A long-term ketogenic diet almost completely eliminates 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 thinking your body is on 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 the boost in strength comes from fats due to the small amount of carbohydrates.Through this diet we provide the liver with the breakdown of fat, the formation of fatty acids and ketone bodies.Once in the brain, they have an antispasmodic effect.That is why such a diet is also recommended for epilepsy.At the same time, the body is in the ketosis phase and the replacement of carbohydrates with ketones is quite satisfactory for the brain, which plays an important role in losing weight.
Rules of the ketogenic diet
The diet is applied for six days.Guided by certain rules, you can achieve effective results.
- For the first three days, you can only drink unlimited amounts of non-carbonated mineral water or normal drinking water.
- Sugary carbonated drinks and juices are prohibited.
- During this period it is better to observe bed rest.
- From the fourth day of the diet, food intake can be started gradually.
- The portion size should be a quarter of the normal size.
- The ratio of fats, proteins and carbohydrates should be 4:1:1.
- A complete waiver is provided for:
- Fruit;
- root vegetables;
- pasta and flour products;
- croup
Very useful information and reviews about the system on which the ketogenic diet is based can be found in the writings of Lyle MacDonald.
Ketogenic diet menu
The menu can be created using combinations of different products and recipes.We will look at one of the diet 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:cooked chicken seasoned with vegetable oil, cooked green beans and a knob of butter.
Following this principle, we create 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 disease;
- Ketones provide good energy to the brain;
- used to treat certain types of cancer.
The disadvantages are:
- decrease in free testosterone levels in blood plasma;
- Inability to use it for a long time (nausea occurs);
- feeling unwell in the first days of the diet;
- insufficient intake of microelements and vitamins.
Contraindications to use
Before starting a diet, it is advisable to consult a specialist.However, if you are absolutely healthy, carefully read the list of contraindications:
- diabetes mellitus;
- metabolic disorders;
- kidney and liver diseases;
- Dysfunction 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.