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Узнайте какие продукты можно употреблять на кето-диете

Татьяна Андриевская
19.03.2020
Как похудеть

Приветствую вас, дорогие читатели!

У вас есть лишний вес? Вы решили немного похудеть ко дню рождения или свадьбе? Как бы то ни было, существует очень много разных диет, которые помогают избавиться от излишних килограммов. Предлагаю поговорить о модной ныне кетогенной диете. Давайте узнаем ее историю и суть, какие можно употреблять продукты при кетодиете, а какие надо строго ограничить.

Кетогенную диету (кетодиету) впервые применил в США в 1921 году доктор Уилдер для лечения больных эпилепсией. После изобретения специальных лекарственных форм для борьбы с этим опасным заболеванием кето-диету стали применять достаточно редко.

Интерес к ней возродился в 90-е годы прошлого века. Прежде всего диета стала применяться как альтернатива медикаментозному лечению эпилепсии. Причем преимущественно у детей, чей организм не воспринимал лекарственные препараты. А также для уменьшения частоты эпилептических припадков.

Постепенно диета получила широкое распространение как способ похудения.

В чем суть диеты

Во-первых, из меню практически исключаются углеводы. Их количество снижают до 5-10% суточной нормы калорий.

Во-вторых, увеличивается количество употребляемых жиров (до 75 % калорий).

В-третьих, белки употребляются в умеренном количестве (15-20 % от общего количества калорий)

Таким образом, при такой системе питания основой рациона становятся продукты, богатые жирами. Для чего это делается?

Механизм действия

Дело в том, что при обычном питании основным источником энергии для человека служат углеводы. В организме углеводы перерабатываются в глюкозу. Она особенно важна для полноценного функционирования головного мозга, который является ее основным потребителем.

При кетодиете сокращается количество потребляемых углеводов. Для выработки энергии организм начинает использовать жировые отложения. В печени жиры преобразуются в жирные кислоты и кетоновые тела. Последние используются головным мозгом, почками, сердцем и другими органами как источник энергии вместо глюкозы.

Таким образом, у людей, придерживающихся низкоуглеводной диеты, возникает так называемый кетоз. Метаболизм в организме перестраивается на использование кетоновых тел. Человек начинает худеть, сохраняя при этом низкий уровень инсулина в крови.

Список разрешенных продуктов

Прежде всего из рациона исключают высокоуглеводные продукты, такие как: хлеб, крупы, макароны, сладкие фрукты и овощи, алкоголь, сахар, сладости, десерты, кондитерские изделия.

Одновременно увеличивают количество продуктов, богатых животными и растительными жирами, а также белками. Список разрешенных продуктов выглядит следующим образом:

  1. Молочные продукты: сыры, масло, творог, молоко, сливки, кефир.
  2. Жирное мясо, сало, рыба, яйца, а также растительные и животные жиры.
  3. Различные виды орехов и семян, такие как:
  • грецкие;
  • бразильские;
  • кедровые;
  • макадамия;
  • пекан;
  • арахис;
  • миндаль;
  • семена кунжута;
  • подсолнечника;
  • льна;
  • семена чиа.

4. При выборе овощей следует обращать внимание на количество углеводов. Наиболее полезными для тех, кто находится на кетогенной диете, будут следующие виды:

5. Допускается употребление фруктов и ягод с низким содержанием сахара, так как они содержат антиоксиданты. Кроме того, богаты клетчаткой, что является хорошей профилактикой запоров.

Противовоказания

Применять любую диету, в особенности кетогенную, можно только после консультации с врачом.

Кетодиета противопоказана:

  • при болезнях почек и печени;
  • если в организме нарушены окислительные процессы жирных кислот;
  • тем, кто увлекается командными видами спорта и занятия предполагают долгое пребывание на воздухе;
  • больным с остеопорозом.

Чем сложна диета

Когда вы сократите потребление углеводов, ваш организм начнёт испытывать нехватку глюкозы. Следовательно, появятся такие симптомы как:

  • тошнота;
  • головная боль;
  • чувство усталости;
  • головокружение;
  • бессонница;
  • запоры;
  • иногда рвота.

Они держатся от 2–3 дней до нескольких недель. При этом нельзя увеличивать количество углеводов, чтобы облегчить состояние. В случае, если сорвётесь, организм получит вожделенную глюкозу и вы выйдете из кетоза. Придётся повторять всё сначала. В этом сложность поддержания диеты.

Мнение специалистов

Кетогенная диета в последние годы получила большое распространение среди желающих похудеть. Однако до сих пор нет достоверных данных, что данный способ питания помогает лучше похудеть, если сравнивать с обычным ограничением калорий. Многие ученые считают, что похудение происходит преимущественно за счет потери количества воды в организме. Исследования в этой области продолжаются.

Кроме того, продукты при кетодиете требуют тщательного подбора, приходится отказываться от целых классов продуктов. Требуется огромное количество ограничений, что добавляет стресса в жизнь человека. Поэтому, прежде чем «сесть» на какую бы то ни было диету, надо все тщательно взвесить, чтобы не навредить организму.

На сегодня это все. До встречи в следующей статье! Делитесь статьей со своими друзьями в соцсетях, а также подписывайтесь на обновления блога. Всего вам доброго!

С вами была Татьяна Андриевская

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Поможет ли грейпфрут похудеть, если есть его на ночь

Здравствуйте, дорогие читатели! Можно ли похудеть, используя в диете грейпфрут?..

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