Most people dream, dream and dream of losing weight.But why not many succeed in this area at all?
There are some useful information on this topic, difficulty in limiting diet, insufficient motivation, financial difficulties, health problems and so on is the main reason (mostly common reasons for not doing any) lack of positive results.
There are a large number of diets.Some are more effective, others are less, but all are based on the principle of weight loss: creating calorie deficiency.You must spend more energy than receiving.
Because what to do with such a shortage?First, this is physical activity, and second, it is a decrease in the amount of calories used, each, and food in your diet will be less.Less usage, more use - the result is not far away.
One of the most effective is the keto diet, promoted by Vince Gironda in 60 -an.What are the features?In the complete exclusion of carbohydrates, the use of large amounts of fat and protein in the diet, a system specializing in restructuring your body.
How Keto Diet Different from diet and other dietary features
Because carbohydrates are the main fuel for brain and body nutrition as a whole, you force your body to switch to alternative energy sources - fat in keto, and the process of separation and use of fat is only called ketosis.
Due to this rotation, the reduction of its own carbohydrate stock - glycogen, located in the muscles and liver, and the body burns subcutaneous fat automatically.
There is a deeper decoding about this diet, with a clearer description of the principles of work and mechanism, but it is no point in telling it in detail.Why?
Yes, because the main thing is to understand the essence of this system: due to the nearly complete rejection of carbohydrates, the use of large amounts of fat to function properly from the brain, creating a calorie deficiency in the diet, you can safely lose weight and burn subcutaneous fat.
Is it worth it to get rid of carbohydrates completely?Only 30-50 grams of fiber can be left for proper bowel surgery.They will not affect fat burning, but will increase digestion.
Fiber is a vegetable of green (cucumbers, salads, spinach, etc.).
How to adjust the body with a diet like that
Phase 1. In the first 8-10 hours of your diet, your body's carbohydrate reserves are running out.
Phase 2. On the second day, after the last carbohydrate intake, the body was rebuilt to a new source of energy.
Phase 3. At 5-6 days, the body already uses fat as a source of energy.But, in addition, protein is also a source of energy.
Phase 4. Your body has been fully rebuilt to fat fractions.Protein is no longer used as energy.The brain at 3/4 is powered by ketosis.
An important point is carbohydrate loading.What does it mean?After, say, two weeks of diet, your body uses alternative energy sources - fat.
But to accelerate metabolism, to develop the body's adjustment, a number of carbohydrates are still needed.How much?10 grams of carbohydrates per kilogram of weight will be sufficient.
When?After two or more weeks of keto-diet.The load should last no more than 12-18 hours.During this time, you eat complex and simple carbohydrates, fiber, and again forced your body to "go" to ketosis mode.
Keto diet composition
What is the composition of the diet?One third of the daily calorie content must be protein, the rest - fat.As you know, 1 gram of fat is 9 kcal, and 1 gram of protein is 4 kcal.
For example, you need 2200 kcal a day for weight loss.This means that, given the proportion, we use 200 grams of fat and 100 grams of protein.Overall it will provide 2200 kcal/day.Basic arithmetic will help bring your body a good result.
Products allowed and prohibited
What products should be eaten?Anyway, the main thing is that they have no carbohydrates.The advantages can still be given to the original food of the animal.
It also makes sense to add unsaturated fat (hemp seeds, olives, peanut oil), fish oil and as mentioned above, small fibers.
Keto Diet: Menu for one week
It presents a product that has a positive effect on the body and helps lose weight.
Breakfast (8.00- 10.30)
Protein cocktails (consisting of cottage cheese, berries, milk) one glass.
Protein from three eggs cooked steep.
Bread with cheese (low -calorie, no more than 250 kcal).
Dinner (12.00 - 14.30)
War rice on the water.
One piece of cheese.
Boiled chicken without skin -150 gr.
Evening snacks (16.00)
A glass of cocktail (mix in a blender - milk, cottage cheese, banana)
Walnut is a few.
Dinner (17.00 - 18.30)
Fish 150 g for steam or grill.
The brown rice provided on the water is a part.
Salad (1/2 cucumber, red onion, ½ tomatoes).
Cottage cheese.
Harm the body from a keto diet
- The smell of acetone.With excess separation products (ketones), unpleasant odors appear.What to do?Simple water will help you.3 liters a day will be a great way to get rid of problems.
- Reduce performance.This phenomenon is observed at the beginning of the diet and the condition lasts for a week.After the brain completely restores its work.
- Avitaminosis.Due to the reduction of product choice, there are vitamin and mineral deficiency.Additional acceptance of vitamin complexes will help solve this problem.
- With a keto diet, you can't drink alcohol.The consequences can be very sad.
- Constipation.Well, this solution will be the same fiber that normalizes the intestines.
Before you try this diet, make sure you are really ready, as they require great exposure, desire, patience.Starting and not done, you can endanger your health.The main thing is to be responsible for the task of losing weight, and the results are not far away.