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How to Lose Weight on Keto Diet Correctly: The Comprehensive Guide

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  • How to Lose Weight on Keto Diet Correctly: The Comprehensive Guide

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    WHY CAN'T I LOSE WEIGHT?

    You can't lose weight because you have a broken metabolism, or rather carbohydrate metabolism, and your blood is " just oversaturated and poisoned with insulin."

    But you should understand, you have brought yourself to this state. Remember, in the history of mankind, no nation has consumed even a tenth of the amount of sugar that we, civilized people, consume in the twenty-first century (on average, 60-70 kg per year per person).
    You may have been overweight for a long time.

    Once upon a time, there was a stage in the development of your metabolic disorder where you could successfully lose weight by cutting down on your calorie intake. Then the lost pounds returned, but if you were hungry, you could at least get rid of them for a while. Now this stage is most likely already in the past. If this is the case, insulin has snapped its trap, and you seem to be stuck up to your neck in the center of a huge swamp filled with this fat-forming hormone.

    Under the pressure of your abuse of simple and refined carbohydrates, the pancreas has become so active in producing it that a negligible amount of sugar in the blood causes an avalanche of insulin (normally 1 mcg of insulin is released per 1 g of carbohydrates, with obesity - 4-5, and some even 20 mcg of this hormone).
    Under the influence of high levels of insulin and insulin resistance, your body began to actively accumulate fat. You should understand that it is excess insulin that prevents weight loss: either directly, turning all the carbohydrates you consume into fat, or indirectly, causing you to have a constant feeling of hunger (due to developing hypoglycemia), which can only be satisfied by constant overeating.



    Now that you understand the mechanism of obesity, imagine an obese person who comes to the doctor and hears: "if you have more willpower...". Sad, isn't it?

    You should understand that your gluttony is not a psychological disorder, but a chemical one, and it is caused by hyperinsulinism. And it arose because from childhood you were taught to eat such unnatural food for our body, such as sugar, sweets, flour, potatoes, and it is this long-term carbohydrate load that knocked your carbohydrate metabolism out of the rut, and now this exchange does not work for energy, but only for fat.

    What should we do to get rid of excess weight once and for all and enter the second half of life with a slim body?

    You need to focus on insulin. We need glucose as fuel, but we don't have to get it from food. Break the chain of events that is based on insulin - thus you will protect your body and significantly extend your own life. It's time to close the insulin tap, drain the insulin swamp and make the body get energy for its life from fat, which is exactly what it is designed for.




    FAT MELTING-THE SECRET OF THE KETOGENIC DIET

    If you have been overweight for some time, then you have fallen into an exchange trap, which is similar to a huge swamp filled with insulin, in the center of which you are (the more weight, the bigger and deeper your swamp, the farther you are from the shore), in other words, you can say this: you are a victim of your own hormones and impaired carbohydrate metabolism.

    To normalize metabolic processes, it is necessary to create conditions under which the body will be forced to use as fuel not glucose, but its own fat tissue. To do this, we need a lipolytic (fat-burning) ketogenic diet-this is the most modern approach to the problem of weight loss, the safest, healthiest, most luxurious and, most importantly, the right way to enter the second half of life slim.

    Back in the 60s, the American Aerospace Association was faced with a serious problem: with the advent of supersonic aircraft, overweight pilots, unlike thin ones, could not withstand overload when passing the sound barrier. The authorities made them lose weight, but there was no stable effect: on hunger strikes they experienced severe stress and loss of strength, while physical education only stimulated their appetite.

    The United States Department of Health & Human Services was tasked with developing weight loss methods that would meet the following criteria:

    1. Weight should go away quickly and precisely due to adipose tissue.

    2. Weight loss should be accompanied by a general improvement of the body.

    3. Weight loss should occur without hunger, calorie restriction, and psychoemotional withdrawal since pilots must be in a state of psychological comfort while performing a combat task.


    Based on the mechanism of development of obesity and such diseases of civilization as diabetes, hypertension, atherosclerosis, etc. (it turns out that diabetes, hypertension, and obesity at their deepest level have one common cause - a violation of carbohydrate metabolism and hyperinsulinism), developed a new, revolutionary approach to nutrition was developed.

    This approach met all of the above criteria, namely, rapid weight loss due to adipose tissue went without hunger, calorie restrictions, and was accompanied by significant optimization of all physiological functions of the body (lowering blood cholesterol, normalizing blood pressure, increasing overall tone).


    The point of the approach is that a person receives an unlimited amount of fat and protein food with a sharp restriction of the number of carbohydrates: the first days - no more than 6-8 g per day with a gradual increase to 20-40 g.

