Nowadays, the ketogenic diet that many people use to lose weight was actually developed to treat patients with epilepsy. Therefore, many people have managed to reduce the manifestation of this "terrible" disease in their children, and even some people have completely forgotten its existence.
But since progress does not stand still, the ketogenic diet is rarely used for this purpose. However, she has become very popular among lovers who are slender, slender and noble.
After all, it helps to dry the body and get rid of excess weight while maintaining muscle mass. Not all diets are successful. In addition, the ketogenic diet works well during exercise, further enhancing its effectiveness.
Basic principles of diet
The ketogenic diet for weight loss is based on three basic concepts-protein, ketosis, and ketosis. Proteins-their large presence in food prevents the body's muscles from drying out, but absorbs energy from fat storage, thereby reducing body fat, which leads to weight loss.
Ketones are substitutes for carbohydrates. Carbohydrates are the body's energy and are often stored. From a medical point of view, ketones are breakdown products of fats. If this process is man-made (that is, the use of carbohydrates is completely eliminated), then harmful substances will begin to accumulate in the body, which is inherently dangerous.
Therefore, it is very important to understand that if you want to lose weight through a ketogenic diet, you must learn to artificially remove these substances from the body. You can do this in several ways:
- Drink a lot of fluids (toxins are simply excreted from the body and naturally excreted);
- Participate in sports (during training, the body sweats and releases with sweat toxins);
- Supplement glycogen reserves 1-2 times a week, that is, eat more carbohydrate foods.
Please 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 storage in the normal range. For this reason, it is necessary to arrange a recovery day. You need to eat the following foods-only 5 days for protein food and 2 days for carbohydrates.
Diet menu
As you know, the ketogenic diet menu contains protein foods. it:
- a fish;
- meat;
- egg;
- cheese;
- cottage cheese;
- milk;
- Kefir.
While maintaining this diet, vegetables are also allowed. But it should be remembered that they contain carbohydrates, so you should consume too much carbohydrates. You can use the following menu (you can change something, but according to the instructions, it should be roughly the same).
breakfast
Usually, most of us eat scrambled eggs in the morning. And because eggs are on the list of allowed foods, they can be used as breakfast omelets. It is recommended to cook it with two 2 eggs without adding oil. You can eat a pure omelet or add 1 tomato and chopped vegetables.
So let's calculate the carbohydrates. Eggs contain about 0. 7 grams, tomatoes and herbs contain 5 grams each. It turns out that such a breakfast contains only 11 grams of carbohydrates in total. Not bad.
dinner
For lunch, you can choose any meat (100 grams) (except pork, because it is by no means a diet product). Beef and veal should be the first choice. The meat can be boiled without oil, steamed or baked in the oven. The stewed vegetable stew (parts of 100 grams) can be used as a side dish. You can also add a small piece of cheese (not more than 40 grams), a cucumber and fresh lettuce at lunch.
We calculate the amount of carbohydrates. The steamed vegetable stew contains about 7 grams of cucumber-4 grams. There are no carbohydrates in meat and cheese. There are only 11 grams in total.
dinner
For dinner, you can eat a piece of fish (about 200 grams) instead of meat, and add a few green salad leaves, a cucumber and a tomato on it. You can also eat a boiled egg. This kind of dinner is very relaxing and can relieve your stomach upset.
Let us calculate the amount of carbohydrates in this dinner. Fish-there is no meat, no carbohydrates, about 0. 7 grams of eggs, 5 grams of tomatoes, 4 grams of fresh cucumbers, 1. 3 grams of lettuce. The total is 12 grams.
If you calculate the total carbohydrates eaten, you will get 34 grams. This is very small. If you feel sleepy while maintaining your eating habits or notice that you start to feel tired quickly, you will need to increase your carbohydrate consumption by approximately 2 times (up to 60 grams).
Since this diet stimulates artificial ketone production and may have a negative impact on health, it is necessary to consult a doctor in advance. Otherwise, you may take the risk of getting worse or developing new diseases as a "reward".