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Ketogenic diet

The essence of the ketogenic diet for weight loss

A long-term ketogenic diet almost completely excludes carbohydrate-containing foods from the diet.The body's main source of energy is its own fat reserves.

In a way, the ketogenic diet tricks your brain into believing that your body is going through a therapeutic fast.

What is the essence of the ketogenic diet?

In a normal diet, the energy source is carbohydrates, but in this case, due to the small amount of carbohydrates, fats provide the energy boost.By following this diet, we ensure that the liver breaks down fat, and 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 in case of epilepsy.At the same time, the body is in the phase of ketosis, and replacing carbohydrates with ketones is quite satisfying 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.By following certain rules, you can achieve effective results.

  1. During the first three days, you may only drink non-carbonated mineral water or normal drinking water in unlimited quantities.
  2. Sugary carbonated drinks and fruit juices are prohibited.
  3. During this period, it is better to observe bed rest.
    4. keto diet rules for weight loss
  4. A gradual introduction of the diet is allowed on the fourth day of the diet.
  5. The portion size should be a quarter of the normal size.
  6. The ratio of fats, proteins and carbohydrates should be 4:1:1.
  7. Full exemption granted:
    • fruit;
    • root vegetables;
    • pasta and flour products;
    • croup

Lyle MacDonald's writings provide very useful information and overviews of the system behind the ketogenic diet.

Ketogenic diet menu

The menu can be created by combining various products and recipes.Let's look at one of the diet options for weight loss.

  1. Morning:boiled chicken egg, 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 tablespoon 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.

With this principle, we prepare a menu for 5 days, leaving the remaining 2 days for carbohydrate consumption.And we can usually notice the result 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 good energy for the brain;
  • used to treat certain types of cancer.

The disadvantages are:

  • a decrease in the level of free testosterone in the blood plasma;
  • cannot be used for a long time (nausea occurs);
  • feeling unwell 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 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 consider the age, weight and nutritional needs of each organism.If necessary, you can change the diet.