The ketogenic diet

the essence of the ketogenic diet for weight loss

The ketogenic diet almost completely eliminates carbohydrate foods from the diet for a long period of time. The main source of energy for the body is its own fat stores.

In a way, the ketogenic diet makes your brain believe in therapeutic fasting.

What is the essence of the ketogenic diet

The energy source in a normal diet are carbohydrates. In this case, the energy boost comes at the expense of fats due to the small amount of carbohydrates. With this diet we supply the liver with the breakdown of fat, the formation of fatty acids and ketone bodies. Once in the brain, they have an antispasmodic effect. That is why such a diet is also recommended in epilepsy. At the same time, the body is in the phase of ketosis, and the ongoing replacement of carbohydrates with ketones fits the brain, which plays an important role in losing weight.

Rules for the ketogenic diet

The diet has been on for six days. By following certain rules, you can get an effective result.

  1. During the first three days, only non-carbonated minerals or normal drinking water may be drunk in unlimited quantities.
  2. Sugary carbonated drinks and juices are prohibited.
  3. It is better to stay in bed during this time.
  4. Keto Diet Rules For Weight Loss
  5. foods can be introduced gradually on the fourth day of the diet.
  6. The portion size should be a quarter of the usual size.
  7. The ratio of fats, proteins and carbohydrates should be 4: 1: 1.
  8. Complete waiver intended for:
    • fruits;
    • root crops;
    • pasta and flour products;
    • croup.

Very useful information and feedback on the system on which the ketogenic diet is based can be found in the writings of Lyle MacDonald.

Ketogenic diet menu

Menus can be put together from combinations of different foods and recipes. We are going to consider one of the options for weight loss diet.

  1. Breakfast:boiled chicken eggs, coffee with cream and a piece of butter.
  2. Second breakfast:lean meat, onion and cucumber salad with vegetable oil.
  3. Lunch:a tomato, two sausages, a tablespoon of mayonnaise.
  4. Snack:Coffee with cream and a slice of protein bread with butter.
  5. Dinner:cooked chicken, seasoned with vegetable oil, cooked green beans and a piece of butter.

According to this principle, we put together the menu for 5 days, the remaining 2 days for the consumption of carbohydrates. And generally we can see the result during the week.

Advantages and disadvantages of a ketogenic diet

Every diet has its pros and cons, and ketogenic is no exception. Its advantages include:

the pros and cons of the keto diet
  • effective result;
  • reduces the risk of cardiovascular diseases;
  • Ketones provide good energy for the brain;
  • is ​​used to treat certain types of cancerous tumors.

Disadvantages are:

  • Decrease in the level of free testosterone in the blood plasma;
  • Impossibility of long-term use (nausea occurs);
  • feel unwell in the first few days of the diet;
  • insufficient intake of trace elements and vitamins.

Contraindications to use

Before starting any diet, you should consult a specialist. However, if you are absolutely healthy, carefully read the list of contraindications:

  • Diabetes mellitus;
  • metabolic disorders;
  • kidney and liver diseases;
  • disorders in the work of the cardiovascular system;
  • Lipid and cerebrovascular diseases.

It is very important to consider the age, weight and nutritional needs of each organism. If necessary, you can adjust the diet.

31.10.2020