Just a few years, everyone was crazy about carbon-free diets. Then, carbohydrate-free diets were confounded. It seems that the pendulum finally stopped swaying: nutritionists agreed that the optimal diet for a smooth and safe weight loss is the ketogenic diet.
Ketogenic diet for weight loss
Let’s start with the main thing: ketogenic diet – a diet high in fat. The second point: the ketogenic diet is officially recognized as a healthier organism. 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 its effects on the digestive tract, and what principles of nutrition lie at its core.
For normal functioning, our body needs glucose. He cannot produce it independently, but receives it from carbohydrates supplied with food. A small reserve of glucose is formed by the body in the liver and muscles, but enough for a maximum of one day.
What happens if you stop eating carbohydrates and deprive the body of glucose intake?
How to replace glucose
If the body gets enough protein, it will break it down and extract glucose from there. If there is not enough protein either (wait for fear, below we will explain in more detail), 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 failures in insulin production, which is often referred to by nutritionists as a side effect of many diets.
Where do these magical ketones come from?
But this is the most interesting. With a lack of glucose, our own liver begins to produce ketones … by processing fat deposits. Ours, of course.
A ketogenic diet involves eating foods with a very high content of fats (animal fats and some vegetable oils), animal proteins with a very low carbohydrate content.
You will never feel hungry
The general principle is 4 parts of fat to one part of proteins and carbohydrates.
Once again we recall: accurate recommendations, balance of BJU and specific food products will be assigned to you by a nutritionist or nutritionist, relying on the ratio of muscle and fat mass in your body, your lifestyle, usual calorie intake and consumption, calorie, age, hormones, body features and other factors.
What exactly have to be excluded from the menu ketogenic diet for a week – cereals, any fruit, plain bread, carrots, beets, potatoes and pasta. The ketogenic diet allows you to eat no more than 200 grams of green vegetables per day.
What exactly you can eat without any restrictions: lard, bacon, bacon, loin, bacon, meat, poultry, seafood, fish, eggs, cheese, avocado, butter and unrefined vegetable oils.
What else is important to know
The first day will have to starve and drink only water, so that the body has completely consumed glucose reserves.
Then, for 2–3 days, eat exclusively proteins and fats: boiled eggs, cottage cheese with sour cream, fatty fish, avocados and nuts will be used. Often at the beginning, newcomers 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 can restore carbohydrate metabolism and recover itself. The cycle can be repeated 2−3 times to achieve the desired body weight, in the first week the majority loses from 5 to 8 kg.
Interestingly, the ketogenic diet for life (!) Is prescribed for people suffering from epilepsy, a predisposition to Alzheimer’s disease and is considered the prevention of a number of oncological diseases. In addition, the ketogenic diet is often suitable for drying.
So if this idea is to your liking, contact your nutritionist for an individual consultation and declare a fight overweight!