    Why does this approach contribute to rapid weight loss and it is due to adipose tissue:


    1. Fat and protein foods require more energy from the body for their digestion, which is equivalent to physical activity.


    2. Consumption of fat-protein food, with a deficit of carbohydrates, on the 2nd-3rd day leads to carbohydrate starvation. Due to the lack of glucose, the usual source of energy, the body, experiencing a shortage of fuel, begins to process its own fat into energy, "melting" it into betta-oximasylic acid, which turns into ketone bodies - a kind of very, very small particles of fat, the size of a molecule.


    These fat particles are carried by the blood current throughout the body and penetrate cells through the cell membrane on their own, without the help of insulin, where they "burn" instead of missing glucose, due to which there is a rapid weight loss.

    On the 3-4 day of the keto diet, appetite and cravings for sweets are significantly reduced, since the level of insulin is lowered, and the concentration of ketone bodies in the blood obtained from adipose tissue increases. The body enters a state of KETOSIS and begins to receive energy for its life by splitting and burning its own fat.

    There is a complete change in the biological and metabolic pathways associated with obesity (during the period of weight gain due to hyperinsulinism, all consumed carbohydrates turned into fat, and now in the absence of carbohydrates and, as a result, low insulin levels fat begins to turn into fuel).


    In addition, on keto (a high-fat, low-carb diet), the body that is not able to use all the ketones as fuel releases this excess of unspent calories in the urine, feces, and exhaled air in the form of ketone bodies, which also contributes to faster weight loss.

    KETOSIS is a condition in which your body, in the absence of carbohydrates in the food, "melts" fat stores to ketone bodies and uses them as a source of energy.

    Numerous studies have shown that in the absence of carbohydrates, ketone bodies are more preferable fuel for the body than glucose. Figuratively speaking, glucose in your metabolism does not burn for long, it just flashes like straw, but quickly fades.

    Fat, "crushed" to ketones, may be inflamed a little slower, but it burns very powerfully, long and strongly, like coal. It is also very important that ketones are able to enter the cell without the mediation of insulin.

    In contrast to diabetic ketoacidosis, which occurs with a high level of glucose in the blood and develops sugar self-poisoning against this background, benign dietary ketosis occurs against the background of normal levels of insulin and glucose, without any intoxication phenomena, which makes it truly healing.


    Ketosis is the exact opposite of the process that made you overweight. It can become your lifeboat, which will not only lead you to slimness but also help you get away to a safe distance from such overweight people's troubles as diabetes, heart disease, and stroke.

    Special studies were conducted: one group of people was on the keto diet containing 1000 calories (including only 10 g of carbohydrates). The other group was just starving. On the 10th day of fasting, patients in the second group lost 9.5 kg, but this was a loss of smooth muscle tissue; only slightly more than 3 kg was fat.

    And on the ketogenic diet, 6 kg of the weight lost was fat. That is, by absorbing fatty meat, whipped cream, cheese, and mayonnaise you empty your fat stores almost twice as fast as when you do not eat anything. But this happens only if the level of carbohydrates in the food is low.

    It is also important that on the ketogenic diet, the level of potassium remains stable, in contrast to a full hunger strike, where there is a sharp decrease in the content of potassium in the blood, which is fraught with a violation of the heart rhythm.




    YOU SHOULD TAKE THE DECISION TO START EATING ACCORDING TO THESE PRINCIPLES VERY SERIOUSLY

    Before starting the keto diet, it would be very desirable to weigh yourself, measure your volumes with a centimeter tape, pass a medical examination and get a full biochemical blood test for cholesterol, triglycerides, glucose and uric acid. This is in order to make sure that all your biochemical indicators have significantly improved after 2-3 months of the keto diet during a repeated examination.

    NUTRITION CONSISTS OF 4 STAGES:


    1. The STIMULATING STAGE (the amount of carbohydrates 0-10 g per day) is 14 days, this stage starts the fat-burning exchange. At this stage, it is mandatory to take dietary fiber and vitamins.

    2. THE stage of CONTINUING to LOSE WEIGHT. Gradually increase your daily carbohydrate intake by 5 g each week, i.e. the third week is 15 g per day, the fourth week is 20 g. Five grams is about one serving of vegetable salad. When you increase carbohydrates, the rate of weight loss will slow down, and it should be so. Gradually bring the daily amount of carbohydrates to a level at which weight loss slows down somewhat, but does not stop, this is about 20-40 g. If the weight ceases to decrease, reduce the carbohydrates and activate the ketosis. At this stage, you need to determine at what level of carbohydrates you continue to lose weight, and at what this process stops, on average it will be 15-30 g for someone, and for someone-40-60 g per day (40 g-continue to lose weight, 60 g-weight loss stops).

