The absolute majority of people dreamed of, the dream and the dream for weight loss. But why to achieve success in this field it turns out it's not many?
A few useful information about this issue, difficulty in limiting diet, insufficient motivation, financial difficulties, health problems and other – the main causes (most of which the usual excuses to do nothing) lack of a positive result.
There are a lot of diets. Some are more effective, others less so, but all are based on the principle of weight loss: create a calorie deficit. You will have to spend more energy than what you take.
With which you want to create such a failure? Firstly, it is an exercise, and, secondly, that the reduction of the quantity of calories consumed, respectively, and the foods in your diet will be significantly less. Less consumption, more consumption – the result of just around the corner.
One of the most effective is keto-diet, which is still being promoted in the decade of the 60's Vince Gironde. What is the feature? In full exception of carbohydrates, the use in the diet of the large number of fats and proteins, the specific system adaptation of the organism.
From keto diet is different from other diets and diet characteristics
As the main fuel for the power of the brain and the body are the carbohydrates, to "keto" will force your body to move to an alternative energy source the fat, but such a decomposition and the use of fat that is called just – ketosis.
On account of the rotation about the depletion of their own reserves of carbohydrate - glycogen located in the muscles and the liver, and the body burns fat automatically.
There is a deeper deciphering of this diet, with the most clear description of the principles of operation and the mechanism, but it makes sense to talk about this in such detail no. Why?
Yes, because the main thing - to understand the essence of this system: through the almost total abstinence from carbohydrates, consumption of large amounts of fat for proper brain function, to create a deficit of calories in the diet, can safely lose weight and burn fat.
If you need to completely clean carbs? You can leave only 30-50 grams of fiber for proper bowel function. Fat burning has no effect, but will improve the digestion.
Dietary fiber is located in the green without sugar, vegetables (cucumber, lettuce, spinach, etc.).
As is adaptation of the organism to such a diet
Phase 1. For the first 8-10 hours of a diet the reserves of carbohydrates in the body are depleted.
Phase 2. On the second day, after the last carbohydrate intake, the body is already moving in a new source of energy.
Phase 3. In a 5-6 day body is already using fat as an energy source. But, beyond that, the source of energy becomes even and proteins.
Phase 4. Your body is fully rebuilt in the breakdown of fat. The protein is not used as energy. The brain in the 3/4 powered way of ketosis.
Important moments are carbohydrates download. What's the point? After, let's say, two weeks of keto diet, your body uses an alternative energy source fat.
But for speeding up the metabolism for the production of adjustment of properties of the organism, required some amount of carbohydrates. How much? 10 grams of carbohydrates for every pound of body weight is enough.
When? After two weeks and more keto-diet. Last the download should not be more than 12-18 hours. In this period you are eating complex and simple carbohydrates, fiber, and then again forcing your body go into a state of ketosis.
Synthesis of keto diet
What composition diet? One third of daily caloric content should be protein, the rest fat. As is well known, 1 gram of fat is equal to 9 kcal, while 1 gram of protein - 4 kcal.
For example, you need a day for weight loss 2200 kcal. So, taking into account the ratio, employing 200 grams of fat and 100 grams of protein. The amount will give you 2200 kcal/day. Elementary arithmetic helps to bring your body to a good result.
Of admissible and prohibited products
Which foods you need to consume? Any, as long as it wasn't carbs. The advantage is still possible to give food of animal origin.
Also it makes sense to add unsaturated fats (flaxseed, olive oil, nutty oil), fish oil, and as mentioned above, a little fiber.
Keto diet: menu for a week
In this presented products that have a positive effect on the body and help in weight reduction.
Breakfast (8.00 - 10.30)
Protein cocktails (consisting of cottage cheese, berries, milk) a glass.
Protein of three hard boiled eggs in a cool.
Bread with cheese (low calorie, is not more than 250 Kcal).
Lunch (12.00 – 14.30)
Brown rice in water.
A slice of cheese.
Boiled chicken without skin 150 grams.
Afternoon snack (16.00)
Cocktail glass (the mixture in the blender milk, cheese, banana)
Nuts - a handful.
Dinner (17.00 – 18.30)
The fish 150 gr. steamed or grill.
Brown rice, cooked in water, one portion.
Salad (1/2 cucumber, red onion, ½ tomato).
Cottage cheese.
Damage to the body from keto diet
- The smell of acetone. With an excess of breakdown products (ketones) appears an unpleasant odor. What can I do? Will help simple water. 3 liters a day is a great way to get rid of the problem.
- Reduction of efficiency. This phenomenon is observed in the beginning of the diet, and takes this situation for about a week. After the brain restores fully the job.
- Beri. By reducing the choice of products has a position, the lack of vitamins and minerals. This problem will help us to address an additional intake of vitamin complexes.
- When keto diet in any case must not consume alcohol. The consequences can be very serious.
- Constipation. Well, solution to this problem is the same fiber that normalizes the intestinal function.
Before you try this diet, make sure you are truly ready, because it requires huge exposure, will, patience. Getting started and not completed, can cause damage to health. The main thing – a responsible take on the goal of weight loss, but the bottom line is already around the corner.