Ketogenic diet for weight loss

Ketogenic diet for weight loss

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All girls and women at least once in their life thought about the state of their figure and, in an attempt to make changes, sat on a diet that was far from always healthy. The ketogenic diet for weight loss considered by us is very effective, you will understand this from the fact-finding part of the article. All the many diets, one way or another, can be divided into groups that in their own way limit calories, carbohydrates and the amount of food consumed. Someone considers the proportional ratio between proteins, carbohydrates and fats, and someone focuses on the quantity and quality of products, that is, their compatibility.

What are proteins, carbohydrates, fats for?

Proteins are a necessary part of nutrition for humans, since some essential amino acids for life simply cannot be synthesized in the body, they must be supplied with protein foods. As a result of its breakdown during digestion, animal protein is broken down into amino acids, which are used for further biosynthesis of our own proteins, which are necessary to maintain muscle tissue tone.

Carbohydrates - in other words, these are sugars that are formed as a result of photosynthesis in the tissues of many living organisms of the plant and animal world. It is an integral component of living cells and tissues of all organs. In addition to the energy function, carbohydrates are responsible for the structure of tissues, their plasticity, storage, osmotic and receptor functions.

Fats - this group is divided into fats containing saturated and unsaturated fatty acids. The source of saturated acids is animal food (including fish oil), the source of unsaturated acids is plant food (sunflower seeds, olives, and the oil obtained from them).

With a restriction in proteins, muscle tissue begins to suffer. When limited in carbohydrates - all the basic processes of the body, since many vitamins come from carbohydrate foods. As for fats, so many, especially athletic girls, tend to limit them to zero, believing that they directly settle in the subcutaneous fat. And here lies the mistake of the majority!

A living organism is designed so that when it receives carbohydrates and fats, it consumes carbohydrates as necessary energy, and stores fats in adipocytes (fat cells) due to the lack of demand. But if suddenly a deficiency of carbohydrates occurs, the body begins to demand acid back from adipocytes. And with further synthesis, convert them to energy. So there is a process called weight loss or reduction in the amount of fatty acids in the subcutaneous fat.

And this process can be started not by exhausting starvation, but simply by limiting the amount of carbohydrates. The bulk of the vitamins synthesized from carbohydrate foods are fat-soluble, that is, with excess, they are stored together with fatty acids in the reserve. Therefore, when you turn on the reverse process of the breakdown of stored fats, all the necessary vitamins will also be released and absorbed by the body for current needs.

And this can be helped by a ketogenic diet that does not require eating less food! Simply, you need to replace carbohydrate foods with protein ones.

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Initially, this diet was invented as an assistant in the fight against various neuroses, psychological disorders, depression and even epilepsy. The fact is that when carbohydrates cease to enter the body (or their quantity is greatly limited), the body begins to use the fat that comes with food as current energy, and with moderate nutrition, the one that is in adipocytes. When it breaks down in the liver, ketone bodies are released into the bloodstream, which serve as a source of energy and help fight depression, having a beneficial effect on mental activity!

In the ketogenic diet, only the amount of carbohydrates is reduced, and the proteins necessary for the growth and regeneration of muscle and bone tissue continue to flow!

Ketogenic diet for weight loss, menu

• vegetables (fiber, water);
• cheeses (proteins, fats);
• meat, as a source of protein and saturated fat (both chicken and diet turkey, beef, fish are suitable);
• eggs (proteins, fats);
• vegetable oils as a source of unsaturated fats;
• seafood;
• nuts.

List of foods to be excluded from the diet

• bread;
• ice cream;
• any buns;
• pasta;
• potatoes;
• sweets, sugar;
• any legumes (peas, beans, corn).

A ketogenic diet for weight loss, the menu of which is reduced in relation to carbohydrates, will not allow subcutaneous fat to form. Also, you need to remember a few simple rules in nutrition, which will help not only to rebuild your body to a new regime, but also to improve the whole digestive and nervous systems of the body.

Basic principles of nutrition on a ketogenic diet:

If the goal of the ketogenic diet is weight loss, then you should still not limit carbohydrates to a minimum, it is enough to consume them in amounts up to 50-80 grams per day. For example, 100 grams of green peas per side dish is 15 grams of carbohydrates. So you can create delicious additions to protein dishes.

You need to eat in small portions, but as often as possible, taking a break of no more than 2 hours!

Everyone knows that the standard number of calories spent per day is 2500. This is the minimum figure if a passive lifestyle and the absence of any physical activity are required. But, nevertheless, the bulk of consumed calories is spent on the implementation of many physiological processes (respiration, digestion), and most of them are in demand in the process of digesting food! That is, when a person does not eat, his metabolism stops, the digestive tract is not loaded, there are no calorie costs, and all automatic food consumed is stored in reserve. If you eat 500 grams of fish and a vegetable side dish to it, then none of this will be postponed, and the number of calories spent on digesting food will be large.

Drink more than 2 liters of clean liquid per day! Be sure to drink in the morning on an empty stomach 2 cups of warm water. This will start the metabolism and will not give stress to the kidneys. And during the day between meals, you can drink cool water, it will improve the tone of the circulatory system and, consequently, muscle tissue.

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A ketogenic diet for weight loss is more likely to be a proper diet, rather than some kind of restriction, so it is not entirely correct to introduce it into the rank of diets. But the synonym for “proper nutrition” is just what you need! The main thing is to eat a little, but constantly, without burdening digestion and forcing all internal systems to work constantly! So you can achieve a decrease in the volume at the waist and improve health!

Click Here for Access to Download The Custom Keto Diet 8 Weeks Plan

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