The ketogenic diet for a long period of time almost completely eliminates carbohydrate foods from the diet.The main source of energy for the body is its own fat stores.
In a sense, the ketogenic diet tricks your brain into believing that your body is undergoing therapeutic fasting.
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 surge of power comes from fat.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.That is why such a diet is also recommended for epilepsy.At the same time, the body is in a phase of ketosis, 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 applied for six days.Guided by certain rules, you can achieve effective results.
- During the first three days, you can drink unlimited amounts of only non-carbonated mineral or regular drinking water.
- Sweetened sodas and juices are prohibited.
- During this period, it is better to stick to bed rest.
- A gradual introduction of food is allowed on the fourth day of the diet.
- The portion size should be a quarter of the normal size.
- The ratio of fats, proteins and carbohydrates should be 4:1:1, respectively.
- Full exemption is provided for:
- fruits;
- root vegetables;
- pasta and flour;
- croup
Much useful information and feedback on the system upon which the ketogenic diet is based can be found in the writings of Lyle McDonald.
Ketogenic diet menu
The menu can be composed by a combination of different products and recipes.We will consider one of the dietary 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 oil, boiled green beans and a dollop of butter.
Based on this principle, we compile a menu for 5 days, leaving the remaining 2 days for carbohydrate consumption.And generally 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 advantages include:
- 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:
- decrease in the level of free testosterone in the blood plasma;
- inability to use for a long time (nausea appears);
- malaise in the first days of the diet;
- insufficient intake of trace elements and vitamins.
Contraindications for use
Before going on a diet, it is recommended to consult with specialists, but if you are absolutely healthy, carefully study the list of contraindications:
- diabetes mellitus;
- metabolic disorders;
- kidney and liver diseases;
- disturbances 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 adjust the diet.