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Ketogenic diet

The essence of the ketogenic diet for weight loss

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

In essence, the ketogenic diet tricks your brain into believing that your body is undergoing a therapeutic fast.

What is the essence of the ketogenic diet?

The source of energy in a normal diet is carbohydrates, but in this case, due to the small amount of carbohydrates, the energy surge comes from fat.By following this diet, we provide the liver with the breakdown of fats, the formation of fatty acids and ketone bodies.Once in the brain, they have an anticonvulsant effect.That is why such a diet is also recommended for epilepsy.At the same time, the body is in a phase of ketosis, and the replacement of carbohydrates with ketones is quite satisfying for the brain, which plays a major role in the process of losing weight.

Ketogenic diet rules

The diet is used for six days.Guided by certain rules, you can achieve effective results.

  1. For the first three days, you are allowed to drink unlimited quantities of only non-carbonated minerals or plain drinking water.
  2. Sweet carbonated drinks and juices are prohibited.
  3. It is better to adhere to bed rest during this period.
    4. keto diet rules for weight loss
  4. Food is allowed to be introduced gradually on the fourth day of the diet.
  5. The serving size should be a quarter of the normal size.
  6. The ratio of fat, protein and carbohydrates should be 4:1:1.
  7. A complete exemption is provided for:
    • fruit;
    • root vegetables;
    • pasta and flour products;
    • croup

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

Ketogenic diet menu

This menu can be made using a combination of various products and recipes.We will look at one of the diet options for weight loss.

  1. Breakfast:Poached eggs, coffee with cream and a piece of butter.
  2. Second Breakfast:Lean Meat, Onion and Cucumber Salad with Vegetable Oil.
  3. Lunch:Tomatoes, two sausages, a spoonful of mayonnaise.
  4. Afternoon snacks:Coffee with cream and a piece of protein bread with butter.
  5. Dinner:Boiled chicken, seasoned with vegetable oil, boiled green beans and a piece of butter.

Using this principle, we make a menu for 5 days, leaving the remaining 2 days for the consumption of carbohydrates.And in general, we can see the results within a week.

Advantages and disadvantages of the ketogenic diet

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

pros and cons of the keto diet
  • effective results;
  • reduce the risk of cardiovascular disease;
  • Ketones provide energy to the brain well;
  • used in the treatment of certain types of cancer.

The disadvantages are:

  • a decrease in the level of free testosterone in the blood plasma;
  • inability to use for a long time (nausea occurs);
  • Feeling unwell on the first days of the diet;
  • Inadequate micro and vitamin intake.

Contraindications for use

Before going on a diet, it is advisable to consult a specialist, but if you are really healthy, carefully study the list of contraindications:

  • Diabetes mellitus;
  • metabolic disorders;
  • kidney and liver disease;
  • disorders in the functioning of the cardiovascular system;
  • lipid and cerebrovascular diseases.

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