The ketogenic diet for weight loss: a daily menu

Ketogenesis is one of the most ideal diets based on good science and medicine. This diet was originally developed to treat childhood epilepsy. It is a low carbohydrate, high fat and medium protein diet. This diet can lead to ketosis, during which the body's own fat is burned.

The essence of ketosis

In a diet that restricts carbohydrate intake, external resources that produce glucose are excluded. The brain is forced to issue commands to the body to compensate for its lack, and its own fat is used as a source of compensation. They are converted into fatty acids and ketone bodies. It is the ketone that replaces the missing glucose. The increase in their concentration in the blood is called ketosis. In fact, this is the process of human survival and brain salvation, and the carbohydrate and fat intake from the outside world is insufficient.

Keto diet for weight loss

Initially, the keto diet can prevent seizures and can be used as an effective weight loss system. Its use causes the liver to produce ketones and insulin levels drop sharply. Insulin is responsible for organizing fat storage in the body. A drop in insulin concentration leads to weight loss: fat is not stored, but it is consumed by the body for energy.

In addition to the main benefits of ketosis, this diet has additional features:

• Hunger reduction;
• The body contains a constant energy supply;
• Adhering to the keto diet can be very long.
• is ​​very suitable for sports that require a lot of endurance, because it can preserve glycogen.

The principle of low carbohydrate and high fat ("low carbohydrate, high fat") was first implemented by nutritionists in Sweden, which confirmed the correctness of the concept of "fat" diet.

The LCHF diet, which appeared in the early 21st century, has proven its relevance and harmlessness to the body.

BUCH works very similarly: the abbreviation stands for the alternation of protein and carbohydrate in food. Due to this alternation, the body will burn stored glycogen urgently and then burn its own fat.

In the classic anti-epileptic ketone diet, the ratio of fat to protein carbohydrate is 4: 1. The keto version of weight loss tends to have higher protein content and lower carbohydrate content.

Avoiding high carbohydrate foods is a practical step. This:

• Sweet fruits and vegetables;
• Baked products;
• Pasta;
• sugar;
• Starch and legume vegetables.

Many fatty foods are introduced into the diet: cheese, high-fat cheese and butter. Since MCFA is the first choice for a keto diet, one option is a diet that contains coconut oil. Among the products, MCT (oil, composed of medium chain elements 6-12 atoms in length) has the highest concentration (15%).

For a daily keto diet, 20-30 grams of carbohydrates is sufficient. This means net weight, ie net weight.

Calculating net carbohydrates is easy: subtract fiber from your total carbohydrate intake.

There are no obvious protein restrictions. Its intake should be within 25% of all food consumption.

There are three types of keto diets:

1. Standard. In the entire process, this option almost completely excludes carbohydrates.
2. Goal. After serious exercise or exercise, you can consume a small amount of carbohydrates to restore glycogen.
3. Loop. Assuming that carbohydrates are consumed as needed, it is directly related to the degree of body consumption.

Eating phase

It takes a week for the body to adapt to this diet. This process is divided into three stages. The first two stages usually take two days and include:

• The twelve-hour period of glycogen production from carbohydrates in the food you eat;
• The human body uses glycogen stored in liver tissue and muscle.

is ​​followed by a phase that lasts three to five days, during which the body tries to obtain the missing energy from the protein in the daily diet and the body's muscles. Both psychologically and physically, this stage is more difficult than the previous stage.

The next step is to adapt the metabolism to the extreme artificially created state, burning its own production of triglycerides and ketone bodies. With the onset of ketosis, the decomposition rate of human protein slows down.

Under these conditions, the weekly weight loss is between 0. 5 and 2. 5 kg.

The plan for the first week involves eating 50/50 protein and fat. In order to maintain muscle mass and not decompose protein in the body, at least 4 grams of protein should be consumed for every kilogram of body weight.

Use this ratio for the second week:

• Fat -65-75%;
• Protein -25% to 30%;
• Carbohydrates -5%.

Benefits of a keto diet

Although weight loss is comparable, the keto diet has many advantages over a low-calorie diet.

• Reduce insulin levels more significantly.
• Lowering the level of sugar in the body is one of the ways to prevent diabetes and its treatment.
• Improve brain function by helping to prevent blood sugar from rising and increasing the amount of beneficial fatty acids in this area.
• Weight loss during the keto diet leads to stable blood pressure.
• The skin condition has improved, which is especially important for women.
• There is a classic version of a diet that can effectively combat the development of epilepsy.
• is ​​very suitable for endurance exercise because it can preserve insulin storage.

Contraindications and side effects

For most healthy people, it is safe to follow a ketogenic diet. At the same time, in the presence of multiple diseases, it is necessary to conduct preliminary consultation with a nutritionist.

