The ketone diet is a diet in which only low carbohydrate foods, moderate protein and high fat foods are present.
Losing weight with this method is optimal for those people who take sports seriously, but even if a person simply wants to get rid of excess pounds, it will help him avoid weakness, apathy and drowsiness.
It is interesting that such a diet is allowed even with type 2 diabetes diagnosed, although this disease is a contraindication to any other limited menu.
The essence of the diet keto: the body reaches a state called ketosis, the evolutionary meaning of which is to survive in conditions of lack of carbohydrates. For those who are losing weight, this is a chance to reduce body fat, dry out and find a beautiful soothing body.
Basic principles of diet
The diet got its name thanks to ketone bodies, which are formed in the human body only under certain conditions. These bodies are the result of liposis, which is the process by which fat cells enter the bloodstream. There they are actively used as an energy source, as very few carbohydrates enter the body with food.
The basic principle of these diets is to create a calorie deficit by limiting or excluding carbohydrate foods from the menu. Proteins and fats will partially replace the energy source, but they will definitely not be enough for the normal and stable life of the whole organism, therefore fat deposits will be used.
The difference between these diets and other diets for weight loss is that the menu contains a lot of fats, and not animal, but vegetable, which are present in foods rich in unsaturated acids.
Advantages and disadvantages of diet these
The type of diet food considered has the following advantages:
- weight loss occurs quickly and efficiently - it is not the fluid that leaves the body, but the fat after separation;
- by getting rid of fat accumulations, a person manages to maintain the elasticity and strength of muscle tissue;
- lacks the feeling of hunger and the desire to eat something harmful, which has a positive effect on the state of psycho-emotional background;
- there is no need to keep counting calories.
This diet is not unique, and therefore has several disadvantages:
- can not be observed for a long time, as excessive intake of proteins and fats in the body against the background of practical lack of carbohydrates will lead to problems in the work of internal organs and systems;
- during weight loss, there is a lack of vitamins and fiber. What can provoke disturbances in the functioning of the intestines and the immune system;
- Lack of carbohydrates negatively affects a person's mental abilities, therefore, these diets are not recommended for those people who, due to the nature of the profession, are forced to engage constantly and intensively in mental work.
In addition, while following these diets, a person who loses weight may experience increased drowsiness, rapid fatigue, apathy - in this condition, work activity may also "drown".
Contraindications
In fact there are plenty of them:
- kidney diseases of an inflammatory, infectious nature and the presence of stones in the pelvis and calyxes of this paired organ;
- problems with liver function - for example, already progressive hepatosis (a pathological condition in which the cells of an organ are surrounded by fat cells);
- twisting or flexion of the gallbladder, stones in it, blocked bile ducts;
- pregnancy and breastfeeding;
- inadequate body response to animal proteins.
The author of the weight loss method himself recommends that you be checked by a therapist or consult your family doctor before following these diets. Perhaps, hidden pathologies develop in the body, which may become a contraindication to such weight loss.
White and black list products
Yes, carbohydrates should be completely excluded from the diet of those who are losing weight, but in order not to ask for information about the composition of a particular dish before each meal, it is worth remembering only two lists.
White list allowed for use throughout the period of weight loss in the diet these:
- any meat, including pork, but low in fat;
- chicken eggs and quail;
- fatty fish (salmon, tuna, salmon, herring and others) and all seafood;
- whole milk, but with a small percentage of fat content - maximum 1. 5%;
- any nuts, including hazelnuts, walnuts and almonds;
- oranges and green apples, rarely grapefruit;
- exclude a small amount of fresh vegetables but with little starch, namely potatoes, corn and all legumes;
- Fermented milk products with low fat content and no added flavors or colors.
In principle, such an extensive list of "white" products allows you to create a completely diverse and satisfying menu for every day. But you need to understand which products are strictly forbidden to use:
- potatoes and absolutely all cereals;
- chocolate and bananas;
- pastries (with butter and not) and raisins;
- bread and sugar.
When designing a menu for weight loss, you should take into account one caveat - you can consume carbohydrates per day, but not more than 50 g.
Adapting men and women to a new diet
A distinctive feature of these diets is a fairly long period of adaptation of the body to a new diet. And, as a rule, lasts at least a week for men and at least 5 days for women. The lightest days of adjustment are considered 1 and 2, during which the body consumes the carbohydrates that have entered it before losing weight to get the necessary amount of energy.
The most difficult days are considered 3 - 5: there are no more carbohydrate reserves, so the processing of proteins into glucose begins. Since the body has not yet adapted, it can begin to receive protein from muscle tissue, as a result of which weight loss will experience weakness and even muscle pain.
The whole diet lasts a maximum of 3 weeks and the most difficult thing is to cope with the first 7 days, because already on the 8th day the function of the body will be fully restored, the process of burning fat will begin.
Example of a menu for a week
Since a fairly varied menu can be made from the allowed products, it is worth studying an example for at least a day:
- breakfast - an omelette with three chicken eggs with cream or scrambled eggs + 2 toasted bread with cheese + ½ grapefruit + tea without sugar;
- lunch - boiled chicken breast with arugula or salad Caesar without croutons and sauce + coffee without sugar;
- evening - roasted trout with onion or dill fruit + mineral water.
In snacks between the main meals in a diet keto, you can use nuts, cottage cheese, kefir, natural yogurt.
These diet recipes
You can prepare delicious and convenient salads:
- boiled shrimp + arugula + boiled eggs + olive oil with a few drops of lemon;
- tomatoes + cucumbers + soft cheese (for example, Adyghe cheese) + vegetable oil;
- shrimp, mussels, octopus and squid boiled and fried in butter + sprinkled with apple cider vinegar.
If we are talking about hot dishes, then these are suitable for a diet:
- Fish baked in noodles - it can be salmon, trout or mackerel. Add only dill greens, a few slices of lemon and salt and ground pepper.
- Roasted meat with onions and dill fruit - everything is folded in a baking pan / mold, poured with thick cream and cooked in the oven or stove for an hour. With this dish it would be convenient to serve fresh cucumbers or arugula leaves.
- You can make a casserole with cottage cheese and eggs, or make a fluffy omelette in the oven. In the first case, you need to mix 1 kg of cottage cheese with 5 eggs, put it in a mold and pour everything with fat sour cream sauce, bake for 20-30 minutes on medium heat. And the omelette is even easier to prepare: you have to beat the eggs and milk in equal amounts by volume, salt and pour into a mold. After 15 minutes in the oven, the mixture will be ready for a hot meal for dinner or lunch.
Expected result
Losing weight will be "magnificent"! According to the reviews of those who have already lost weight in this diet, in 3 full weeks it is possible to get rid of 7 - 12 kg. In this case, the muscles do not suffer, and the figure becomes tense, thin. The only thing that will be required to get such an effect is to strictly follow the rules of the considered method of losing weight and play sports.
These diets are considered very aggressive and difficult for the body, so it can not be carried out without first consulting a therapist or doctor who attends in the presence of chronic pathologies. Such a course of weight loss is carried out no more than 1 time in six months, and you should leave the diet very carefully - adding carbohydrates to 30 g per day.
Losing weight with a carb-free diet (s) will definitely work, but only if you take a responsible approach to preparing your body and following the menu recommendations. And playing sports will help support the muscles and prevent them from weakening, becoming weak.