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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 completely eliminates foods containing carbohydrates from the diet.The main source of energy for the body is its own fat reserves.

In a sense, 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 burst of energy comes from fat.By following this diet, we ensure that the liver breaks down fats, creates fatty acids and ketone bodies.When they enter 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 phase of ketosis, and the replacement of carbohydrates with ketones is quite satisfactory for the brain, which plays a major role in the weight loss process.

The 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 can drink unlimited amounts of only non-carbonated mineral or plain drinking water.
  2. Sweetened carbonated drinks and juices are prohibited.
  3. During this period, it is better to stick to bed rest.
    4. Keto diet rules for weight loss
  4. A gradual introduction of food is allowed 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 full waiver is provided for:
    • fruit;
    • root vegetables;
    • pasta and flour products;
    • croup

You can find very useful information and reviews about the system on which the ketogenic diet is based in the writings of Lyle MacDonald.

Ketogenic diet menu

The menu can be created by combining different 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:salad of lean meat, onion and cucumber with vegetable oil.
  3. lunch:tomatoes, two sausages, a spoonful of mayonnaise.
  4. afternoon snack: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 create a menu for 5 days, leaving the remaining 2 days for carbohydrate consumption.And in general, we can notice the result within a week.

Advantages and disadvantages of the ketogenic diet

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

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

Disadvantages are:

  • decrease in the level of free testosterone in the blood plasma;
  • impossibility of prolonged use (nausea appears);
  • poor condition 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 experts, but if you are absolutely healthy, carefully study 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 take into account the age, weight and nutritional needs of each organism.If necessary, you can adjust the diet.