Proven keto diet, and your menu of the week

The vast majority of people have dreamed, dream and dream about the weight loss. But why, to achieve success in this area is not a lot?

keto diet

Little useful information on this topic, the difficulty of limiting the food intake, lack of motivation, financial difficulties, health problems, etc. – the main causes (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 all are based on the principle of weight loss: create a caloric deficit. It is necessary to invest more energy than they receive.

At what expense to create this deficit? First, it is exercise, and in the second place, a reduction in the number of calories consumed, respectively, and the foods in your diet you 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 60-ies of Vince Gironde. What is its peculiarity? Full exception of carbohydrates, use diet large amounts of fat and protein, a specific system of the reshaping of your body.

keto diet weight loss

That keto diet different from other diets, and especially diet

Since the main fuel to feed the brain and throughout the body are the carbohydrates, in the "keto" you make your body switch to alternative energy source - fat, and the process of such splitting and utilization of fat is called ketosis.

Due to this rotation is the depletion of their own reserves of carbohydrates of glycogen in the muscle and the liver and the body burns fat automatically.

There is an explanation deeper of this diet, with a clear description of the working principles and mechanism, but it does not make sense to talk about it in detail here. Why?

Yes, because it is important to understand the essence of this system: due to the almost total abandonment of carbohydrates, consumption of excessive amounts of fat for proper brain functioning, create a caloric deficit of the diet, that it is safe for you to lose weight and burn fat.

keto diet food

Is it worth it to completely remove the carbs? You can leave only 30-50 grams of fiber for proper bowel function. For the fat burning that will not be affected, but it will help to improve digestion.

The fiber is without sugar, green vegetables (cucumbers, lettuce, spinach, etc.).

How is the adaptation to this type of diet

Phase 1. For the first 8-10 hours of your diet carbohydrate reserves of the body are depleted.

Phase 2. On the second day after the last intake of carbohydrates, is the body adapts to the new source of energy.

Phase 3. In 5-6 days, the body is already using fat as a source of energy. But, in addition, the source of energy become more and proteins.

Phase 4. Your body fully used to the distribution of fat. The protein is used as energy. The brain eats 3/4 of the way ketosis.

The most notable is the loading of carbohydrates. What is its meaning? After, say, two weeks of the ketogenic diet, your body uses an alternative energy source is fat.

But, in order to speed up the metabolism to generate the adaptive properties of the organism, still requires a certain amount of carbohydrates. How much? 10 grams of carbohydrates for each kilogram of body weight will be enough.

When? After two or more weeks of the keto diet. Latest download have no more than 12-18 hours. In this period you eat simple and complex carbohydrates, fiber, and then make your body go into ketosis mode.

The composition of the diet ketogenic

What is the composition of the diet? One third of daily caloric 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, one need in a day for weight loss 2200 calories. Thus, the proportion 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 your body to a good result.

Permitted and prohibited products

keto diet foods allowed

What foods should be consumed? Any, provided that they are not hydrates of carbon. The advantage is still possible to give food of animal origin.

Also it makes sense to add fats unsaturated (flax seeds, olive oil, oil of a peanut), fish oil, and as mentioned above, a bit of fiber.

Keto diet menu of the week

Presents the products that have a positive effect on the body and helps to reduce the weight.

Breakfast (8.00 - 10.30)

Protein shake (consists of cottage cheese, fruit, milk) from a Cup.

The protein of three eggs boiled.

Bread with cheese low-fat, not more than 250 Kcal).

Lunch (12.00 – 14.30)

Rice in the water.

A slice of cheese.

Boiled chicken without -150 gr.

Afternoon (16.00 h)

Glass of cocktail (Mix in a blender the milk, cheese, banana)

New - a handful.

Dinner (17.00 – 18.30 h.)

150 g of fish steamed or grilled.

Rice, cooked with water, a portion.

Salad (1/2 cucumber, red onion, ½ tomato).

Cheese.

The damage to the body from keto diet

  1. The smell of acetone. With an excess of division of products (ketones) of a nasty smell. What do you do? You will help a simple water. 3 liters in a day is a great way to get rid of the problem.
  2. The decrease in the performance. This phenomenon can be seen in the principles of the diet and this condition has a duration of approximately one week. After the brain recovers, his work.
  3. Beriberi. By reducing the selection of products is a deficiency of vitamins and minerals. This problem will help to cope with the additional intake of vitamin complexes.
  4. When keto diet in any case can not drink alcohol. The consequences can be dire.
  5. Constipation. Well, the solution to this problem will be all of the same fiber, which normalizes the bowels.

Before trying this diet, make sure that you are really ready, because that requires a lot of stamina, strength of will, patience. After starting and not finishing, you can be detrimental to your health. The most important thing – to take responsibility for the task of weight loss, but the result is not far away.