A ketogenic diet over a long period of time almost completely eliminates carbohydrate foods from the diet.The body's main source of energy is its own fat reserves.
In a sense, the ketogenic diet tricks your brain into thinking 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 increase in strength comes from fats.Following this diet we facilitate the liver's breakdown of fats, the formation of fatty acids and ketone bodies.Once in the brain, they have an anticonvulsant effect.That is why this diet is also recommended for epilepsy.At the same time, the body is in the ketosis phase and the replacement of carbohydrates with ketones is quite satisfactory for the brain, which plays an important role in the weight loss process.
Ketogenic diet rules.
The diet is used for six days.Guided by certain rules, you can achieve effective results.
- For the first three days, you are allowed to drink unlimited amounts of still mineral water or normal drinking water.
- Sugary carbonated drinks and juices are prohibited.
- It is better to respect bed rest during this period.
- The gradual introduction of food is allowed on the fourth day of the diet.
- The serving size should be a quarter of the normal size.
- The ratio of fats, proteins and carbohydrates should be 4: 1: 1, respectively.
- A full exemption is provided for:
- fruit;
- tubers;
- pasta and flour products;
- rump
Very useful information and reviews about the system on which the ketogenic diet is based can be found in the writings of Lyle MacDonald.
Ketogenic diet menu
The menu can be created using combinations of various products and recipes.We will consider one of the diet options for weight loss.
- Breakfast:boiled chicken eggs, coffee with cream and a piece of butter.
- Second breakfast:Lean meat, onion and cucumber salad with vegetable oil.
- Lunch:tomato, two sausages, a tablespoon of mayonnaise.
- Afternoon snack:coffee with cream and a piece of protein bread with butter.
- Dinner:boiled chicken, seasoned with vegetable oil, boiled green beans and a piece of butter.
Following this principle, we create a menu for 5 days, leaving the remaining 2 days for carbohydrate consumption.And in general, we can notice the result in a week.
Advantages and disadvantages of the ketogenic diet
Every diet has its pros and cons and the ketogenic diet is no exception.Its advantages include:
- effective result;
- reduces the risk of cardiovascular diseases;
- ketones provide the brain with energy well;
- used in the treatment of certain types of cancer.
The disadvantages are:
- decrease in the level of free testosterone in blood plasma;
- impossibility of use for a long time (nausea occurs);
- discomfort in the first days of the diet;
- insufficient intake of microelements and vitamins.
Contraindications for use
Before going on a diet it is advisable to consult with specialists, but if you are absolutely healthy, carefully study the list of contraindications:
- diabetes mellitus;
- metabolic disorders;
- kidney and liver diseases;
- alterations 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.