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Ketogenic diet

The essence of the ketogenic diet for weight loss

A ketogenic diet for a long time almost completely eliminates foods rich in carbohydrates 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 are carbohydrates, but in this case, due to the small amount of carbohydrates, the increase in strength comes from fats.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.This is why such a diet is also recommended in cases of epilepsy.At the same time, the body is in the ketosis phase and replacing carbohydrates with ketones is quite satisfying for the brain, which plays a major role in the weight loss process.

Rules of the ketogenic diet

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 amounts of only non-carbonated mineral water or regular drinking water.
  2. Carbonated drinks and sugary juices are prohibited.
  3. It is best to adhere to bed rest during this period.
    4. keto diet rules for weight loss
  4. Food can 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 fats, proteins and carbohydrates should be 4:1:1 respectively.
  7. A full waiver is provided for:
    • fruits;
    • root vegetables;
    • pasta and flour products;
    • rump

Very useful information and reviews on the system that the ketogenic diet is based on 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 look at one of the diet options for weight loss.

  1. Breakfast :boiled chicken eggs, coffee with cream and a piece of butter.
  2. Second breakfast:lean meat, salad of onions and cucumbers with vegetable oil.
  3. Lunch :tomato, two sausages, a tablespoon of mayonnaise.
  4. Afternoon snack:coffee with cream and a piece of buttered protein bread.
  5. Dinner :boiled chicken, seasoned with vegetable oil, boiled green beans and a piece of butter.

Using this principle, we create a menu for 5 days, leaving the remaining 2 days for carbohydrate consumption.And generally, you can see the results within a week.

Pros and cons of the ketogenic diet

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

pros and cons of the keto diet
  • effective result;
  • reduces the risk of cardiovascular diseases;
  • ketones provide energy to the brain well;
  • used in the treatment of certain types of cancer.

The disadvantages are:

  • decreased level of free testosterone in blood plasma;
  • inability to use for a long time (nausea occurs);
  • feeling bad in the first days of the diet;
  • insufficient intake of microelements and vitamins.

Contraindications for use

Before following a diet, it is advisable to consult specialists, but if you are completely healthy, carefully study the list of contraindications:

  • diabetes mellitus;
  • metabolic disorders;
  • kidney and liver diseases;
  • 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.