The ketogenic diet for weight loss: how to not hurt yourself?

There are many health diets that can be adapted for other purposes, such as weight loss. These include the well-known ketogenic diet, which was originally used to treat epilepsy in children. What is it and how can it help to get rid of excess weight?

Features of the ketogenic diet

Ketogenic foods

It has been used in medicine for more than ten years, until the advent of special anti-epileptic drugs, it is still the main method to correct the health of sick children. At the end of the 20th century, as some patients developed resistance, interest in it increased again. The focus of medical nutrition is to force the body to use its own fat as a source of energy. Usually carbohydrates play this role, but if there is insufficient carbohydrates in the diet, the body has no choice but to convert fats and obtain fatty acids and ketones from it.

A state of ketosis with an increased number of ketone bodies in the blood helps reduce the frequency of seizures. This low-carb diet has been adopted by those who have tried to lose weight for a long time but to no avail. Practice has shown that it is significantly better than the low-fat food system because it allows you to reduce the energy value of your diet by 1, 000 or more calories. Today it is considered the best choice for weight loss, but not everything is that simple. In order for fat to disappear, the diet must meet a major requirement-a person must get less energy from food than he consumes. This means an increase in physical activity, that is, it is recommended to start exercise.

Nutrition Trap for Weight Loss

The child’s diet itself provides rationality and balance, because the child’s body is growing and internal organs and systems have been formed, so deprivation of any nutrition is unacceptable. The classic ketogenic diet includes fat and protein and carbohydrates, but the ratio of the former to the latter and the latter is 4: 1. However, when you lose weight, the ratio changes. Experts recommend increasing the proportion of protein in the diet and reducing fat, mainly due to animal products. But it is necessary to leave vegetable oils and make them the main source of fatty acids, especially coconuts.

Experts have found that it is most suitable for ketosis because it is composed of medium-chain fatty acids. It can provide half of the daily calories and help fight overweight. As you might guess, high-carbohydrate foods are completely eliminated. This is mainly sugar, various sweets, pastries, pastries, bread, pasta, cereals, and sweet vegetables and fruits. Although the keto diet has a significant weight loss effect, not everyone can bear such restrictions. And all this is due to unpleasant side effects. If the state of ketosis changes to ketoacidosis, the body will have symptoms of poisoning, such as nausea, vomiting, acetone smell in the mouth and urine, abdominal pain, etc.

How and from what to build your menu?

Herbal tea for the ketogenic diet

The ketogenic diet for weight loss requires an increase in the proportion of protein in the diet. Its main supplier to the body is of course meat. In order to combat excess weight, it is best to choose lean meat varieties-beef, veal, chicken breast, rabbit. But the fish may be very greasy. The polyunsaturated acid contained therein will not increase, but will reduce the blood cholesterol level, which helps to reduce weight. Eggs are another source of protein, but if they were demonized earlier because of their ability to increase blood cholesterol levels, then thanks to scientists from the Department of Food Science at the University of Connecticut, the world knows that this is far from the case. Eggs are not coronary heart disease. The main reason.

There should be fresh vegetable salad and green leafy vegetables on the menu every day. In addition to being rich in vitamins and minerals, they also contain a lot of fiber, which helps fight obesity, improve digestion and intestinal peristalsis. Scientists at the University of Kentucky found that eating dietary fiber has many health benefits and can reduce the risk of stroke, diabetes, high blood pressure, and most importantly, obesity. Cruciferous plants-broccoli, cauliflower, as well as cucumbers, tomatoes, spinach, zucchini, sweet peppers, eggplant, asparagus, various salads, herbs-parsley, dill, coriander, etc.

They can be stewed, steamed, boiled, and eaten purely, seasoned with vegetable oils-olive oil, nuts, corn, etc. You need to eat it in divided portions, 5-6 times a day, to avoid a strong sense of hunger. For daytime snacks, fruits are ideal-citrus fruits, bananas, apples, but not sweet varieties, kiwis, various berries. Dairy products and fermented dairy products-These are other things that can be included in the diet of people who adhere to a ketogenic diet. They also provide protein needed by the body, strengthen bones and teeth, and because of the presence of lactic acid bacteria and bifidobacteria in fermented milk beverages, they also help normalize the intestinal flora.

As for the drinking regimen, you can increase it slightly by using simple clean and non-carbonated mineral water, preserves, fruit drinks, and herbal teas. Green tea is known for its antioxidant activity and ability to help fight obesity. However, due to the presence of caffeine, it is not recommended to consume it at night. The ketogenic diet provides clear results, but it is difficult to maintain due to the high risk of acidosis. Therefore, you need to consider carefully and consult a doctor before proceeding with such a nutritional system.

It is best to use this fashionable diet as an inducement to lose weight, and then switch to proper and reasonable nutrition, so that you can stick to it for the rest of your life without worrying about adverse consequences or gaining weight. Well, exercise will only improve the effect that has been achieved.