Ketogenic diet: a reasonable approach to losing weight
Just a few years, everyone went crazy on carbohydrate-free diets. Then carbohydrate-free diets were put to shame. It seems that the pendulum has finally stopped swinging: nutritionists agreed that the optimal diet for a smooth and safe weight loss is a ketogenic diet.
The ketogenic diet for weight loss
Let’s start with the main thing: a ketogenic diet is a diet with high-fat content. The second point: a ketogenic diet is officially recognized as a healthy body. Finally, the third: the menu with a ketogenic diet can be calculated only individually, and only by a doctor. Only and exclusively. We will only tell you how this diet works, what is its effect on the digestive tract, and what principles of nutrition underlie it.
For normal functioning, our body needs glucose. He cannot produce it independently but gets it from carbohydrates received from food. The body forms a small reserve of glucose in the liver and muscles, but its maximum for a day is enough.
What happens if you stop consuming carbohydrates and deprive the body of the influx of glucose?
How to replace glucose
If the body receives enough protein, it will break it down and extract glucose from there. If protein is not enough (wait to be scared, we will explain in more detail below), the body finds a replacement for glucose: ketones. These are substances that better supply the body with energy, stimulate the brain, do not affect the state of muscle mass, and completely exclude malfunctions in the production of insulin, which is often mentioned by nutritionists as a side effect of many diets.
Where do these magic ketones come from?
But this is the most interesting. Our own liver, with a lack of glucose, starts producing ketones … processing fat deposits. Ours, of course.
A ketogenic diet involves eating foods with a very high content of fats (animal fats and certain vegetable oils), animal proteins with a very low content of carbohydrates.
You’ll never feel hungry
The general principle is 4 parts of fats to one part of proteins and carbohydrates.
Let’s remind you once again: exact recommendations, the balance of BJU and specific foods will be prescribed by a nutritionist or nutritionist based on the ratio of muscle and fat mass in your body, your lifestyle, habitual consumption, and calorie consumption, age, hormonal background, physique, and other factors.
What exactly will have to be excluded from the ketogenic diet menu for a week – cereals, any fruits, ordinary bread, carrots, beets, potatoes, and pasta. A ketogenic diet allows you to eat no more than 200 grams of green vegetables per day.
What exactly can you eat without restrictions: lard, bacon, brisket, loin, bacon, meat, poultry, seafood, fish, eggs, cheeses, avocados, butter, and unrefined vegetable oils.
What else is important to know
The first day you will have to starve and drink only water so that the body completely uses up glucose reserves.
Then, for 2-3 days, eat exclusively proteins and fats: boiled eggs, cottage cheese with fat sour cream, fatty fish, avocados, and nuts will be used. Often, in the beginning, beginners lean on scrambled eggs or scrambled eggs with bacon: a great option!
For the remaining 3 days, allowed vegetables, poultry, fatty meats, and cheeses will be added.
After a week, it is recommended to interrupt the ketogenic diet so that the body restores carbohydrate metabolism and recovers itself. The cycle can be repeated 2-3 times until the desired body weight is reached; in the first week, most lose from 5 to 8 kg.
Interestingly, a ketogenic diet for life (!) Is prescribed for patients with epilepsy, a predisposition to Alzheimer’s disease, and is considered the prevention of a number of oncological diseases. In addition, a ketogenic diet is often suitable for drying.
So if you like this idea, turn to a nutritionist for individual consultation and declare an overweight fight!