Keto restrictions may be caused by the following reasons:

• Take antidiabetic drugs;
• Hypertension;
• Need breastfeeding;
• The presence of liver disease, kidney disease or pathology of the cardiovascular system.

Uncommon side effects of the keto diet include:

• Muscle cramps;
• Constipation;
• People who use ketones for the first time have decreased physical strength;
• Hair loss;
• Lack of breast milk or deterioration of quality during breastfeeding;
• The symptoms of gallstone disease worsen;
• Indigestion;
• The appearance of itchy skin;
• Reduces the alertness of the brain and the ability to concentrate for a long time;
• Eating imbalance.

Keto Diet Menu

In order to quickly enter the state of ketosis, carbohydrate intake should be limited to 15 grams per day. The diet consists of obtaining these nutrients mainly from nuts, vegetables and dairy products.

So,what you can eat on a keto diet, food list:

• Various forms of meat, fish and eggs-are the main suppliers of protein and polyunsaturated fatty acids;
• Seafood-because it is saturated with trace elements;
• Green leafy vegetables rich in fiber;
• Ground vegetables;
• Dairy products-contain a lot of calcium, vitamins and minerals;
• Berries with low glycemic index-blackberries, raspberries;
• Low carbohydrate sweetener;
• Coconut oil and other saturated fats;
• Sour apple, cherry, pomegranate.

How to replace bread

The question is what to eat instead of bread? This can be a toasted thin omelet made from eggs. You can also buy flour from almonds and coconuts and make bread from them. Fried cheese or pure cheese can also make vegetables, fish or meat the basis of sandwiches.

Food distribution throughout the day

• Breakfast. The approximate calorie content is in the range of 550-600 kcal. Cheese, vegetables, scrambled eggs or protein shakes. During breakfast, you should consume no more than 15 grams of carbohydrates.
• The carbohydrate content of lunch is the same, 15 grams, but the calorie content is lower: 350-400 kcal. Lunch includes meat or meatball soup without pasta. Another option is rice and chicken breast.
• Meat or fish can be paired with green vegetables for dinner. Calories-300 kcal.
• A total of snacks cannot bring more than 5 grams of carbohydrates to the human body. Including cheese, fish, nuts, cheese.

Rules for entering ketosis

The following steps can help you enter ketosis optimally:

• Refusing to eat frequently for short periods of time, leading to a surge in insulin;
• Dosage for physical exercise;
• Prioritize fat as the main energy source in the ketogenic diet in the menu;
• Reduce protein intake to 1. 5 grams per kilogram of body weight;
• Consume no more than 20 grams of net carbohydrates per day;
• Ingest large amounts of fluids-up to four liters per day. In addition to water, you can also drink green tea and sugar-free coffee;
• One week's energy consumption supervisor plan.

The signs of ketosis are:

• Natural loss of appetite;
• Explode energy and improve mood;
• The appearance of the smell of acetone from the mouth and body;
• Detect the presence of ketones in urine.

Doctor's Doctor Award for Keto Diet

In chronic adrenal insufficiency, chronic liver and kidney failure (a disease lacking enzymes that break down fat and protein), the keto diet is absolutely contraindicated. For people with similar diseases, such protein and fat loads can be unbearable.

In a keto diet, liver, pancreas, and gallbladder diseases may also worsen or appear first.

The keto diet is also not suitable for people with high cholesterol levels, because it causes an increase in the formation of atherosclerotic plaques, which in turn worsens the condition of the blood vessels. Similarly, this weight loss method is not suitable for certain endocrine diseases (such as hypothyroidism).

However, healthy people also need to be extra careful when eating this food. Due to the shift from diet to protein and fat, the microbial status of the intestinal tract may change. Too much protein and insufficient vegetables and fruits can lead to the growth of unwanted flora in the intestines, leading to bloating, constipation and indigestion. Similarly, due to the restriction of vegetable and fruit diet, people naturally worry about vitamin deficiency and the lack of certain trace elements, which will lead to a decline in immunity.

There is only one conclusion: before deciding on a keto diet, you need to consider forgotten data and consult a competent expert on whether it is safe for you. Moreover, if the decision to stick to the diet is made, then the patient’s condition still needs to be currently monitored in order to prescribe vitamins, trace elements and probiotics when necessary.

Summary:

• The low carbohydrate treatment plan is worth noting because it is scientifically proven and empirically proven to be effective.
• Compared with a low-calorie protein diet, the results of this system are more humane in terms of the body's physical and mental resources.
• During the diet, it is not difficult to calculate the table layout and buy the necessary quality products every day.
• This kind of nutrition does not actually limit the usual lifestyle.
• Suitable for men who are engaged in hard physical labor and are accustomed to eating more meat, but also suitable for women who solve their cosmetic problems.
• Other results of the diet are to prevent stress surges, normalize cholesterol levels and improve brain function.