The ketogenic diet: intelligent approach to weight loss

Ketogenic diet
Just a few years ago, everyone was going crazy for carbs-free diets. Then, the carbohydrate-free diets have been confounded. It seems that the pendulum finally stopped rocking: nutritionists agreed that the best diet for a smooth and safe weight loss is the ketogenic diet.

Let’s see three main points about the ketogenic diet:

  1. The ketogenic diet is a diet high in fat.
  2. The ketogenic diet is officially recognized as the body healing diet.
  3. The ketogenic diet plan may be developed only individually, and only by a physician.

We will only tell you how it works, what are ketogenic diet results for the digestive tract, and what nutrition principles lie in its basis.

For the normal functioning, our body need glucose. It is not capable of producing it on its own, and it gets it from the carbohydrates that come with food. The body forms a small reserve of glucose in the liver and muscles, but it will be enough for a maximum of twenty-four hours.

What happens, if you stop consuming carbohydrates and deprive the body of glucose supply?

If the body gets enough protein, it will be breaking it down and extracting glucose from there. If protein amount is also not enough (wait to be frightened, we will explain everything more in detail), the body finds a glucose substitution: ketones.

This substance brings much benefit to our body:

  • supplies the body with energy better,
  • stimulates the brain,
  • does not affect the state of the muscles,
  • completely excludes failures in insulin production, which is often referred to by nutritionists as a side effect of many weight loss diets.

Where do these magical ketones come from?

Now this is the most interesting part. Our own liver, in a shortage of glucose, begins to produce ketones... by digesting fat deposits. Our own, of course.

The ketogenic diet involves eating foods, containing large amounts of fat (animal fats and some vegetable oils) and animal proteins with a very low carbohydrate content.

You will never feel hungry

The general principle - 4 parts of fat to one part of proteins and carbohydrates.

cerealsOnce again we remind you that exact recommendations, the proteins-fats-carbs balance and the specific foods should be prescribed to you by a doctor-nutritionist or a dietitian, based on:

  • the ratio of muscles and fat in your body,
  • your lifestyle,
  • habitual calorie intake and consumption,
  • age,
  • hormones,
  • different physical characteristics and other factors.

What exactly should be excluded from the ketogenic diet plan for a week:

  • cereals,
  • any kind of fruit,
  • usual bread,
  • carrots,
  • beets,
  • potatoes,
  • pasta.

The ketogenic diet allows consuming not more than 200 grams of green vegetables in a day.

What exactly can be eaten without restriction:

  • dripping,
  • bacon,
  • loin,
  • meat,
  • poultry,
  • seafood,
  • fish,
  • eggs,
  • cheese,
  • avocado,
  • butter,
  • unrefined vegetable oils.

What else is important to know

In the first day, you will have to fast and drink only water, so that the body completely uses up the glucose reserves.

Then, the next 2-3 days you will have to eat only protein and fat:

  • boiled eggs,
  • cottage cheese,
  • high-fat sour cream,
  • oily fish,
  • avocado,
  • nuts.

Often, at the beginning, people pitch in an omelet or scrambled eggs with bacon: suits just fine!

high-fat sour creamIn the remaining 3 days, you will have to add allowed foods:

  • vegetables,
  • poultry,
  • fatty meats,
  • cheeses.

The ketogenic diet should be interrupted after a week, so that the body recovered carbohydrate metabolism and recovered itself. The cycle may be repeated 2-3 times until you reach the desired weight. Reviews on ketogenic diet show that most people lose 5 to 8 kg in the first week.

An interesting fact is that the ketogenic diet is prescribed for a the term of life (!) to people:

  • suffering from epilepsy
  • predisposed to Alzheimer's disease
  • for preventing a number of oncological diseases.

Besides, ketogenic diet is often suitable for the cutting phase.

So, if you like this idea, address a dietitian for an individual advice and declare a real fight to obesity!