The greater part of the people dreamed, dream and will dream of losing weight.But why are they not much to succeed in this area at all?
There is a little useful information on this topic, difficulties in limiting diet, insufficient motivation, financial difficulties, health problems, etc.
There are a large number of diets.Some of them are more effective, others are less, but all of them are based on the principle of weight loss: creating a deficiency of calories.You need to spend more energy than you get.
For what to create such a shortage?First, these are physical activity and second, it is a reduction in the number of calories consumed, and the food in your diet will become significantly smaller.Less consumption, more consumption - the result is not far away.
One of the most effective is the Keto diet, which was promoted by Vince Gyro in the 60s.What is its characteristic?When completely excluded in carbohydrates, the use of a large amount of fat and protein in the diet, a specific system for restructuring your body.
How keto diet differs from other diets and characteristics of the diet
Because carbohydrates are the main fuel for the nutrition of the brain and body as a whole, you are forcing your body to move to an alternative source of energy - fat in keto, and the process of such division and use of fat is simply called ketosis.
Because of this rotation, the depletion of your own carbohydrate reserves - glycogen located in the muscles and liver, and the body burns subcutaneous fat automatically.
There is a more deep decoding of this diet, with a more clear description of the principles of work and mechanism, but there is no point in telling it in such details.Why?
Yes, since the main thing is to understand the essence of this system: due to the almost complete rejection of carbohydrates, the use of a large amount of fat for the proper functioning of the brain, creating a deficiency of calories in the diet, you can safely lose weight and burn subcutaneous fat.
Is it worth completely eliminating carbohydrates?Only 30-50 grams of fiber can be left for proper bowel function.They will not affect fat burning, but will improve digestion.
The fiber is in green ugly vegetables (cucumbers, salad, spinach, etc.).
How is the adaptation of the body to such a diet
Phase 1. In the first 8-10 hours of the diet, your reserves of carbohydrates of the body are exhausted.
Phase 2. On the second day, after the last carbohydrate intake, the body is already recovering to a new source of energy.
Phase 3. By 5-6 days the body already uses fat as a source of energy.But in addition, proteins also become a source of energy.
Phase 4. Your body is completely reconstructed to the breakdown of fat.Protein is no longer used as energy.The brain at 3/4 is powered by ketosis.
Important points are carbohydrate load.What is its meaning?After, say, two weeks on a diet, your body uses an alternative source of energy - fat.
But in order to accelerate metabolism, to develop the adaptive properties of the body, a certain amount of carbohydrates is still required.How many?10 grams of carbohydrates per kilogram of body weight will be sufficient.
When?After two or more weeks, the ket-diet.The load should last no more than 12-18 hours.During this period you eat complex and simple carbohydrates, fiber and then again force your body to "go" to the ketosis regime.
The composition of a keto diet
What is the composition of the diet?One third of the daily calorie content should 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 per day for weight loss.This means, given the proportion, we use 200 grams of fat and 100 grams of protein.It will give a total of 2200 kcal/day.Elemental arithmetic will help you bring your body to a good result.
Authorized and Prohibited Products
What products should be consumed?Everyone, the main thing is that they have no carbohydrates.The advantage can still be given to the food of animal origin.
It also makes sense to add unsaturated fat (flaxseed, olive, walnut oil), fish oil and as mentioned above, a little fiber.
Keto Diet: Menu for Week
It presents products that have a positive effect on the body and help to lose weight.
Breakfast (8.00- 10.30)
Protein cocktail (consists of cottage cheese, berries, milk) one glass.
A protein of three eggs made steeply.
Bread with cheese (low -calorie, not more than 250 kcal).
Dinner (12.00 - 14.30)
Brown rice on the water.
A slice of cheese.
Boiled chicken without skin -150 g.
Afternoon breakfast (16.00)
A glass of cocktail (mix in a blender - milk, cottage cheese, banana)
Nuts are a handful.
Dinner (17.00 - 18.30)
Fish 150 g for steam or grill.
Brown rice made on the water is one serving.
Salad (1/2 cucumber, red onion, ½ tomato).
Cottage cheese.
Damage to the body from keto diet
- The smell of acetone.With excess separation of products (ketones), an unpleasant odor occurs.What should I do?Simple water will help you.3 liters a day will be a great way to get rid of the problem.
- Reducing productivity.This phenomenon is observed at the beginning of the diet and this condition lasts for about a week.Once the brain fully restores its work.
- Avitaminosis.Due to the reduction of products, there are no vitamins and minerals.Additional intake of Vitamin complexes will help to deal with this problem.
- With a keto diet, you can by no means drink alcohol.The consequences can be very deplorable.
- Constipation.Well, the solution to this problem will be the same fiber that normalizes the intestine.
Before you try this diet, make sure you are really ready, because it requires a huge exposure, willpower, patience.Starting and not finishing, you can harm your health.The main thing is to connect responsibly to the task of weight loss and the result is not far away.