The vast majority of people have dreamed, I dream and dream to lose weight. But why for achieving success in this area is not many?
Some helpful information on this topic, they have difficulty in limiting intake, lack of motivation, financial problems, health problems, etc. – the most important reasons (most of which are common excuses for not doing anything) the lack of a positive result.
There are a large number of diets. Some more effective, others less, but they are all based on the principle of weight loss: create a caloric deficit. You need to use more energy, than to receive.
At what expense to create such a deficit? The first is the training, and the other, a reduction in the number of calories consumed, respectively, and the food in your diet will be significantly less. Less consumption, more consumption – the result is not far away.
One of the most effective is the keto diet, which is promoted in the 60s by Vince Gironde. What is its peculiarity? Full exception of carbohydrates, use diet large amounts of fat and protein, particular system transform your body.
Than keto diet different from other diets, and especially diet
Since the main fuel to power the brain and the whole organism are carbohydrates, in the "keto" you make your body switch to alternative energy source - fat, and the process of such sharing and the utilization of fats is called ketosis.
Due to this rotation is the depletion of its own reserves of carbohydrates of glycogen in the muscles and liver, and the body burns fat automatically.
There is a deeper explanation of this diet, with a clearer description of the working principles and mechanisms, but no sense to talk about it in detail there. Why?
Yes, because it is important to understand the essence of this system: due to the almost complete abandonment of carbohydrates, consuming large amounts of fat for proper brain functioning, you can create a calorie deficit in your diet, it is safe to lose weight and burn fat.
Is it worth it to remove the carbs? You can leave only 30-50 grams of fiber for proper bowel function. In order to burn fat they will not be affected, but will improve digestion.
Fiber is unsweetened green vegetables (cucumber, lettuce, spinach, etc.).
How is the adaptation to such a diet
Phase 1. For the first 8-10 hours of diet your carbohydrate reserves of the body are emptied.
In phase 2. On the second day after the last intake of carbs is that the body adapts to the new source of energy.
Phase 3. In 5-6 days in the body is already using fat as an energy source. But, in addition, the energy source becomes more and proteins.
Phase 4. Your body fully accustomed to the breakdown of fat. Protein is not used as energy. The brain eats 3/4 of the way ketosis.
The highlights are carbo loading. What is your opinion? After, let's say, two weeks of the ketogenic diet, the body uses an alternative source of energy is fat.
But to speed the metabolism to generate the adaptive properties of the organism, still required a certain amount of carbohydrates. How much? 10 grams of carbohydrates for each pound of body weight will be sufficient.
When? After two or more weeks of the keto diet. Last download, has no more than 12-18 hours. In this period you eat simple and complex carbohydrates, fiber, and then make the body go into ketosis mode.
The composition of the ketogenic diet
What is the composition of the diet? A third of the daily calorie needs to make protein, the rest fat. As you know, 1 gram of fat equals 9 kcal and 1 gram of protein - 4 kcal.
For example, you need in a day for weight loss 2200 calories. So, given that the proportion who consumed 200 grams of fat and 100 grams of protein. The sum would be equal to 2200 kcal/day. Elementary arithmetic will help to bring the body to a good result.
It is allowed and prohibited products
What foods should be used? No, as long as they do not have carbohydrates. The advantage is still possible to provide food products of animal origin.
It also makes sense to add unsaturated fats (Flaxseed, olive, peanut oil), fish oil, and as mentioned above, a bit of fiber.
Keto diet menu for a week
It presents products that have a positive effect on the body, and helps to reduce weight.
Breakfast (8.00 - 10.30)
Protein shake (consists of cottage cheese, berries, and milk) a Cup.
The Protein of three eggs boiled.
Bread with cheese (low fat, not no more than 250 Kcal).
Lunch (12.00 – 14.30)
Brown rice on the water.
A slice of cheese.
Cooked skinless chicken -150 gr.
Afternoon snack (16.00)
Glass cocktail (Mix it in a blender – milk, cheese, banana)
Walnuts - a handful.
Dinner (17.00 – 18.30)
150 g of fish steamed or grilled.
Brown rice, cooked with water, one serving.
Salad (1/2 cucumber, red onion, ½ tomato).
Cheese.
Damage to the body from keto diet
- The smell of acetone. With an excess of cleavage products (ketones) in an unpleasant odor. What to do? You will help a simple water. 3 litres a day is a great way to get rid of the problem.
- The reduced performance. This phenomenon is observed in the beginning of the diet, and this condition lasts for about a week. After that the brain restores his work.
- Beriberi. By reducing the choice of product is lack of vitamins and minerals. This problem will help to cope with the additional intake of vitamin complexes.
- When the keto diet in any case can not drink alcohol. The consequences can be severe.
- Constipation. Well, the solution to this problem will be the same fiber, which normalizes the bowels.
Before you try this diet, make sure you are very aware, because it requires great endurance, willpower, and patience. Having begun and not finished, you can damage your health. The main thing – to take responsibility for the task of losing weight, but the result is not far away.