The vast majority of people dreamed, dream and will dream of losing weight.But why is not many to succeed in this area at all?
There is little useful information on this topic, difficulties in limiting the diet, insufficient motivation, financial difficulties, health problems and so on are the main reasons (most of which are ordinary excuses in order to do nothing) the lack of a positive result.
There are a large number of diets.Some are more effective, others are less, but all of them are based on the principle of losing weight: creating a calorie deficiency.You must spend more energy than to receive.
Due to what to create such a shortage?Firstly, these are physical activity, and secondly, it is a decrease in the number of calories consumed, respectively, and food in your diet will become significantly less.Less consumption, more consumption - the result is not far off.
One of the most effective is Keto's diet, which was promoted by Vince Gironda in the 60s.What is its feature?In the complete exclusion of carbohydrates, the use of a large amount of fats and proteins in the diet, a specific system for restructuring your body.
How Keto diet differs from other diets and diet features
Since carbohydrates are the main fuel for nutrition of the brain and the body as a whole, you force your body to switch to an alternative source of energy - fat in Keto, and the process of such splitting and using fat is simply called ketosis.
Due to this rotation, the depletion of its own stocks of carbohydrates - glycogen, located in the muscles and liver, and the body burns subcutaneous fat automatically.
There is a deeper decoding of this diet, with a more clear description of the principles of work and mechanism, but there is no point in telling about it in such 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, creating calorie deficiency in the diet, you can safely lose weight and burn subcutaneous fat.
Is it worth it to completely remove carbohydrates?Only 30-50 grams of fiber can be left for the proper operation of the intestines.They will not affect the burning of fat, but will improve digestion.
Fiber is in green ugly vegetables (cucumbers, salad, spinach, etc.).
How is the body adaptation to such a diet
Phase 1. In the first 8-10 hours of the diet, your reserves of carbohydrates of the body are exhausted.
Phase 2. On the second day, after the last intake of carbohydrates, the body is already being rebuilt to a new source of energy.
Phase 3. On 5-6 days, the body already uses fat as a source of energy.But, in addition, proteins are also becoming a source of energy.
Phase 4. Your body has completely rebuilt to the breakdown of fat.Protein is no longer used as energy.The brain at 3/4 is powered by ketosis.
Important points are carbohydrate loading.What is its meaning?After, say, two weeks of a diet, your body uses an alternative source of energy - fat.
But to accelerate metabolism, to develop the adaptive properties of the body, a certain amount of carbohydrates is still required.How many?10 grams of carbohydrates for every kilogram of body weight will be enough.
When?After two or more weeks of keto-diet.The load should last no more than 12-18 hours.During this period, you eat complex and simple carbohydrates, fiber, and then again force your body to “go” to the ketosis mode.
The composition of 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, 1 gram of fat is 9 kcal, and 1 gram of protein 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 fat and 100 grams of protein.In total it will give 2200 kcal/day.Elementary arithmetic will help bring your body to a good result.
Permitted and prohibited products
What products should be consumed?Any, the main thing is that they do not have carbohydrates.The advantage can still be given to the food of animal origin.
It also makes sense to add unsaturated fats (linseed, olive, nut oil), fish oil and as mentioned above, a little fiber.
Keto Diet: Menu for a week
It presents products that have a positive effect on the body and help reduce weight.
Breakfast (8.00- 10.30)
Protein cocktail (consists of cottage cheese, berries, milk) one glass.
Protein from three eggs cooked in steep.
Bread with cheese (low -calorie, not more than 250 kcal).
Dinner (12.00 - 14.30)
Brown rice on the water.
One slice of cheese.
Boiled chicken without skin -150 gr.
Afternoon snack (16.00)
A glass of cocktail (mix in a blender - milk, cottage cheese, banana)
Walnuts are a handful.
Dinner (17.00 - 18.30)
Fish 150 g for steam or grill.
Brown rice prepared on the water is one portion.
Salad (1/2 cucumber, red onion, ½ tomato).
Cottage cheese.
Harm to the body from Keto diet
- The smell of acetone.With an excess of splitting products (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.
- Reducing performance.This phenomenon is observed at the beginning of the diet and this condition lasts about a week.After the brain completely restores its work.
- Avitaminosis.Due to the reduction in the choice of products, there is a lack of vitamins and minerals.An additional reception of vitamin complexes will help to cope with 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 intestines.
Before you try this diet, make sure you are really ready, because it requires a huge exposure, willpower, patience.Starting and not finishing, you can harm your health.The main thing is to responsibly relate to the task of losing weight, and the result is not far off.