The vast majority of people have dreamed and will dream of losing weight.But why not many things succeed in this area?
There is little useful information on this topic, difficulties in restrict diet, insufficient motivation, financial difficulties, health problems and so on the main causes (most of which are usual excuses to do) a lack of positive results.
There are many diets.Some are more efficient, others are less, but each is based on weight loss: creating a calorie deficiency.You have to spend more energy than to bet.
Thanks to what can make such a shortage?First of all, these are the reduction of physical activity and secondly the number of calories consumed and the food in the diet will be significantly less.Less consumption, more consumption - the result is not far away.
One of the most effective diets of Keto, Vince Gironda supported in the 60s.What is your property?When excluding carbohydrates, the use of large amounts of fat and protein in the diet is a given system for body restructuring.
How is the keto diet different from other diets and diets
Because carbohydrates are the main fuel for nutrition of the brain and body, it forces your body to switch to an alternative source of energy - fat in keto and simply called the process of using such cleavage and fat.
Thanks to this rotation, the exhaustion of its own carbohydrate supplies - 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 say so detailed.Why?
Yes, because the most important thing is to understand the essence of this system: due to the almost complete rejection of carbohydrates, the use of large amounts of fat to the brain, causing a lack of calorie numbers in the diet, can safely lose weight and burn the subcutaneous fat.
Is it worth the complete removal of carbohydrates?Only 30-50 grams of fiber can be left to function properly.They do not affect fat burning but improve digestion.
Fiber is green in ugly vegetables (cucumbers, salad, spinach, etc.).
How do you adapt to the body to such a diet
Phase 1.For the first 8-10 hours of the diet, the body's carbohydrate reserves are exhausted.
Phase 2.On the second day, after introducing the last carbohydrates, the body is rebuilt to a new source of energy.
Phase 3.5-6 days, the body uses fat as an energy source.But in addition, proteins also become a source of energy.
Phase 4.Your body is completely rebuilt to break down fat.Protein is no longer used as energy.The 3/4 brain is fed by ketosis.
Important points are carbohydrate load.What is your meaning?After saying, after a two -week diet, your body uses an alternative source of energy - fat.
But a certain amount of carbohydrates are needed to accelerate metabolism and develop the adaptive properties of the body.How many?With 10 grams of carbohydrates, all body weight will be sufficient.
When?After two or more weeks of keto-diet.The load should hold up to 12-18 hours.During this period, he eats complex and simple carbohydrates, fiber, and then again forces his body to "go" into ketosis mode.
The composition of the keto diet
What is the composition of the diet?One third of the daily calorie content should be proteins, the rest - fat.As you know, 1 grams of fat is 9 kcal and 1 grams of protein is 4 kcal.
For example, you need 2200 kcal one day to lose weight.This means that we use 200 grams of fat and 100 grams of protein, taking into account the ratio.Overall, it will be 2200 kcal/day.Elemental arithmetic helps the body good results.
Permissible and prohibited products
What products should I consume?The most important thing is that they do not have carbohydrates.This is still the advantage of animal food.
It also makes sense to be unsaturated fats (linseed, olive, walnut oil), fish oil and, as above, add a little fiber.
Keto diet: a week menu
It introduces products that have a positive effect on the body and help reduce weight.
Morning (8.00-10.30)
Protein cocktails (cottage cheese, berries, milk) are a glass.
Protein from three eggs, steep.
Bread cheese (low calories, up to 250 kcal).
Dinner (12.00 - 14.30)
Brown rice on the water.
A slice of cheese.
Cooked chicken without skin -150 gr.
Afternoon snack (16.00)
A glass of cocktail (mix a blender - milk, curd, banana)
The walnut is a handful.
Dinner (17.00 - 6:30 pm)
Fish for 150 g of steam or grill.
The brown rice prepared for water is a part.
Salad (1/2 cucumber, onion, ½ tomatoes).
Cottage cheese.
Harm the body from the keto diet
- The scent of acetone.Excess (ketones) of products appears.What to do?Simple water helps.3 liters a day is a great way to get rid of the problem.
- Reducing power.This phenomenon is observed at the beginning of the diet and this disease lasts about a week.After the brain completely restores its work.
- Avitaminosis.Reducing the choice of products is missing vitamins and minerals.Further receiving vitamin complexes will help you cope with this problem.
- You can't drink alcohol with a keto diet.The consequences can be very regrettable.
- Constipation.Well, the solution to this problem is the same fiber that normalizes the intestines.
Before you try this diet, make sure you are really ready, because you need enormous exposure, willpower, patience.Start and finish should not hurt your health.The point is to be responsible for the weight loss task and the result is not far away.