Certainly all women noticed that for some reason it is worth forgetting junk foods for a few days and living them in a group of dairy products or even a piece of lean meat, 1-2 kg are gone.
This is due not only to an accidental decrease in the caloric content of the menu, but also to a significant withdrawal of carbohydrates from the diet. This is the principle behind the ketone diet, which is part of the group of protein systems.
In a way, this way of adjusting your parameters can be compared to the "dehydration" that athletes resort to. The ketone diet, on the other hand, has a more complete menu, although it is not the most balanced. It is sometimes referred to as a mild version of the classic carbohydrate-free regime, since plant-based carbohydrates are still present.
What is the essence of the technique?
The indisputable advantage of this nutritional system lies in the fact that due to the correct selection of products during the ketone diet, the body begins to break down not the muscle mass for energy, but the obsolete fat stores. As a result, weight loss is correct. If you explain the process differently, then, in the case of a carbohydrate deficiency, the glucose level decreases, which is directly related to energy. At that time, ketone bodies are synthesized in the liver, which are analogues of dropped glucose, and which are removed to ensure the efficiency of the organism. From this process, the ketone diet gets its name.
But despite this scheme, the ketone diet will not work without decreasing the caloric content of the menu. Therefore, even here it will be necessary to deal with the calculation of the individual basic metabolism, or to be limited to general principles that talk about reducing the energy value of the diet to 1100-1200 kcal. In parallel, the proportion of proteins, fats and carbohydrates is being revised. The number of the latter drops to 100 g per day, although in some cases it is advisable to subtract up to 50 g. And the first and the last necessarily increase, moreover, in the ketone diet menu, special attention is given to fats, not proteins.
A moment to be noted, which is repeatedly mentioned in the reviews on the ketone diet: although a carbohydrate deficiency for a short period of time is not terrible for a person, there are some cases in which it is unacceptable. In particular, these are periods of high stress. Here, the lack of carbohydrates not derived from vegetables or fruits leads to a hypoglycemic reaction. In addition, it is forbidden to try the ketone diet on yourself and in people with disorders of the liver, cardiovascular system and kidneys.
Foods for the ketone diet: allowed and prohibited
As previously indicated that the ketone diet menu is not composed simply by the rejection of carbohydrates, but by the proportions of proteins, fats and carbohydrates, you must pay attention to the acceptable and unacceptable foods for the ketone diet. And also its volume, allowed during the day.
And the first point concerns drinks. Although alcohol contains few carbohydrates, if you use some of its types, you will have to exclude it entirely. The problem is not so much in the caloric content, but in provoking the appetite. It is also advisable to remove the coffee, replacing it with any herbal tea. Mineral and clean drinking water is a priority. Fruit and vegetable juices, judging by assessments of the ketone diet, are not strictly prohibited, but are a complete meal. In addition, they must be diluted by at least one third with water. You cannot cook jams with dried fruits.
Of course, you should not think about any products that contain sugar: they are taboo without any indulgences. But in addition, cereals are also banned. Even buckwheat, rice and similar cereals should not be consumed. You will have to forget about some vegetables and fruits. Specifically in the "risk group", potatoes, beets, carrots. They are especially dangerous when cooked. Among fruits, grapes, as well as bananas, are unacceptable. In addition, pasta, which is derived from wheat and therefore liquid carbohydrates, cannot be.
The basis of the menu for a ketone diet is chicken eggs, cheese and cottage cheese. Meat and fish are linked to them, and this group should receive special attention. Herring and salmon received a special recommendation here. They will only increase the proportion of fat in the diet, which is necessary according to the principles of the method. In addition, nuts, including almonds and cashews, also allow you to reach them. The meat can also be any, pork with lamb is not prohibited, but it is better to eat them rarely, especially choosing poultry or veal for you.
The fat content of the dairy group also has no influence. The ketone diet is one in which low-fat cottage cheese is undesirable, rather than necessary. However, if this does not affect the calorie content of the diet in the best way, you can choose the low-fat option.
How to create a keto diet menu?
According to the ketone diet reviews, you can make the menu yourself, changing dishes to your liking. The main thing is to follow the norms of caloric content and proportions of proteins, fats and carbohydrates. And here you need to know that although vegetables are allowed in small amounts, their "dose" is only 40-50 g at a time. But the same meat in a meal can be at least 100 g and up to 300 g. The same applies to the dairy group.
An example version of the daily menu:
- Eggs are cooked for breakfast, served with sprigs of parsley and dill. Herbal tea is made with them.
- For lunch - light cheese and not too salty.
- Any meat is boiled for dinner. You can make meatballs steamed or baked with it by twisting the meat into minced meat, combining it with egg white, salt and onion.
- For an afternoon snack, a protein shake is created or a handful of nuts is taken.
- Recommended for dinner is a piece of steamed fish and salad leaves.
As for the protein shake, there are many recipes for it. The simplest is low-fat cottage cheese with milk and cinnamon. For those who really want to try at least a little, the ketone diet reviews recommend adding a little natural pineapple juice. Not packed!
In general, judging by the comments, the ketone diet cannot be considered easy. Although their menu does not starve and even "coexist" discreetly with sports, it is quite problematic for many to maintain this diet. But the results, which consist of the disappearance of the belly and the stretching of the muscles, are usually worth it.