The vast majority of people dreamed, dreams and dreams of losing weight.But why not many have succeeded in this area?
There is little useful information on this topic, difficulty in limiting the diet, insufficient motivation, financial difficulties, health problems and so on are the main reasons (most of which are ordinary apologies to do nothing) the lack of a positive result.
There are a large number of diets.Some are more effective, others are less, but everyone is based on the principle of losing weight: creating a deficiency of calories.You have to spend more energy than to receive.
Because of what to create this deficiency?Firstly, these are physical activity and, secondly, it is a decrease in the number of calories consumed, respectively, and the food in your diet will become significantly lower.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 feature?In the complete exclusion of carbohydrates, the use of a large amount of fat and proteins in the diet, a specific system to renovate your body.
Like the Keto diet differs from the other diets and dietary characteristics
Since carbohydrates are the main fuel for the nutrition of the brain and the body as a whole, it forces the body to move on to an alternative source of energy: fat in keto and the process of this division and using fat is simply called ketosis.
Because of this rotation, the exhaustion of its own carbohydrate stocks - glycogen, located in the muscles and liver, and the body automatically burns subcutaneous fat.
There is a deeper decoding of this diet, with a clearer description of the principles of work and mechanism, but it does not make sense to tell it in detail.Why?
Yes, because the main thing is to understand the essence of this system: due to the almost complete refusal of carbohydrates, the use of a large amount of fats for the correct functioning of the brain, creating deficiency of calories in the diet, it is possible to lose weight and burn subcutaneous fat.
Is it worth removing carbohydrates completely?Only 30-50 grams of fiber can be left for the correct functioning of the intestine.They will not influence the combustion of fat, but will improve digestion.
Fiber is in ugly green vegetables (cucumbers, salad, spinach, etc.).
How is the adaptation of the body to this diet
Phase 1. In the first 8-10 hours of diet, body carbohydrate reserves are exhausted.
Phase 2
Phase 3. In 5-6 days, the body already uses fat as a source of energy.But also, proteins are also becoming a source of energy.
Phase 4. Your body has completely reconstructed to the breakdown of fat.The protein is no longer used as energy.The 3/4 brain is powered by ketosis.
Important points are the carbohydrate load.What is its meaning?After, for example, two weeks of diet, your body uses an alternative source of energy: fat.
But to accelerate the metabolism, to develop the adaptive properties of the body, a certain amount of carbohydrates is still necessary.How many?10 grams of carbohydrates per kilogram of body weight will be sufficient.
When?After two or more weeks of Keto-Diet.The load should not last more than 12-18 hours.During this period, eat complex and simple carbohydrates, in fiber and then force your body again to "go" in kenetoso mode.
The composition of the Keto diet
What is the composition of the diet?A third of the daily caloric content should be protein, the rest - fat.As you know, 1 gram of fat is 9 kcal and 1 gram of proteins is 4 kcal.
For example, you need 2200 kcal on a day for weight loss.This means, given the proportion, we use 200 grams of fats and 100 grams of protein.In total it will give 2200 kcal/day.Elementary arithmetic will help to bring your body to a good result.
Allowed and prohibited products
Which products should be consumed?Whatever main thing is that they have not carbohydrates.The advantage can still be given to food of animal origin.
It also makes sense to add unsaturated fats (flax seeds, olive, walnut oil), fish oil and as mentioned above, a small fiber.
Keto diet: menu for a week
It has products that have a positive effect on the body and help reduce weight.
Breakfast (8.00- 10.30)
Protein cocktail (consists of cottage, berries, milk) a glass.
Protein from three eggs cooked in steeply.
Bread with cheese (low caloric, no more than 250 kcal).
Dinner (12.00 - 14.30)
Full rice on the water.
A slice of cheese.
Boiled chicken without leather -150 gr.
Afternoon snack (16.00)
A glass of cocktails (mix a blender: milk, cottage, banana)
Walnuts are a handful.
Dinner (17.00 - 18.30)
Fish 150 g for steam or grid.
The full rice prepared on the water is a portion.
Salad (1/2 cucumber, red onion, ½ tomato).
Cottage cheese.
Damaging the body from the diet that
- The smell of acetone.With an excess of division of products (ketoni), an unpleasant smell 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 beginning of the diet and this condition lasts about a week.After the brain completely restores his work.
- Avitaminosis.Due to the reduction of the choice of products, vitamins and minerals are missing.A further reception of vitamin complexes will help to meet this problem.
- With a 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 intestine.
Before trying this diet, make sure you are really ready, because it requires enormous exposure, willpower, patience.Start and not finish, you can damage your health.The main thing is to relate responsibly to the task of losing weight and the result is not far away.