It's no secret that excesses in the menu are harmful to health and figure. Therefore, diets that limit the caloric content of the diet are considered very effective and in demand. However, a slimmer figure without "losses" to muscle relief can be achieved with the help of highly nutritious foods. The ketone diet consists of eating foods rich in fat, so that your own "stocks" of this substance quickly disappear.
Nutritionists distinguish three main types of nutrition, which vary in duration. They can be cyclical or strictly limited in time. Beginners and experienced bodybuilders alike can stick to ketogenic nutrition, just choose the type that's right for you. To do this, analyze your lifestyle: how often do you play sports, what kind of job do you have, how much do you move a day.
If you've never followed a ketogenic diet, it's best to start with the standard look. The basic diet is the simplest of the three and is not difficult to follow.
Ketone Diet Basics
The "innovative" method of striving for harmony, which contradicts many dietary stereotypes, was presented to the public almost a hundred years ago. It was then considered to be curative and was prescribed to patients with epilepsy as the only effective remedy. True, with a "side" effect - weight loss.
Today, building a diet based on the principle of "destroy the similar as the similar" is gaining more and more supporters, since losing weight with meat and cheese is much tastier than with unleavened cereals and raw vegetables.
natural chemistry
Contrary to apparent "permissiveness, " the ketone diet is of the "stress" kind. This is a tangible ban on carbohydrate intake, a reduction in protein, and an increase in lipids. But such conditions are necessary to stimulate special chemical processes, as a result of which the fatty tissue itself will decrease.
With an excess of dietary fat during the diet, the liver will begin to produce ketones, which enter the bloodstream and are transported throughout the body. Cells begin to use them to replenish energy needs.
And so, ketosis "sends" all available fat stores into the oven. In fact, during a diet, the body stops using missing carbohydrates or protein as its main life-sustaining resource and learns to "get food" from other available places.
However, any diet and "game" with a change in metabolic processes should be carried out under the strict supervision of a doctor. This is important because ketones are the same "acetone" that is elevated in children with excessive stress on the body (physical, emotional, or nutritional). It also speaks of the beginning of dehydration or exhaustion, therefore it requires constant evaluation and, if necessary, a rapid correction of the condition.
nutritional difficulties
When choosing this method of losing weight, you must be prepared for the difficulties that will accompany the adaptation when switching to a ketogenic diet. Since the adult's own glucose reserves are enough for only one day, the first manifestations of a "fat" diet will appear on the second day of the diet.
Very often, there are states of mild malaise, manifested by weakness and irritability. They will not require correction and will go away on their own after "getting used" to the new diet in a day or two. However, with little tolerance, more dangerous signs can occur. They will be a signal to stop the ketone diet and seek immediate medical attention. It is not worth risking your health when such conditions appear:
- signs of poisoning: nausea, vomiting, or loss of consciousness;
- allergic reactions: rash, swelling, or difficulty breathing;
- violation of the work of the organs - pain in the abdomen or back.
This type of nutrition is completely contraindicated for people who suffer from a digestive disorder, or with metabolic disorders. That is, with diseases of the gastrointestinal tract or diabetes mellitus, the ketogenic diet poses a real threat.
The appearance of the smell of "acetone" from the mouth during the keto diet is considered a variant of the norm. It smells like apple cider or vinegar and has nothing to do with the chemical counterpart found in nail polish remover.
How to replace glucose
It is no accident that the process of increasing dietary fat was used to improve brain and nervous system function. The fact is that ketones and lipid processing products have a more powerful effect in stimulating the activity of the central nervous system than glucose, since they are better absorbed. Therefore, mental activity during the ketone diet will not be affected.
Throughout weight loss, the basis of the menu should be made up of products that contain the correct vegetable and animal fats. This will create a base for the production of ketones in the required volume. And in order for the reduction in the size of the figure to concern only the problem areas, the diet will have to be supplemented with protein. They are "left" to maintain muscle tone, without affecting the overall process of weight loss.
Unlike low-carb diets, the ketogenic diet allows the use of fiber only to normalize digestion. Therefore, the daily amount of "pure" carbohydrates should not exceed 30 - 50 g, which is equivalent to almost 200 g of vegetable products. There should be no other sources of glucose during such a diet.
sample menu for women
Most experts agree that the duration of the keto diet to combat excess weight should not exceed ten days. At this time, women can use the following products without restrictions:
- fatty meats and fish;
- seafood;
- lard in any form with and without a layer of meat;
- chicken eggs;
- soft and fatty cheeses;
- homemade sour cream, fermented baked milk and yogurt;
- Butter and vegetables, cold pressed.
Also, for the safe elimination of ketones from the body during the diet, you will need to drink plenty of plain, non-carbonated water. It will be possible to supplement the diet with vegetable components. Of course, on the condition that its nutritional value does not exceed the daily intake of carbohydrates. During the keto diet are allowed:
- avocado;
- mushrooms and other fresh mushrooms;
- leafy vegetables;
- greenery.
It will be necessary to completely exclude from the diet of the diet all "unhealthy" dishes and their components. The ban applies not only to products containing fast carbohydrates and others, but also to all provisions, including preservatives, trans fats, flavor enhancers and other ingredients harmful to health. Namely:
- sugar and all its substitutes;
- flour and pasta;
- cereals and cereals;
- starchy vegetables and tubers;
- fruits and nuts;
- sauce and juice shop;
- refined oils, margarines and spreads;
- whole milk, kefir, and low-fat dairy products.
proper diet
Only a nutritionist can accurately develop an eating plan based on the components allowed during the keto diet in a face-to-face consultation. This is due to individual tolerance of certain products as well as the results you want to achieve. The keto menu is considered traditional, in which the combination of fats and proteins looks like 70%: 30%.
The recommended products can be consumed on their own or prepare multi-component dishes based on them. It is allowed to dress salads with homemade (natural) mayonnaise or lemon juice. But it is better to avoid frying or frying.
A day on a ketone diet might look like this:
- breakfast - scrambled eggs with bacon;
- lunch - a large pork fillet with broth and herbs;
- afternoon snack - a cup of hot drink with a piece of cheese;
- dinner - seafood and lettuce salad dressed with sour cream.
Tea and coffee can be drunk during main meals or between meals. But definitely without sugar and other additives.
Weight loss results with the ketogenic diet
In general, following a high-fat diet can significantly improve the parameters of the figure. Some athletes use the ketogenic diet, formulated and approved by experts, to "dry" as it effectively burns subcutaneous fat, revealing a beautiful muscle pattern.
However, the reviews of "ordinary" people who have tried to lose weight in this way are contradictory. Some were able to lose about two kilograms per week, while others, on the contrary, recovered. Among the positive aspects, they noted the absence of hunger and the improvement in the condition of the skin. But the main complaint was a violation of the chair, and in some cases serious problems with digestion.
A diet based on stimulating the appearance of ketones is a rather difficult and risky way to deal with excess weight. It should be resorted to only under the clear and constant supervision of a doctor, since not only the effectiveness of the ketone diet itself, but also the state of health after its completion will depend on it.