The vast majority of people dreamed, dreamed and dream of losing weight.But why not many do not succeed in this area?
There is little useful information on this issue, the difficulties in limiting diet, insufficient motivation, financial difficulties, health problems, etc.They are the main reasons (most of which are ordinary excuses to do nothing) the lack of a positive result.
There are a lot of diets.Some are more effective, others are less, but all are based on the principle of losing weight: create a calorie deficiency.You must spend more energy to receive.
Due to what to create such a shortage?First, these are physical activity and, secondly, it is a decrease in the number of calories consumed, respectively, and food in their diet will become significantly minor.Less consumption, more consumption: the result is not far away.
One of the most effective is the Keto diet, which was promoted by Vince Gironda in the 60s. What is its characteristic?In the complete exclusion of carbohydrates, the use of a large number of fats and proteins in the diet, a specific system to restructure your body.
How the keto diet differs from other diets and diet characteristics
Since carbohydrates are the main fuel for brain nutrition and body as a whole, it forces its body to change an alternative energy source: keto fat, and the process of such division and fat use is simply called ketosis.
Due to this rotation, the exhaustion of its own carbohydrate existences: glycogen, located in the muscles and the liver, and the body burns the subcutaneous fat automatically.
There is a deeper decoding of this diet, with a clearer description of the principles of work and mechanism, but it makes no sense to count it with such detail.Because?
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, can lose weight safely and burn subcutaneous fat.
Is it worth eliminating carbohydrates?You can only leave 30-50 grams of fiber for the proper functioning of the intestines.They will not affect fat burning, but will improve digestion.
The fiber is in ugly green vegetables (cucumbers, salad, spinach, etc.).
What is body adaptation to such diet?
Phase 1. In the first 8-10 hours of the diet, its carbohydrate reserves of the body are exhausted.
Phase 2. On the second day, after the last carbohydrate intake, the body is already being rebuilt with a new energy 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 has been completely rebuilt with the decomposition of fat.Protein is no longer used as energy.The brain in 3/4 works with ketosis.
The important points are carbohydrate load.What is its meaning?After, let's say, two weeks of diet, your body uses an alternative energy source: 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 are enough for each kilogram of body weight.
When?After two or more weeks of Ceto-Dieta.The load should not last more than 12-18 hours.During this period, he eats complex and simple carbohydrates, fiber, and then forces his body to "go" to the mode of ketosis.
The composition of the keto diet
What is the composition of the diet?A third of the daily calorie content must 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 in a day to lose weight.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.Elemental arithmetic will help bring your body to a good result.
Allowed and prohibited products
What products should be consumed?Anyone, the main thing is that they do not have carbohydrates.The advantage can still be given to food of animal origin.
It also makes sense to add unsaturated fats (linen, olive, nut 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 help reduce weight.
Breakfast (8.00-10.30)
Protein cocktail (consists of cottage cheese, berries, milk) a glass.
Protein of three eggs cooked in steep.
Bread with cheese (under heat, no more than 250 kcal).
Dinner (12.00 - 14.30)
Brown rice over water.
A portion of cheese.
Skinless boiled chicken -150 gr.
Snack (16.00)
A glass of cocktail (mix a blender: milk, cottage cheese, banana)
The nuts are a handful.
Dinner (17.00 - 18.30)
Fish 150 g for steam or grill.
Integral rice prepared in the water is a portion.
Salad (1/2 cucumber, red onion, ½ tomato).
Cottage cheese.
Damage to the body of the keto diet
- The smell of acetone.With an excess of division products (ketones), an unpleasant smell appears.To do?Simple water will help you.3 liters per day will be an excellent way to get rid of the problem.
- Reducing performance.This phenomenon is observed at the beginning of the diet and this condition lasts approximately one 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 intestines.
Before trying this diet, be sure to be really ready, since it requires great exposure, willpower, patience.Starting and not finishing, you can damage your health.The main thing is to relate responsibly to the task of losing weight, and the result is not very far.