The vast majority of people dreamed, dreamed and will dream of losing weight.But why isn't many successful in this area?
There is hardly any useful information on this topic, difficulties in limiting nutrition, inadequate motivation, financial difficulties, health problems, etc.
There are a large number of diets.Some are more effective, others are less, but everyone is based on the principle of weight: creation of a lack of calories.You have to spend more energy than to receive.
Because of what should be created for such a defect?First, this is physical activity, and secondly, it is a decrease in the number of calories consumed, and the food in your diet becomes significantly lower.Less consumption, more consumption - the result is not far away.
One of the most effective is Keto's nutrition, which was funded by Vince Gironda in the 1960s.What is its function?In full exclusion of carbohydrates, using a large amount of fats and proteins in nutrition, a specific system for the restructuring of your body.
How Keto diet distinguishes from other diets and diet characteristics
Since carbohydrates are the main fuel for the diet of the brain and body as a whole, they force their body to switch to an alternative energy source in keto, and the process of such a division and use of fat is simply referred to as ketosis.
Due to this rotation, the exhaustion of its own carbohydrates is glycogen 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 makes no sense to tell this in detail.Why?
Yes, because 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, which causes you to create calorie deficiency in the diet, you can reliably remove and burn subcutaneous fat.
Is it worth removing carbohydrates completely?Only 30-50 grams of fiber can remain for the proper operation of the intestine.You will not influence the burning of fat, but will improve digestion.
Fiber are in green ugly vegetables (cucumbers, salad, spinach, etc.).
What is the body adjustment to such a diet?
Phase 1. In the first 8-10 hours of nutrition, your body's caroshydrates are exhausted.
Phase 2. On the second day, after the last intake of carbohydrates, the body is already being converted into a new energy source.
Phase 3. On 5-6 days, the body already uses fat as an energy source.In addition, proteins also become an energy source.
Phase 4. Your body has completely converted into the collapse of fat.Protein is no longer used as energy.The brain at 3/4 is driven by ketosis.
Important points are carbohydrate loading.What does its meaning mean?After two weeks of a diet, your body uses an alternative energy source - fat.
In order to accelerate the metabolism and develop the adaptive properties of the body, a certain amount of carbohydrates is still required.How many?10 grams of carbohydrates are sufficient for each kilogram of body weight.
When?After two or more weeks keto-dit.The load should not take longer than 12-18 hours.During this time they eat complex and simple carbohydrates, fiber and then force their body again to go into ketosis mode.
The composition of the keto diet
What is the composition of the diet?A third of the daily calorie content should be proteins, the rest - fat.As you know, there is 1 gram of fat 9 kcal and 1 gram of protein 4 kcal.
For example, you need 2200 kcal for weight loss in one day.This means that in view of the ratio we use 200 grams of fat and 100 grams of protein.There will be a total of 2200 kcal/day.Elementalarithmetic helps your body to a good result.
Allowed and forbidden products
Which products should be consumed?The main thing is that you have no carbohydrates.The advantage can still be given to the food of animal origin.
It also makes sense to add an unsaturated fat (linseed, olives, nut oil), fish oil and as mentioned above, to add a little fiber.
Keto diet: menu for a week
It presents products that have a positive effect on the body and reduce weight.
Breakfast (8.00-10.30)
Protein cocktail (consists of cottage cheese, berries, milk) a glass.
Protein of three eggs that are steeply cooked.
Bread with cheese (low California, no more than 250 kcal).
Dinner (12 p.m. - 2.30 p.m.)
Brown rice on the water.
A piece of cheese.
Cooked chicken without skin -150 gr.
Afternoon snack (16.00)
A glass of cocktail (mix in a mixer - milk, hut cheese, banana)
Walnuts are a handful.
Dinner (5 p.m. - 6.30 p.m.)
Fish 150 g for steam or grill.
Brown rice prepared on the water is a part.
Salad (1/2 cucumber, red onion, ½ tomato).
Cottage cheese.
Damage to the body by keto diet
- The smell of acetone.An unpleasant smell appears in the event of an excess of fission products (ketones).What to do?Simple water helps you.3 liters a 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 takes about a week.After the brain completely restores its work.
- Avitaminosis.Due to the reduction of the product selection, there is a lack of vitamins and minerals.An additional reception of vitamin complexes helps to deal with this problem.
- With a keto diet you can never drink alcohol.The consequences can be very unfortunate.
- Constipation.Well, the solution to this problem is the same fiber that normalizes the intestine.
Before trying this diet, make sure that you are really ready because it requires enormous exposure, willpower and patience.When you start and are not ready, you can affect your health.The main thing is to refer to the task of losing weight, and the result is not far away.