Ketogenic diet

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Ketogenic diet, which many now use for weight loss, in fact, has been developed to treat patients with epilepsy. Due to it, many managed to reduce the manifestations of this "terrible" disease in their children, and some even completely forget about its existence.

But due to the fact that progress does not stand still, a ketogenic diet for these purposes is used very rarely. But among lovers of a tight, slender and well-proportioned body, it has become very popular.

After all, it helps to dry the body, get rid of extra pounds and at the same time maintain muscle mass, which is not possible for all diets. In addition, the ketogenic diet perfectly combines with physical activity, which further increases its effectiveness.

Basic principles of diet

Ketogenic diet for weight loss is based on three basic concepts – proteins, ketone and ketosis.

Proteins – their large presence in food does not allow the body to dry muscles, instead it takes energy from fat stores, thereby reducing the fatty layer, which leads to weight loss.

Ketone – is a substitute for carbohydrates, which are the energy of our body and are often shelved by them. From a medical point of view, ketones are products of the decomposition of fats. If you call this process artificially (that is, completely eliminating the use of carbohydrates), then the body will begin to accumulate harmful substances, which in itself is dangerous.

Ketogenic diet

Therefore it is extremely important to understand that if you want to lose weight with a ketogenic diet, you must learn to artificially remove these substances from the body. And you can do this in several ways:

  • drink plenty of fluids (toxins will simply be washed out of the body and excreted naturally);
  • to go in for sports (during training the body sweats, and together with then toxins are allocated);
  • 1-2 once a week to replenish glycogen reserves, that is, eat carbohydrate food.

Note that the ketogenic diet does not completely exclude carbohydrates from the diet, but reduces them to 30 grams per day. This amount is not enough to ensure that glycogen stocks are always in the norm. For this, it is necessary to organize, so to speak, restorative days. Eat should be as follows – 5 days only protein food, 2 a day carbohydrate.

The diet menu

The menu of the ketogenic diet consists, as you already understood, of protein foods. It:

Vegetables are also allowed while maintaining this diet. But it is worth considering that they contain carbohydrates, so it is worth using them in too much. You can use the following menu (you can change something, but according to the indications it should be about the same).

Breakfast

As a rule, most of us use eggs in the morning. And since the eggs are on the list of allowed products, one can cook an omelet for breakfast. It is recommended to cook it for a couple of 2 eggs, without adding oil. You can eat an omelette in its pure form, or you can add 1 tomato and chopped herbs.

So, let's make a calculation of carbohydrates. The eggs contain about 0,7 grams, in tomato and greens for 5 grams. It turns out that this breakfast contains only 11 grams of carbohydrates. Not bad.

Ketogenic diet

For lunch, you can cook any meat (100 grams) of your choice (except pork, because it is not a dietary product). Preference should be given to beef and veal. Meat can be boiled, steamed or baked in an oven without oil. In the role of a side dish, stewed vegetable stew can serve (portion 100 grams). You can also add a small slice of cheese to dinner (no more than 40 grams), one cucumber and fresh green lettuce leaves.

Consider the amount of carbohydrates. Stew of stewed vegetables contains about 7 grams, cucumber – 4 grams. In meat and cheese, carbohydrates are absent. Total is only 11 gram.

For dinner, you can eat a piece of fish instead of meat (about 200 grams), add a couple of leaves of green lettuce, cucumber and tomato to it. You can also eat one boiled egg. Such a dinner is easy and will save you from a feeling of heaviness in the stomach.

Let's calculate the amount of carbohydrates in such a dinner. Fish – in it, as well as in meat, there are no carbohydrates, an egg about 0,7 gram, a tomato – 5 grams, fresh cucumber – 4 gram, and lettuce leaves 1,3 gram. Total obtained 12 grams.

And if you calculate the total amount of carbohydrates eaten, 34 grams is obtained. This is very small. If you feel drowsy during a diet or notice that you started to get tired quickly, then you will need to increase the amount of carbohydrates consumed by about 2 times (up to 60 grams).

Since this diet provokes artificial ketone production, which can adversely affect the health status, it is necessary to consult a physician in advance. Otherwise, you run the risk of earning a "bonus" of an exacerbation or a new illness.

Video about keto diet

Reviews about ketogenic diet

Proteins – their large presence in food does not allow the body to dry muscles, instead it takes energy from fat stores, thereby reducing the fatty layer, which leads to weight loss.

What kind of nonsense I read?

if you eat a large number of proteins, then the body will produce GLUCOSE from them, and it will not be possible to enter ketosis

in the keto diet, the main thing is the minimum of carbohydrates and maxima ZHIROV.I pork in that number. 1 proteins, maximum 2 gr per kg of body.

Irina, you are absolutely right. The principle of ketone diet: the highest amount of fat, the average number of proteins and a small number of carbohydrates. Otherwise, carbohydrates are burned, and fat is put off, or proteins are burned (with conversion to carbohydrates), and fat is delayed. To burn fat, you need to eat fat (within the calorie norms).

The basis of ketone adaptation is 65-75% fat, not protein.

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