It is no secret that any excesses on the menu are harmful to health and figure. Therefore, diets that limit the calorie content of the diet are considered to be very effective and in demand. However, you can make a slimmer figure without "losses" for muscle relief with the help of very nutritious foods. The ketone diet involves the consumption of foods rich in fat, so that one's "reserves" of this substance disappear quickly.
Nutritionists distinguish three main types of nutrition, which vary in duration. They can be cyclical or strictly limited in time. Both beginners and experienced bodybuilders can stick to keto nutrition, just pick the type that's right for you. To do this, analyze your lifestyle: how often you play sports, what kind of work you do, how much you move per day.
If you've never been on a keto 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.
Basic principles of the ketone diet
The "innovative" method of fighting for harmony, which contradicts many food stereotypes, was presented to the public almost a hundred years ago. Hence 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 on the principle of "destroy as like as" is gaining more and more fans, since losing weight with meat and cheese is much tastier than with unleavened cereals and raw vegetables.
natural chemistry
Contrary to the apparent "permissiveness", the ketone diet is of the "stress" type. It involves 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 one's adipose tissue will decrease.
With an excess of dietary fat during the diet, the liver will start producing ketones, which enter the bloodstream and are transported throughout the body. The cells begin to use them to replenish energy needs.
And therefore, ketosis "sends into the furnace" all of the available accumulations of fat. In fact, during a diet, the body stops using the missing carbohydrates or proteins as the main resource for life support and learns to "get food" from other available places.
However, any 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 nutritional). It also talks about the onset of dehydration or exhaustion, so it requires constant evaluation and, if necessary, a quick correction of the condition.
Nutritional difficulties
By choosing this method of losing weight, you need to be prepared for the difficulties that will accompany adaptation when switching to a ketogenic diet. Since the adult's glucose reserves are only sufficient for one day, the first manifestations of a "fat" diet will appear on the second day of the diet.
Very often there were states of mild malaise, manifested by weakness and irritability. They will not require correction and will disappear on their own after "getting used" to the new diet in a day or two. However, with poor 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 intoxication - nausea, vomiting or loss of consciousness;
- allergic reactions - skin rash, swelling or difficulty breathing;
- violation of the work of organs - pain in the abdomen or back.
This type of diet is completely contraindicated for people suffering from any 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 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 found 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 the functioning of the nervous system and the brain. The fact is that ketones and lipid processing products have a more powerful effect on stimulating the activity of the central nervous system than glucose, as they are better absorbed. Therefore, mental activity during the ketone diet will not be affected.
Throughout the slimming process, the basis of the menu must be made up of products made up of the correct vegetable and animal fats. This will create a basis for the production of ketones in the required volume. And in order for the reduction in the size of the figure to affect only problem areas, the diet will need to be supplemented with proteins. They "go" 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 is equivalent to almost 200 g of plant 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 ketone 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 fat cheeses;
- homemade sour cream, fermented baked milk and yogurt;
- cold-pressed butter and vegetables.
Also, for the safe removal of ketones from the body during the diet, you will need to drink plenty of pure non-carbonated water. It will be possible to supplement the diet with plant components. However, provided that their nutritional value does not exceed the daily intake of carbohydrates. During the ketonic diet the following 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, which include preservatives, trans fats, flavor enhancers and other unhealthy ingredients. That is:
- sugar and all its substitutes;
- flour and pasta;
- cereals and grains;
- starchy vegetables and root vegetables;
- fruit and dried fruit;
- sauces and juice shop;
- refined oils, margarine and spreads;
- whole milk, kefir and low-fat dairy products.
Proper diet
Only a nutritionist can accurately work out a nutrition plan from the components allowed during the ketone diet during an in-person consultation. This is due to the individual tolerance of certain products, as well as the desired results. The ketone menu is considered traditional, in which the combination of fats and proteins occurs for 70%: 30%.
The recommended products can be eaten alone or prepared multi-component dishes based on them. It is allowed to dress salads with homemade (natural) mayonnaise or lemon juice. But it is best to avoid frying or deep frying.
One day on a ketone diet it 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 salad and lettuce topped with sour cream.
Tea and coffee can be drunk with main meals or between meals. But definitely without sugar and other additives.
Weight loss results with the ketogenic diet
In general, adhering to a high-fat diet can greatly 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, revealing a beautiful muscle pattern.
However, the reviews of "normal" people who have tried to lose weight in this way are contradictory. Some managed to lose about two kilograms a week, while others, on the contrary, recovered. On the plus side, they noted the absence of hunger and the improvement in skin condition. But the main complaint was a chair violation and, in some cases, serious digestive problems.
A diet based on stimulating the appearance of ketones is a rather difficult and risky way to deal with excess weight. It should only be resorted to under the clear and constant supervision of a doctor, as this will not only depend on the effectiveness of the ketone diet itself, but also the state of health after its completion.