group of people will be demystified in a certain time, and people will eventually return to a natural, rational and balanced diet.