Young people who lead an active lifestyle, in recent years, are increasingly choosing a low - carb diet. One of its varieties is the ketone diet. Consider what it is, what contraindications, advantages, disadvantages it has, and decide whether to adhere to such a diet, or whether it is better to find another option for weight loss.
What is a ketone diet for weight loss?
Its essence lies in the absence of carbohydrates in the diet. Thanks to this diet, you can get rid of subcutaneous fat, but keep your muscles in good shape. The main goal here is the restructuring of your body to lipolysis (breakdown of fats) from glycolysis (breakdown of carbohydrates). In normal mode, lipolysis starts only after glycogen depletion. It takes a few days. Then the fats begin to break down into fatty acids and glycerin, which then go into ketone bodies. Ketosis is the whole process during which ketone bodies are created.
Diet duration
Unlike other protein, the ketone diet is longer and is systemic. In the early days, the body adapts to a new diet. Energy is then taken from the remaining reserves. The preparation of the body occurs in four stages.
- First, glucose is consumed. Half a day after eating her body wastes.
- Over the next few days, glycogen stores are consumed.
- After all the carbohydrate reserves are exhausted, the body tries to obtain the necessary glucose due to fatty acids and protein.
- From about the seventh day, adaptation begins and ketosis begins. Then the breakdown of the protein becomes slow, and its main source is fat.
Thus, the ketone diet lasts 2-3 weeks, depending on the goals that are set. If you need to reduce the volume only slightly, it is better to find a different diet.
If this diet is not suitable, then you should correctly and slowly return to normal food. Carbohydrates are added to the food a little.
Signs
You can understand that the body has entered ketosis by the following signs.
- The appetite of a person decreases.
- She feels better.
- It smells of acetone.
The last symptom is most characteristic for recognizing the onset of ketosis. The smell is caused by derivatives of fat that are excreted by the body.
It is not always possible to completely remove it. But if you use a large amount of water (from three liters per day or more), then ketone bodies will be excreted with urine and then. The diet that we are discussing, in any case, involves drinking a lot of fluids.
Indications
For the human body to work correctly, it must receive:
- proteins, which are the building material for the muscle system, joints and the rest of the body;
- fats, which act as a barrier to internal organs and reserve "just in case";
- carbohydrates as a source of energy from which vitality is obtained.
All these elements are important for normal life. Therefore, a person leading a healthy and athletic lifestyle, as a rule, does not have problems with being overweight. They can appear in those who move a little and eat improperly. If too many carbohydrates and fats accumulate, they go into the form of subcutaneous fat. Such people are shown a ketone diet.
If you do not like to count calories and limit yourself in food, then such a diet will be to your taste. In addition, it will be simply necessary for athletes during the so-called drying period.
Contraindications
Before you go on a diet, you should definitely consult with a specialist and undergo an appropriate medical examination. Ketone diet for weight loss will give the desired results only if the person is healthy.
It is strictly forbidden to pregnant women, as well as people suffering from thyroid diseases, diabetes mellitus, as well as those who have sick kidneys, liver and gastrointestinal tract.
Benefits
Diet leads to effective weight loss. It goes away not due to dehydration, but through the breakdown of fats. You won’t have to go hungry all the time. Of course, you should be careful about the food consumed and its quantity. But the main effect is achieved by reducing carbohydrates, not calories. The fat layer goes away, and the muscles are preserved.
disadvantages
The main disadvantage of a diet is imbalance. In addition, reduced consumption of fiber, as well as vitamins and minerals, which are so necessary for the body.
Some of the missing elements are leveled due to the vitamin complex. But fiber is harder to make up for. Deterioration in activity and concentration of attention can be felt, drowsiness, fatigue and even apathy will appear. Therefore, carbohydrates in a minimum amount are still necessary.
Main rules
In order for the diet to bring the desired results, nutrition should be based on the following rules.
- Exclusion from the diet of fats is unacceptable. With a significant limitation of carbohydrates, another source of energy must be present, which is fats. It is advisable to give preference to its vegetable species.
- For many, the permitted consumption of alcohol will be a plus. But it should contain a minimum amount of sugar. One type of such alcohol is, for example, rum.
- The general rule for all diets, which applies to this, is to consume water. Every day you need to drink plenty of fluids so that the body is not dehydrated.
First, the weight will go at the expense of water, not fat. But do not despair and stop halfway. Then you will achieve the desired result.
Kinds
People have different body types initially. The figure is also influenced by dietary preferences. Adapting to different requirements, the ketone diet for weight loss menu has different things. And when you consider that athletes use it to “dry”, the options for execution, of course, will be different.
- The simplest ketone diet is such a constant diet, which adhere to a certain ratio of proteins, fats and carbohydrates.
- Another option is the power view. Then refids are included in the diet, that is, days when it is supposed to eat a high content of carbohydrates. They are necessary especially for people who are actively involved in sports in order to be able to endure intense training.
- A cyclic embodiment may also be provided. To restore glycogen reserves, a special regime is established when it is necessary to replenish carbohydrate reserves. The latter view has many nuances in execution. Therefore, it is advisable to coordinate it with specialists.
What can and cannot be eaten?
The ketone diet, the products that make up the daily diet, has the following:
- fish
- meat;
- nuts
- low fat milk and products made from it;
- seafood;
- eggs
- a small amount of vegetables that are low in starch.
The following products are strictly prohibited:
- potatoes;
- grapes;
- bananas
- bread;
- cereals;
- chocolate;
- sugar;
- confectionery;
- baking.
Based on your diet on a list of allowed foods and excluding prohibited foods, a ketone diet can be made. The menu should take into account the energy value of the products. This is done in order to control the intake of carbohydrates.
Menu
Consider an example of a one-day diet.
- Breakfast can consist of scrambled eggs (two eggs and five proteins), which add a little almonds or cheese. Another option: 150 grams of cheese and coffee with almonds.
- Other meals include a choice of 200 grams of chicken breast, seafood or squid. In addition, 200 grams of vegetable salad are included (or cucumbers, bell peppers, cabbage are simply eaten), 30 grams of protein, for example, in the form of low-fat cottage cheese.
- Be sure to drink plenty of water.
Ketone diet: reviews
The opinions of those who used this diet are different. Some leave rave reviews that in a few months they managed to easily fit into old jeans.
Others claim that it is impossible to do completely without carbohydrates. In addition, there is a risk of damage to such internal organs as the liver, kidneys, and possibly others. In addition, intoxication of the body due to ketones may occur.
Still others confirm that the result has been achieved, but are no longer going to go on a diet, as they have received related problems.
But one way or another, everyone, without exception, assures that compliance with the diet requires some persistence to achieve the cherished goal. And athletes add that, observing such a diet, they still use special sports supplements. Therefore, for them, the regime passes easily and without complications.
Thus, it can be concluded that the ketone diet, although effective for weight loss, is not suitable for everyone. Therefore, the question of her choice should be approached carefully and deliberately.