The ketogenic diet, now used by many people for weight loss, was actually developed to treat people with epilepsy. Because of this, many managed to reduce the manifestations of this "terrible" disease in their children, And some completely forgot about its existence.
But due to the fact that progress is not steady, the ketogenic diet is rarely used for this purpose. But among lovers of fit, slim, and pumped-up bodies, she has become very popular.
Ultimately, it helps the body soak up, relieve excess pounds as well as maintain muscle mass, in which not all diets are successful. Also, the ketogenic diet works well with exercise, itsIncreases effectiveness further.
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, instead it takes energy from the fat reserves, thereby reducing body fat. Less, which causes weight loss.
Ketone is an alternative to carbohydrate, which is our body's energy and often stored in reserves. From a medical point of view, ketones are the breakdown products of fat. If this process is done artificially (ie completely eliminates the use of carbohydrates), Harmful substances will start accumulating in the body, which is dangerous in itself.
Therefore, it is very important to understand that if you want to lose weight with a ketogenic diet, then you have to learn to artificially remove these substances from the body. And you can do it in many ways:
- Drink plenty of fluids (toxins will be expelled out of the body and excreted naturally);
- Go to sports (during training, sweat comes out of the body, and toxins are released with sweat);
- Eat carbohydrate foods 1-2 times a week to replenish glycogen stores.
Note that the ketogenic diet does not completely exclude carbohydrates from the diet, but reduces them to 30 grams per day. This amount is not enough to keep glycogen reserves in the normal range. To do this, the systemIt is necessary to do, so to speak, on the day of recovery. You need to eat like this - 5 days only protein food, 2 days carbohydrates.
Diet menu
As you have already understood, the ketogenic diet menu consists of protein foods.
- a fish;
- Meat;
- Eggs;
- cheese;
- Filter;
- Milk;
- Kefir
Vegetables are also allowed while maintaining this diet. But keep in mind that they contain carbohydrates, so you should consume them in high amounts. You can use the following menu (you can change some, But according to indications it should be about the same).
Breakfast
Usually most of us eat fried eggs in the morning. And since eggs are in the list of permissible foods, they can be used to make omelets for breakfast. It can be eaten without adding oil. It is recommended to cook with the pair. You can eat the omelette in its pure form, or you can also add 1 tomato and chopped greens to it.
So, let's count carbohydrates. Eggs contain about 0. 7 grams, tomatoes and herbs 5 grams each. Overall, it turns out that such breakfasts contain only 11 grams of carbohydrates. Not bad.
dinner
For lunch, you can cook any meat (100g) of your choice (except for pork, as it is not a dietary product by any means). Beef and veal should be preferred. Can be boiled, steamed or baked in the oven without oil. Steamed vegetable stew (portion 100 grams) can serve as a side dish. You can add a small piece of cheese (more than 40 grams) to your lunch. No), can also include a cucumber and fresh green salad.
We calculate the amount of carbohydrates. The steamed vegetable stew contains about 7 grams, cucumber - 4 grams. Meat and cheese do not contain carbohydrates. The total is only 11 grams.
dinner
For dinner, you can eat a piece of fish (about 200 grams) instead of meat, add green lettuce leaves, a cucumber and a tomato. You can also eat a boiled egg. Such a dinner is light. And will relieve the feeling of heaviness in the stomach.
Let's calculate the amount of carbohydrates in this dinner. Fish - In this, as in meat, there is no carbohydrate, an egg is about 0. 7 grams, a tomato is 5 grams, a fresh cucumber is 4 grams. Is, and the salad is 1. 3 grams. The total is 12 grams.
And if you count the total carbs you eat, you get 34 grams. It is very small. If, while maintaining the diet, you feel sleepy or you see that you start getting tired quickly, then you need to consume carbohydrates. Will need to be increased by about 2 times (up to 60 grams).
Since this diet stimulates artificial production of ketones, which can negatively affect health conditions, it is necessary to consult a doctor beforehand. Otherwise, you accrue exacerbations or new illnesses as a "bonus". Take the risk of doing.