The ketogenic diet, which many now use to lose weight, was actually developed to treat people with epilepsy. Because of this, many have managed to reduce the manifestations of this "terrible" disease in their children, and some have completely forgotten its existence.
But because of the lack of progress, the ketogenic diet is very rarely used for this purpose. But among lovers of walking, slender and pumped body, it has become very popular.
After all, it helps to dehydrate the body, get rid of extra pounds and at the same time maintain muscle mass, which not all diets can do. In addition, the ketogenic diet works well with exercise, which further increases its effectiveness.
Basic principles of diet
The ketogenic diet for weight loss is based on three basic concepts - protein, ketone and ketosis. Protein - Their high presence in food prevents the body from drying out muscles, but instead takes energy from fat stores, thereby reducing body fat, which leads to weight loss.
Ketones are substitutes for carbohydrates that are our body energy and are often stored in reserve. From a medical point of view, ketones are products of fat breakdown. If this process is caused artificially (this is the complete elimination of the use of carbohydrates), then the body will begin to accumulate harmful substances, which in itself is dangerous.
Therefore, it is very important to understand that if you want to lose weight with a ketogenic diet, you must learn to remove these substances from the body artificially. You can do this in several ways:
- Drink plenty of fluids (toxins are simply expelled from the body and excreted naturally);
- Go for sports (the body sweats during exercise and toxins are released along with sweat);
- 1-2 times a week to replenish glycogen stores, i. e. take carbohydrate foods.
Keep in mind that a ketogenic diet does not completely eliminate carbohydrates from the diet, but reduces them to 30 grams per day. This amount is not enough to maintain a normal range of glycogen stores. For this it is necessary, so to speak, to arrange recovery days. You should eat as follows - 5 days only protein foods, 2 days carbohydrates.
Diet menu
The menu of the ketogenic diet consists, as you have already guessed, of protein foods. this:
- Fish;
- Meat;
- Egg;
- Cheese;
- Curd;
- Milk;
- Kefir
Vegetables are also allowed while maintaining this diet. But we must remember that they contain carbohydrates, so you should consume too much. You can use the following menu (you can change things, but the instructions should be about the same).
Breakfast
Typically, most of us eat scrambled eggs in the morning. And since eggs are on the list of allowed foods, they can be used to make omelettes for breakfast. It is recommended to prepare it from a pair of 2 eggs, without adding oil. You can serve the omelette fresh, or add 1 tomato and chopped herbs.
Let's count the carbs. Eggs contain about 0. 7 grams, tomatoes and herbs each 5 grams. In total, it turned out that such a breakfast contains only 11 grams of carbohydrates. Ც There is no smoke.
Dinner
At lunch you can choose any meat you want (100 grams) (except pork, as it is by no means a dietary product). Beef and veal are preferred. Meat can be cooked, stewed or cooked in the oven, without oil. A pot of stewed vegetables (part 100 grams) can be served as a garnish. You can also add a small piece of cheese (not more than 40 grams), one cucumber and a fresh green salad to lunch.
We count the amount of carbohydrates. Steamed vegetable skewer contains about 7 grams, cucumber - 4 grams. Carbohydrates are not found in meat and cheese. In total it is only 11 grams.
Dinner
For dinner, instead of meat, you can eat a piece of fish (about 200 grams), add a couple of green lettuce leaves, cucumbers and tomatoes. You can also serve one boiled egg. Such a dinner is light and will relieve the feeling of heaviness in the stomach.
Let’s calculate the amount of carbohydrates for this dinner. Fish - as well as meat, it does not contain carbohydrates, eggs are about 0. 7 grams, tomatoes 5 grams, fresh cucumbers 4 grams, lettuce 1, 3 grams. A total of 12 grams.
And if you count the total carbohydrates, you get 34 grams. It's too small. If you fall asleep while dieting or notice that you get tired quickly, then you will need to increase the amount of carbohydrates by about 2 times (up to 60 grams).
Since this diet causes artificial production of ketones, which can adversely affect health, it is necessary to consult a doctor in advance. Otherwise, you risk aggravation or gaining new diseases as a "bonus".