The vast majority of people dreamed, dreamed and dreaming of losing weight.But why didn't they work in this area?
Small useful information on this topic, difficulties in restricting diet, insufficient motivation, financial difficulties, health problems, and thus are the main reasons (most ordinary excuses are not to do anything) lack of positive results.
There are a large number of diets.Some are more efficient, others are smaller, but all are based on the principle of weight loss: creating a lack of calories.You have to spend more energy than to receive.
Because of what to create such a disadvantage?First, these are physical activity, and the other, it is a reduction in the number of consumed calories, and the food in your diet will become significantly lower.Minor consumption, more consumption - the result is not far away.
One of the most efficient is Keto's diet that promoted Vince Girond in the 60s.What is his feature?In full exclusion of carbohydrates, the use of a large amount of fat and protein in the diet, a certain system for restructuring your body.
As the keto diet differs from other diets and functions of diet
Since carbohydrates are the main fuel for brain and body nutrition and forcing their body to move to an alternative energy source - a fat in Keto, and the process of such grease is simply called ketosis.
Due to this rotation, exhaustion of own carbohydrates - glycogen, located in the muscles and liver, and the body is automatically spaped by subcutaneous fat.
There is a deeper decoding of this diet, with a stronger description of the principle of work and mechanism, but there is no point in talking about it in such details.Why?
Yes, because the main thing is to understand the essence of this system: due to almost complete discard of carbohydrates, use of great fat for the proper functioning of the brain, creating a safety deficiency in a diet, you can safely lose weight and burn subcutaneous fat.
Is it worth completely removed carbohydrates?Only 30-50 grams of fiber can be left for the correct bowel operation.It will not affect fat burning, but will improve digestion.
The fibers are in green ugly vegetables (cucumbers, salad, spinach, etc.).
How is the body adjustment of such a diet
Phase 1. In the first 8-10 hours of nutrition, your body carbohydrate reserves are exhausted.
Phase 2. On the second day, after the last carbohydrate entry, the body is already renewed on a new source of energy.
Phase 3. At 5-6 days the body already uses fat as a source of energy.But, in addition, proteins become a source of energy.
Phase 4. Your body is completely renovated in fat fault.Protein is no longer used as energy.The brain on 3/4 is started by ketosis.
Important points are carbohydrate loading.What is his meaning?After that, say, two weeks diet, your body uses an alternative energy source - fat.
But to accelerate metabolism, developing adaptive properties of the body, a certain amount of carbohydrates is still needed.How much?10 grams of carbohydrates for each weight of body weight will be sufficient.
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, fibers, then forced your body again to "go" in the way ketosis.
Composition of keto diet
What is the composition of the diet?A third of the daily content of calories should be proteins, the rest - fat.As you know, 1 gram of fat is 9 kcal, and 1 gram protein is 4 kcal.
For example, you need 2200 kcal on a day for weight loss.This means, given the share, we use 200 grams of fat and 100 grams of protein.Total will give 2200 kcal / day.Elementary arithmetic will help your body lead to a good score.
Allowed and prohibited products
Which products should be consumed?Any, the main thing is that they have no carbs.The advantage can still be given food of animal origin.
It also makes sense to add unsaturated fats (linen, olives, orask oil), fish oil and as mentioned above, a little fiber.
Keto Diet: To me for a week
It represents products that have a positive effect on the body and help reduce weight.
Breakfast (8.00-10.30)
Proteinski cocktail (consisting of cottages, berries, milk) one glass.
Protein from three eggs cooked in steep.
Cheese bread (low-calorie, no more than 250 kcal).
Dinner (12.00 - 14.30)
Brown water rice.
One slice of cheese.
Cooked chicken without leather -150 gr.
Afternoon snack (16.00)
Cocktail glass (Mix in Blender - Milk, Cottage, Banana)
The walnuts are a fist.
Dinner (17.00 - 18.30)
Fish 150 g for pair or barbecue.
Brown rice prepared on the water is one serving.
Salad (1/2 cucumber, red onion, ½ tomato).
Cottage.
Harm the body from keto baby
- The scent of acetone.With excess of product (ketones), an unpleasant odor appears.What should I do?Simple water will help you.3 liters a day will be a great way to get rid of the problem.
- Performance reduction.This phenomenon is observed at the beginning of the diet and this condition lasts about a week.After the brain completely returns your work.
- Avitaminosis.Due to the reduction of the selection of products, there is lack of vitamins and minerals.Additional reception of vitamin complexes will help handle this problem.
- With a keto diet, in no case you can drink alcohol.The consequences can be very sad.
- Prison.Well, the solution to this problem will be the same fiber that normalizes the hoses.
Before you try this diet, make sure you are really ready, because it requires huge exposure, will, patience.Starting and not finishing, you can harm your health.The main thing is responsible to refer to the task of losing weight, and the result is not far away.