Most people dream of losing weight.But why aren’t there much success in this field?
There is little useful information on this topic, difficulty in restricting diets, insufficient motivation, financial difficulties, health problems, etc. are the main reasons (most of which are ordinary excuses for doing nothing) lack of positive results.
Have a lot of diet.Some are more effective, some are less, but all are based on the principle of weight loss: causing calorie deficiencies.You have to spend more energy than you receive.
What causes such a shortage?First, these are physical exercise, and second, they reduce the number of calories consumed separately, and the food in the diet will be greatly reduced.Less consumption, more consumption - the result is not far.
The most effective is Keto's diet, which was promoted by Vince Gironda in the 1960s.What is its function?In the process of completely excluding carbohydrates, a large amount of fat and protein is used in the diet, which is a specific system that regulates the body.
How is the keto diet different from other diets and dietary characteristics?
Since carbohydrates are the primary fuel for nutrition throughout the brain and body, you force the body to turn to an alternative energy source - fat in ketones, and this process of dividing and using fat is called ketosis.
Due to this rotation, its own consumption of carbohydrate stocks - glycogen, located in the muscles and liver, the body will automatically burn subcutaneous fat.
This diet has a deeper decoding, more clearly describing the principles of work and mechanisms, but it is undoubtedly detailed.Why?
Yes, because the main thing is to understand the nature of the system: Since carbohydrates are almost completely rejected, using a lot of fat for normal functioning of the brain, causing calorie deficiencies in your diet, you can safely lose weight and burn subcutaneous fat.
Is it worth it to remove carbohydrates completely?Only 30-50 grams of fiber are left for proper intestinal operation.They do not affect fat burning, but they improve digestibility.
There are green and ugly vegetables in the fiber (cucumber, salad, spinach, etc.).
How the body adapts to this diet
Stage 1.During the first 8-10 hours of your diet, your carbohydrate reserves are exhausted.
Stage 2.The next day, after the last carbohydrate intake, the body has been rebuilt into a new energy source.
Stage 3.In 5-6 days, the body has used fat as a source of energy.But, in addition, protein is becoming a source of energy.
Stage 4.Your body has completely reconstructed the breakdown of fat.Protein is no longer used as energy.The brain at 3/4 is powered by ketosis.
The key point is carbohydrate load.What does it mean?After that, after two weeks of eating, your body uses an alternative source of energy – fat.
However, in order to accelerate metabolism, to develop the body's adaptability, a certain amount of carbohydrates are still needed.How many?10 grams of carbohydrates per kilogram of body weight is enough.
when?After two weeks or more Keto-Diet.The load should last no more than 12-18 hours.In the meantime, you can eat complex and simple carbs, fiber, and then force your body to "enter" ketosis mode again.
Composition of the keto diet
What are the ingredients of your diet?One third of the daily calories 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 a day to lose weight.This means that given the ratio, we use 200 grams of fat and 100 grams of protein.A total of 2200 kcal/day will be provided.Basic arithmetic will help make your body good results.
Allowed and prohibited products
What products should be consumed?Any, the main thing is that they don't have carbohydrates.Food from animals can still be given.
Adding unsaturated fats (flaxseed, olives, nut oil), fish oil, as mentioned above, it makes sense to have a bit of fiber.
Keto Diet: A Weekly Menu
It proposes products that have a positive impact on the body and helps lose weight.
breakfast(8.00-10.30)
A glass of protein cocktail (composed of cheese, berries, milk).
Protein from three steep eggs.
Bread with cheese (low content, no more than 250 kcal).
dinner(12.00-14.30)
Brown rice on water.
A slice of cheese.
Cooked chicken without skin - 150 gr.
Afternoon snack(16.00)
One cup of cocktail (mix mixer - milk, cheese, banana)
Walnuts are a minority.
dinner(17.00-18.30)
Fish 150 g steam or grill.
Brown rice prepared on water is part of it.
Salad (1/2 cucumber, red onion, ½ tomato).
cottage cheese.
The harm of keto diet to the body
- The smell of acetone.An unpleasant odor appears due to excessive splitting products (ketones).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 was observed at the beginning of the diet, which lasted about a week.The brain completely restores its work.
- avitaminiso.Vitamins and minerals are deficient due to reduced product selection.Additional reception of vitamin complexes will help solve this problem.
- Using a keto diet, you won't drink alcohol under any circumstances.The consequences can be very sad.
- constipate.Well, the solution to this problem will be the same as the fibers that normalize the gut.
Before trying this diet, make sure you are really ready as it requires a lot of exposure, willpower, patience.Start and don't end, you can harm your health.The most important thing is to be responsible for the task of losing weight, but the result is not far from it.