Only a complete overhaul of the diet can help you get rid of excess weight and get your body in order. Today there are many dietary tables, which makes the choice difficult. It is important that a weight loss course not only relieves you of odious pounds, but also does not harm your health. The ketone diet meets these requirements.
The essence and principle of diet
The dietary table has this name due to the ketone bodies formed in the body as a result of the lipolysis process (penetration of excess fat cells into the blood). With starvation of carbohydrates, an energy-seeking program in the fat layer is activated.
The essence of dietary restrictions comes down to the exclusion from the menu of dishes prepared with carbohydrate products. Fats and proteins remain as an energy source.
As carbohydrates are the best food for energy, the body will start looking for them in stored fat layers, accelerating metabolic processes. It is thanks to this launch that processing is carried out quickly, which leads to a decrease in body weight. Therefore, the ketone diet is very popular.
When using the ketone diet, you must control the amount of carbohydrates and calories in the diet. It must be nutritious to ensure the normal functioning of vital systems.
Basic rules, what is allowed, what is prohibited?
For the food table to be effective, you need to follow some rules:
- Introduce moderate amounts of fat into the diet for nutrition and energy.
- Calculate the calorie content of meals to ensure normal performance and well-being.
- Maintain the water balance throughout the day.
- Consult your doctor before introducing carbohydrate restriction.
- Eat slowly, preferably according to a 4-5 meal regime.
- You need to cook the dishes with a minimum heat treatment time, it is preferable to give preference to raw vegetables.
- The daily intake of carbohydrates should not exceed 100 g.
- Use herbal infusions, green tea and freshly squeezed juice as a drink.
List of approved products:
- chicken, turkey;
- eggs;
- low-fat fermented dairy products;
- hard cheese;
- low-fat fish;
- fresh vegetables;
- fruits (sour);
- seafood;
- nuts.
List of prohibited foods:
- fat, smoked, fried;
- semi-finished products;
- carbonated drinks and preservatives;
- spices, salt;
- bakery and confectionery products;
- folder; cereals
- ;
- potatoes, beets, carrots;
- sweet fruits;
- bananas.
Sample menu for a week
The ketone diet has a sample menu. It must be balanced, taking into account the human body's needs for nutrients, vitamins and minerals. Consider an example of a menu for a week to get rid of the hated pounds.
1st day
- 3-egg omelet, a slice of rye bread with cheese, protein shake;
- brown rice, steamed chicken breast cutlets, hard cheese;
- protein cocktail, nuts;
- Oven-baked fish with vegetables, freshly squeezed apple juice.
2nd day
- pepper stuffed with cottage cheese with herbs, herbal tea;
- seafood soup, rice with vegetables; yogurt
- ;
- Steamed turkey meat, mixed vegetables, a slice of hard cheese.
3rd day
- Steamed fish cakes, vegetable cuts, protein shake;
- vegetable stew, fish baked with cheese in the oven;
- kefir;
- rolls stuffed with vegetables and cheese.
4th day
- curd casserole, protein shake;
- vegetable soup, vegetable salad with rice and cooked chicken;
- baked eggplant with cheese and tomatoes;
- steamed fish meatballs, vegetable salad.
5th day
- omelet
- , cottage cheese, yogurt;
- vegetable stew, fish with vegetables;
- protein shake;
- turkey cooked with vegetables.
6th day
- eggs stuffed with herbs and mushrooms, yogurt;
- seafood soup, vegetable cuts, cooked chicken breast;
- freshly squeezed apple juice;
- Fish baked with cheese, kefir.
7th day
- omelet
- sprinkled with hard cheese and herbs, yogurt;
- wild rice with vegetables, cooked chicken breast;
- protein shake;
- veal steak, vegetable salad, kefir.
Recipes
- Pepper with curd filling.Knead low fat cottage cheese in a bowl. Add the chopped herbs and an egg, mix. Pour boiling water over the peppers and let stand for 3-5 minutes in hot water. Then, cut off the top and remove the core. Fill the vegetable cavity with cheese. Bake for 5 minutes. Drizzle with sour cream before serving.
- Fish meatballs.Remove the shell from the pollock and cut the fillet. Chop the meat finely with a knife. Add some onion, salt, shredded cabbage and an egg. Stir the minced meat, form balls with it. Cook for 15 minutes.
- Casserole.Knead the cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disassembled in inflorescences, 1 tablespoon of semolina. To stir well. Place the mixture in a pan. Sprinkle the top with finely grated hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herbs.
Duration
There are no strict restrictions on the period of use of the low carbohydrate diet. The characteristics of the organism play an important role in determining time.
Depending on your goal, you can choose one of three existing types of ketone diet:
- Permanent, used for 1 week to a month (only fats, fibers and proteins are used).
- Strength, designed for athletes (carbohydrates up to 100 g are allowed).
- Cyclic, which provides for the addition of the menu once a week with carbohydrate-based products.
In any case, after a month, you should take a break of at least 3 weeks to saturate the body with the nutrients contained in carbohydrate-rich foods.
How much kg can you lose weight?
A weekly diet can reduce body weight by 2 to 4 kg. In the first 3 weeks, the excess fluid is released. In the subsequent period, weight loss occurs due to the decrease in body fat.
According to the analyzes, the following results were recorded:
- in 2 weeks - minus 3-6 kg;
- per month - minus 7-11 kg.
Abandoning the diet
To maintain and improve the results, you must introduce new products in small portions and gradually. If it is porridge, no more than once a day, 100-150 grams. Try not to consume freshly baked products. In general, you should reconsider your attitude towards fried and smoked products. In addition to causing damage, this food does not bring any benefit to the body.
If there is an irresistible desire to eat a favorite dish that is not recommended for consumption, you can fast every 10 days, that is, allow yourself a small portion in the morning. Therefore, obsessive thoughts about food will not constantly haunt you.
Exercise is no less effective in continuing the weight loss process. It is enough to spend 20-30 minutes a day to keep in shape and tone muscle mass. Hiking and active recreation will give you strength, energy and a good mood.
Pros, cons and contraindications
Benefits:
- Quick result.
- Miscellaneous menu.
- Easy to transport without starving.
- Does not affect muscle mass.
- Does not suppress mood.
Disadvantages:
- Constipation and a feeling of heaviness in the stomach may occur.
- Glucose deficiency.
- The first 3 days may not go well due to a change in diet.
Before a significant change in diet, you should consult a doctor to rule out contraindications. Ignoring the recommendation can lead to deteriorating health and exacerbation of chronic diseases.
Avoid low-carb diets when:
- identified mental disorders;
- during pregnancy and lactation;
- diagnosing oncology;
- hormonal disorders;
- cardiovascular diseases;
- gastrointestinal disorders.
In addition, it is worth abandoning restrictions during the rehabilitation period after surgery or a serious injury. Adolescents and the elderly are also prohibited.
During a period of low carbohydrate intake, the digestive system and intestines may malfunction, which can cause constipation and bloating.
To avoid such problems, it is recommended to strictly observe the water balance. In addition, during a period of restrictions or after a course, it is worth drinking a vitamin complex to replenish the missing useful vitamins and minerals.