Ketone diet for weight loss: menu, description, effectiveness and reviews

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Young people leading an active lifestyle have recently been increasingly opting for a low-carbohydrate diet. One of its varieties is the ketone diet. Consider what it is, what contraindications it has, advantages, disadvantages, and decide whether it is worth sticking to such a diet, or is it better to find another option for losing weight.

What is the 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 to rebuild your body for lipolysis (fat breakdown) from glycolysis (carbohydrate breakdown). In normal mode, lipolysis starts only after the depletion of glycogen. This takes several days. Then the fats begin to break down into fatty acids and glycerol, which then turn into ketone bodies. Ketosis is a whole process during which ketone bodies are created.

Duration of diet

Unlike other protein diets, the ketone diet is longer and systemic. In the early days, the body adapts to the new diet. Energy is then taken from the remaining reserves. Preparation of the body occurs in four stages.

• Glucose is consumed first. Half a day after eating, the body wastes it.
• Glycogen stores are depleted over the next few days.
• After all carbohydrate stores are exhausted, the body tries to get the necessary glucose at the expense of fatty acids and protein.

About the seventh day, adaptation begins and ketosis begins. Then the breakdown of 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 the volume needs to be reduced only slightly, then it is better to find another diet.

If this diet is not suitable, then you should properly and slowly return to regular food. Carbohydrates are added to food little by little.

Signs

You can understand that the body has entered ketosis by the following signs.

1. A person's appetite decreases.
2. Feeling better.
3. Smell of acetone.

The last sign is the most characteristic for recognizing the onset of ketosis. The smell is caused by fat derivatives that are excreted by the body.

Remove it completely is not always possible. But if you drink a large amount of water (from threeliters per day or more), then ketone bodies will be excreted in the urine and then. The diet we are discussing involves drinking plenty of fluids anyway.

Indications

For the human body to work properly, it must receive:

• proteins, which are the building blocks of the muscular system, joints and the rest of the body;
• fats that act as a barrier to internal organs and a reserve "just in case";
• carbohydrates as a source of energy from which they receive vitality.

All these elements are important for normal life. Therefore, a person leading a he althy and sporty lifestyle, as a rule, does not have problems with being overweight. They can appear in those who move little and eat improperly. If there are too many carbohydrates and fats, they turn into subcutaneous fat. Such people are shown the ketone diet.

If you don't like to count calories and restrict yourself in food, then you will like this diet. In addition, it will be simply necessary for athletes during the so-called drying period.

Contraindications

Before you go on a diet, be sure to consult a specialist and undergo an appropriate medical examination. The ketone diet for weight loss will only give the desired results if the person is he althy.

It is strictly prohibited for pregnant women, as well as people suffering from thyroid diseasesglands, diabetes mellitus, as well as those who have diseased kidneys, liver and gastrointestinal tract.

Benefits

Diet leads to effective weight loss. It does not go away due to dehydration of the body, but through the breakdown of fats. During the whole time you will not need to starve. Of course, one should be attentive to the food consumed and its quantity. But the main effect is achieved by reducing carbohydrates, not calories. The fat layer is gone, but the muscles are preserved.

Flaws

The main disadvantage of the diet is imbalance. In addition, the consumption of fiber, as well as vitamins and trace elements, which are so necessary for the body, is reduced.

Part of the missing elements is leveled due to the vitamin complex. But fiber is harder to replenish. There may be a deterioration in activity and concentration, drowsiness, fatigue and even apathy will appear. Therefore, carbohydrates in a minimum amount are still necessary.

Main Rules

For the diet to bring the desired results, nutrition should be based on the following rules.

1. Exclusion from the diet of fats is unacceptable. With a significant restriction of carbohydrates, another source of energy must be present, which is fats. It is advisable to give preference to its plant species.
2. 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.
3. The general rule for all diets, which applies to this one, iswater consumption. Drink plenty of fluids every day to keep your body hydrated.

First, the weight will come from water, not fat. But do not despair and stop half way. Then you will achieve the desired result.

Views

People have different body types initially. Dietary habits also influence the figure. Adapting to different requirements, the ketone diet for weight loss has a different menu. And if we take into account that it is also used by athletes for "drying", then the options for execution, of course, will be different.

1. The simplest ketone diet is such a constant diet, where they adhere to a certain ratio of proteins, fats and carbohydrates.
2. Another option is the power look. Then refeeds 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.
3. A cyclic version may also be provided. To restore the glycogen reserve, a special regimen is established when it is necessary to replenish carbohydrate reserves. The latter type has many nuances in execution. Therefore, it is desirable to coordinate it with specialists.

What can and can't you eat?

The ketone diet, the foods that make up the daily diet, has the following:

• fish;
• meat;
• nuts;
• milk and products,made from it, low in fat;
• seafood;
• eggs;
• a small amount of low starch vegetables.

The following products are strictly prohibited:

• potato;
• grapes;
• bananas;
• bread;
• cereals;
• chocolate;
• sugar;
• confectionery;
• muffin.

By basing your diet on the list of allowed foods and eliminating the prohibited ones, a ketone diet can be formulated. The menu should take into account the energy value of the products. This is done in order to control carbohydrate intake.

Menu

Let's consider an example of a diet for one day.

• Breakfast may consist of scrambled eggs (two eggs and five egg whites) topped with some almonds or cheese. Another option: 150 grams of cheese and coffee with almonds.
• Other meals consist of a choice of 200 grams of chicken breast, seafood fish or squid. In addition, 200 grams of vegetable salad are included (or cucumbers, sweet 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 without carbohydrates completely. In addition, there is a risk of damage tointernal organs like the liver, kidneys, and possibly others. In addition, intoxication of the body due to ketones can occur.

Third, although they confirm that the result has been achieved, they are no longer going to go on a diet, as they received related problems.

But one way or another, everyone, without exception, assures that adherence to the diet requires a certain perseverance to achieve the cherished goal. And athletes add that, following such a diet, they also use special sports supplements. Therefore, for them, the regime is easy and without complications.

Thus, we can conclude that the ketone diet, although effective for weight loss, is not suitable for everyone. Therefore, the question of its choice should be approached carefully and deliberately.