The vast majority of people dreamed, dream and dream of losing weight.But why not succeed in this area?
There is little useful information on this subject, difficulties to limit the diet, insufficient motivation, financial difficulties, health problems, etc.are the main reasons (most of which are ordinary excuses in order to do nothing) the absence of a positive result.
There are a large number of diets.Some are more effective, others are less, but all are based on the principle of losing weight: the creation of a calorie deficiency.You must spend more energy than receiving.
Because of what to create such a shortage?First, it is physical activity, and secondly, it is a decrease in the number of calories consumed, respectively, and food in your diet will become much less.Less consumption, more consumption - the result is not far away.
One of the most effective is Keto's diet, which was promoted by Vince Gironda in the 1960s. What is its functionality?In the complete exclusion of carbohydrates, the use of a large amount of fat and protein in the diet, a specific system for restructuring your body.
How the keto diet differs from other diets and diet functions
Since carbohydrates are the main fuel in brain and body nutrition as a whole, you force your body to move on to another source of energy - keto fat, and that the process of such fractionation and the use of fat is simply called ketosis.
Due to this rotation, the exhaustion of its own carbohydrates - glycogen, located in the muscles and the liver, and the body automatically burns subcutaneous fats.
There is a deeper decoding of this diet, with a clearer description of the principles of labor and mechanism, but it is useless to speak to it in these details.For what?
Yes, because the essential 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 calorie deficiency in the diet, you can lose weight safely and burn subcutaneous fats.
Is it worth eliminating the carbohydrates completely?Only 30 to 50 grams of fibers can be left for the proper functioning of the intestines.They will not affect the combustion of fats, but will improve digestion.
The fibers are in ugly green vegetables (cucumbers, salad, spinach, etc.).
How is bodily adaptation to such a diet
Phase 1. During the first 8 to 10 hours of the diet, your body carbohydrates are exhausted.
Phase 2. On the second day, after the last consumption of carbohydrates, the body is already rebuilt to a new source of energy.
Phase 3. At 5-6 days, the body already uses fat as a source of energy.But, moreover, proteins also become an energy source.
Phase 4. Your body has completely rebuilt the rupture of fat.Protein is no longer used as energy.The 3/4 brain is powered by ketosis.
Important points are the loading of carbohydrates.What is its meaning?Afterwards, let's say, two weeks of diet, your body uses another source of energy - fat.
But to speed up metabolism, to develop the adaptive properties of the body, a certain amount of carbohydrates is always necessary.How much?10 grams of carbohydrates for each kilogram of body weight will be sufficient.
When?After two weeks or more of keto-diet.The load should not last more than 12 to 6 p.m.During this period, you eat complex and simple carbohydrates, fibers, then force your body again to "pass" in ketosis mode.
The composition of the keto diet
What is the composition of the diet?A 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 2,200 kcal per day for weight loss.This means that, given the proportion, we use 200 grams of fat and 100 grams of protein.In total, it will give 2,200 kcal / day.Elementary arithmetic will help put your body to a good result.
Authorized and prohibited products
What products should be consumed?Everything, the main thing is that they have no carbohydrates.The advantage can still be given to food of animal origin.
It is also logical to add unsaturated fats (flax seeds, olive, nut oil), fish oil and as mentioned above, a little fiber.
Diet Keto: Menu for a week
It has products that have a positive effect on the body and help reduce weight.
Breakfast (8.00-1.30)
Protein cocktail (consists of cottage cheese, berries, milk) a glass.
Proteins of three stiff eggs in steep.
Cheese bread (low-calorie, no more than 250 kcal).
Dinner (12:00 p.m. - 2:30 p.m.)
Brown rice on water.
A slice of cheese.
Skin -free boiled chicken -150 gr.
Afternoon snack (4 p.m.)
A glass of cocktail (mix in a mixer - milk, cottage cheese, banana)
Nuts are a handful.
Dinner (5:00 p.m. - 6.30 p.m.)
Fish 150 g for steam or grill.
Brown rice prepared on water is a part.
Salad (1/2 cucumber, red onion, ½ tomato).
White cheese.
Harm the body of the keto diet
- The smell of acetone.With an excess of product splitting (ketones), an unpleasant odor appears.What to do?Simple water will help you.3 liters per day will be a great way to get rid of the problem.
- Reduce performance.This phenomenon is observed at the start of the diet and this condition lasts about a week.After the brain, completely restores its work.
- Avitaminosis.Due to reducing the choice of products, there is a lack of vitamins and minerals.An additional reception of vitamin complexes will help cope with this problem.
- With an keto diet, in no case can you drink alcohol.The consequences can be very deplorable.
- Constipation.Well, the solution of this problem will be the same fiber that normalizes the intestines.
Before trying this diet, make sure you are really ready, because it requires enormous exposure, will, patience.Start and not finish, you can harm your health.The main thing is to be responsible for the task of losing weight, and the result is not far away.