Ketogenic diet weight loss is based on three fundamental concepts – proteins, ketone, and ketosis.
Proteins – their significant presence in food does not allow the body to dry muscles. Instead, it takes energy from fat stores, thereby reducing the fatty layer, which leads to weight loss. Ketone – is a substitute for carbohydrates, which are the energy of our body and are often shelved by them. From a medical point of view, ketones are products of the decomposition of fats. If you call this process artificially (that is, altogether eliminating the use of carbohydrates), then the body will begin to accumulate harmful substances, which in itself is dangerous.
Therefore it is essential to understand that if you want to lose weight with a ketogenic diet weight loss, you must learn to remove these substances from the body artificially. And you could do this by several methods:
- Drink plenty of liquids (contaminants will merely be rinsed off the body and also excreted naturally);.
- To go in for sporting activities (throughout educating the body sweats, and along with then toxins are assigned);.
- 1-2 times a week to restore glycogen reserves, that is, eat carbohydrate food.
Note that the ketogenic diet weight loss does not entirely exclude carbohydrates from the diet, but reduces them to 30 grams per day. This amount is not enough to ensure that glycogen stocks are always in the norm. For this, it is necessary to organize, so to speak, restorative days. To eat it is required as follows – 5 days only protein food, two days carbohydrate.
The menu of the ketogenic diet consists, as you already understood, of protein foods:
- A fish.
- Cottage cheese.
- Vegetables are also allowed while maintaining this diet. But it is worth considering that they contain carbohydrates, so it is worth using them in too much. You can use the following menu (you can change something, but according to the indications it should be about the same).
As a rule, most of us use eggs in the morning. And since the eggs are on the list of allowed products, one can cook an omelet for breakfast. It is recommended to cook it for a couple of 2 eggs, without adding oil. You can eat an omelet in its pure form, or you can add one tomato and chopped herbs. So, let’s calculate carbohydrates. The eggs contain about 0.7 grams, in tomatoes and greens for 5 grams. In total, it ends up that this breakfast contains just 11 grams of carbohydrates. Not bad.
For lunch, you can cook any meat (100 grams) of your choice (except pork, because it is not a dietary product). Preference beef and veal. You can boil, steam or bake meat in oven without oil. Stewed vegetable stew can serve as a side dish (100 grams). Also, you can add to the dinner a small piece of cheese (not more than 40 grams), one cucumber and fresh leaves of green salad. Consider the number of carbohydrates. A stew of stewed vegetables contains about 7 grams, cucumber – 4 grams. In meat and cheese, carbohydrates are absent. The total is only 11 grams.
For dinner, you can eat a piece of fish instead of meat (about 200 grams), add a couple of leaves of green lettuce, cucumber, and tomato to it. You can also eat one boiled egg. Such a dinner is easy and will save you from a feeling of heaviness in the stomach. Let’s calculate the number of carbohydrates in such a meal. Fish – in it, as well as in meat, there are no carbohydrates, an egg of about 0.7 grams, a tomato – 5 grams, fresh cucumber – 4 grams, and salad leaves 1.3 grams. Total obtained 12 grams. And if you calculate the total amount of carbohydrates eaten, you get 34 grams. This is very small. If you feel drowsy during a diet or notice that you start getting tired quickly, then you will need to increase the number of carbohydrates by about two times (up to 60 grams). Since this diet provokes artificial ketone production, which can adversely affect the health status, it is necessary to consult a physician in advance. Otherwise, you run the risk of earning a “bonus” of an exacerbation or a new illness.