It's no secret that any excess in the menu is harmful to your health and your figure. Therefore, diets that limit the calorie 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. On the keto diet, high-fat foods are eaten, so one's "reserves" of this substance are quickly depleted.
Nutritionists distinguish three main types of nutrition, which differ in duration. They can be cyclical or strictly limited in time. Both beginners and experienced bodybuilders can stick to the keto diet, it is enough to choose the right way for you. To do this, analyze your lifestyle: how often do you exercise, what kind of work do you have, how much exercise do you do per day.
If you've never been on a keto diet before, it's best to start with the standard look. The Basic Diet is the easiest of the three and isn't difficult to follow.
Basic principles of the ketone diet
The "innovative" method of struggle for harmony, which contradicts many nutritional stereotypes, was presented to the public almost a hundred years ago. At that time it was considered 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 "like destroying like" is gaining more and more supporters, since losing weight with meat and cheese is much tastier than with unleavened grains and raw vegetables.
natural chemistry
Contrary to its apparent "permissiveness, " the ketone diet is "stress" type. It is a noticeable ban on carbohydrate intake, a reduction in protein and an increase in lipids. However, such conditions are necessary in order to stimulate special chemical processes, as a result of which one's own fatty tissue decreases.
When there is an excess of dietary fat during the diet, the liver starts producing ketones, which enter the bloodstream and are transported throughout the body. Cells start using them to fill up energy needs.
And so, ketosis sends all available fat stores "into the oven". In fact, during a diet, the body stops using the missing carbohydrate or protein as its main resource for life support and learns to get "food" from other available places.
However, all diets and "games" 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 rises in children with excessive stress on the body (physical, emotional or dietary). It also speaks of incipient dehydration or exhaustion, therefore requires constant evaluation and, if necessary, rapid correction of thecondition.
feeding difficulties
If you choose this method of losing weight, you need to be prepared for the difficulties that come with switching to a ketogenic diet. Since the adult's own glucose reserves are enough for only one day, the first manifestations of a "fatty" diet appear on the second day of the diet.
Most often, mild malaise occurs, manifested by weakness and irritability. They do not require correction and will go away on their own after "getting used to" the new diet in a day or two. However, if they are not tolerated well, more dangerous signs may appear. They are a signal to stop the ketone diet and see a doctor immediatelyIt is not worth risking your health when such conditions appear:
- Symptoms of poisoning - nausea, vomiting or loss of consciousness;
- allergic reactions - skin rash, swelling, or difficulty breathing;
- violation of organ work - pain in the abdomen or back.
This type of nutrition is completely contraindicated for people with digestive disorders or metabolic disorders. That said, if you have gastrointestinal diseases or diabetes mellitus, the ketogenic diet poses a real threat.
The appearance of the smell of "acetone" from the mouth during the ketone diet is considered a variant of the norm. It smells like apple cider or vinegar and has nothing to do with the chemical counterpart in nail polish remover.
How to replace glucose
It is no coincidence that the process of increasing fat in the diet has been used to improve nervous system and brain function. The fact is that ketones and lipid-processing products have a stronger effect on stimulating central nervous system activity than glucose, since they are better absorbed. Therefore, mental activity will not suffer during the ketone diet.
In the process of losing weight, products with the right vegetable and animal fats must form the basis of the menu. This creates a basis for the production of ketones in the required amount. And in order for the reduction of the figure to affect only problem areas, it is necessary to supplement the diet with proteins. They "leave" to maintain muscle tone without affecting the overall weight loss process.
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 corresponds to almost 200 g of plant products. During such a diet, no other sources of glucose should be present.
Sample menu for women
Most experts agree that the duration of the ketone diet for obesity should not exceed ten days. Currently, women are allowed unrestricted use of the following products:
- fatty meat and fish;
- Seafood;
- lard in any form, with or without a layer of meat;
- chicken eggs;
- soft and fatty cheeses;
- homemade sour cream, fermented baked milk and yogurt;
- Butter and vegetables, cold-pressed.
In addition, for the safe removal of ketones from the body during the diet, you need to drink plenty of pure non-carbonated water. It will be possible to supplement the diet with herbal components. However, under the condition that their nutritional value does not exceed the daily intake of carbohydrates. During the ketone diet are allowed:
- Avocado;
- Champignons and other fresh mushrooms;
- Leafy vegetables;
- Green.
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 and other carbohydrates, but also to all provisions containing preservatives, trans fats, flavor enhancers and other unhealthy ingredients. So:
- sugar and all its substitutes;
- flour and pasta;
- cereals and cereals;
- starchy vegetables and root vegetables;
- fruits and dried fruits;
- shop sauces and juices;
- refined oils, margarine and spreads;
- Whole milk, kefir and low-fat dairy products.
Right nutrition
Only a nutritionist can create an accurate nutritional plan from the ingredients allowed during the keto diet during an in-person consultation. This is due to the individual tolerance of certain products, as well as the results you want to achieve. The ketone menu is considered traditional, where the combination of fats and proteins looks like 70%: 30%.
The recommended products can be consumed pure or they can be used to prepare multi-component dishes. It is allowed to season salads with homemade (natural) mayonnaise or lemon juice. However, it is best to avoid roasting or deep-frying.
A day on a ketone diet might look like this:
- breakfast - scrambled eggs with bacon;
- lunch - a large pork steak with broth and herbs;
- Afternoon snack - a cup of hot drink with a piece of cheese;
- Dinner - seafood and lettuce salad with sour cream.
Tea and coffee can be drunk with the main meals or in between. But definitely without sugar and other additives.
Weight loss results on the ketogenic diet
In general, following a high-fat diet can significantly improve the parameters of the figure. Some athletes use the expertly formulated and approved ketogenic diet to "dry out" as it effectively burns subcutaneous fat and reveals a beautiful muscle pattern.
However, the reviews of "normal" people who tried to lose weight in this way are contradictory. Some managed to lose about two kilograms a week, while others, on the contrary, recovered. Among the positive aspects they noted the absence of hunger and an improvedSkin condition firm. But the main complaint was a violation of the stool 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 termination depends on it.