The vast majority of people dreamed, dreamed and dream of losing weight.But why are many unsuccessful in this area?
There is little useful information about this topic, difficulties in limiting diet, insufficient motivation, financial difficulties, health problems, and so on are the main reasons (most of which are common excuses to do nothing) the lack of a positive result.
There are a large number of diets.Some are more effective, others are smaller, but all are based on the principle of losing weight: creating a calorie deficiency.You should spend more energy than to receive.
Due to what to create this scarcity?First, these are physical activities and, secondly, it is a decrease in the number of calories consumed, respectively, and the food in its diet will become significantly lower.Less consumption, more consumption - the result is not far away.
One of the most effective is Keto's diet, promoted by Vince Gironda in the 1960s. What is your resource?In complete carbohydrate exclusion, the use of a large amount of fats and proteins in the diet, a specific system for restructuring your body.
How the ceto diet differs from other diets and diet resources
Because carbohydrates are the main fuel for brain and body nutrition as a whole, you force your body to change to an alternative source of energy - fat in the keto, and the process of this division and fat use is simply called ketosis.
Due to this rotation, the exhaustion of its own carbohydrate stocks - glycogen, located in the muscles and liver, and the body burns subcutaneous fat automatically.
There is a deeper decoding of this diet, with a clearer description of the principles of work and mechanism, but there is no point in saying about it in so many details.Why?
Yes, as 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 lose weight safely and burn subcutaneous fat.
Is it worth removing carbohydrates completely?Only 30-50 grams of fiber can be left to proper intestine operation.They will not affect fat burning, but will improve digestion.
The fiber is in green ugly vegetables (cucumbers, salad, spinach, etc.).
How is the body adaptation to this diet
Phase 1. In the first 8 to 10 hours of the diet, your body carbohydrates are sold out.
Phase 2. On the second day, after the last carbohydrate intake, the body is already being rebuilt to a new power source.
Phase 3. In 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. His body completely rebuilt the collapse of fat.Protein is no longer used as energy.The 3/4 brain is fed by ketosis.
Important points are carbohydrate loading.What is its meaning?Then, 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 necessary.How many?10 grams of carbohydrates for each kilogram of body weight will be sufficient.
When?After two or more weeks of diet ceto.The load should last more than 12 to 18 hours.During this time you eat complex and simple carbohydrates, fiber, and then force your body to "go" to ketosis mode.
The composition of the ceto diet
What is the composition of the diet?One third of the daily calorie content 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 in a day for weight loss.This means that 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
Which products should be consumed?Anyone, the main thing is that they have no carbohydrates.The advantage can still be given to animal food.
It also makes sense to add unsaturated fats (flaxseed, olive, nut oil), fish oil and, as mentioned above, a little fiber.
Keto Diet: Menu for a week
It has products that have a positive effect on the body and help reduce weight.
Breakfast (8.00-1,30)
Protein cocktail (consists of cottage cheese, berries, milk) a glass.
Protein of three steep eggs.
Bread with cheese (low calorie, no more than 250 kcal).
To have lunch (12.00 - 14.30)
Brown rice in the water.
A slice of cheese.
Skin -free cooked chicken -150 gr.
Afternoon snack (16.00)
A cup of cocktail (mix a blender - milk, cottage cheese, banana)
The nuts are a handful.
To have lunch (17.00 - 18.30)
Fish 150 g for steam or grill.
Brown rice prepared in water is a portion.
Salad (1/2 cucumber, red onion, ½ tomato).
Cottage cheese.
Damage to the body of the diet
- The smell of acetone.With an excess of divisions (ketones), an unpleasant odor appears.What to do?Simple water will help you.3 liters a 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 deal 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 gut.
Before experiencing this diet, make sure you are really ready because it requires huge exposure, willpower and patience.Starting and not ending, you can harm your health.The main thing is to relate responsibly with the task of losing weight, and the result is not far away.