    In principle, you can stay at the first, stimulating stage until you reach the desired weight, but in this case, you must take vitamins and dietary fiber, and in addition, in the future, it will be more difficult for you to maintain the achieved result because the weight will decrease very quickly and the body may not have time to adapt to this.

    3. PRE-MAINTENANCE STAGE begins when you need to lose about 3-5 kg ​​to the norm. Here, it is recommended to slow down weight loss even more, for this purpose, every week you can increase the daily diet of carbohydrates, adding 10 g. Since the rate of weight loss is minimal (1.5-2 kg per month), the duration of this stage will be about 2-3 months. At this stage, you should clearly know at what level of carbohydrate intake you stop losing weight and at what level of carbohydrates you start getting fat. These numbers each have their own: maybe 20-40 g, and maybe 60-90 g (60 g stopped losing weight, and 90 g began to gain weight).

    4. The SUPPORTING STAGE is nutrition after achieving slimness (the amount of carbohydrates that does not lead to weight gain is set individually, depending on the metabolic resistance of your body, on average it is from 20 to 100 g of carbohydrates per day).




    THE STIMULATING STAGE

    You should know that during these 14 days, you must strictly limit the number of carbohydrates in your food to 10 g.

    It is also necessary to take a complex of multivitamins and minerals, constantly monitor the number of carbohydrates in food by using the table "Carbohydrate counter". It is mandatory to use dietary fibers to improve intestinal peristalsis.



    RULES OF STIMULATING STAGE
    1. Your food should contain: the first 5 days no more than 6-8 g of carbohydrates per day with a gradual increase by the end of the 2nd week to 10 g of carbohydrates per day (the daily amount of carbohydrates is determined by the carbohydrate counter).

    2. You are not on a quantitative diet. Therefore, you should not particularly moderate your appetite. When you are hungry, eat enough to be full, but don't overeat. When you are not hungry, do not eat at all, but you can not skip breakfast and lunch.

    3. You are on a quality diet. This means that you must give up something that does not comply with these principles. Your "one time will not hurt" means the end of this stage, because in this case, the body will not be able to effectively switch to KETOSIS (splitting its own fat tissue to ketone bodies). And if you were in ketosis, then if you consume large amounts of carbohydrates, you just leave ketosis and your body will again seek to get energy from carbohydrates obtained from food, and not from your fat. In addition, such jumps from the keto diet to a carbohydrate diet can increase the body's insulin response, which activates metabolic disorders that have led you to obesity.

    4. Your food will consist of pure fats (animal fat, butter fat, vegetable oil, cream, sour cream, mayonnaise), exclude margarine, "pure proteins" (meat, fish, eggs, poultry, cheese, sometimes cottage cheese).

    5. Using the carbohydrate counter, you can find other combinations that are less than 15 g of carbohydrates. You can use food such as nuts, seeds, olives, cream and sour cream, lemons. Do not calculate by eye that the food is low-carb until you know the exact amount of carbohydrates in a serving from the carbohydrate counter or from the label on the product packaging.




    CHOICE OF PRODUCTS


    PROTEINS (PROTEINS)

    MEAT: pork, beef, lamb, horse meat, veal, ham, jelly, offal, venison. Virtually any meat.

    FISH: salmon, perch, trout (uskuch), flounder, herring, sardines, carp Virtually any fish.

    POULTRY: duck, goose, turkey, chicken, chickens, quail, pheasant Virtually any bird.

    SEAFOOD: oysters, crustaceans, shrimps, lobsters, crabs. Virtually anything that has a shell or shell.

    EGGS: scrambled eggs, soft-boiled eggs, fried eggs with seasonings, fried eggs with bacon (bacon). In fact, all dishes are made from eggs.

    CHEESES: aged and young, creamy, homemade, Swiss cheeses. In fact, almost all cheeses.

    SALAD VEGETABLES:
    Chicory Sorrel
    Salad
    Onions
    Parsley
    Cucumbers
    Radish
    Fennel
    Celery Mushrooms Olives
    GREENS for SALADS: dill, thyme, basil, rosemary, oregano. For salad dressing, use vegetable oil, vinegar or lemon juice, spices. You can add grated cheese, chopped eggs, and bacon. VEGETABLES THAT CAN BE ADDED IN ADDITION TO SALAD:
    Beet tops Celery root Brussels sprout Cauliflower
    Peas Squashes Eggplants Broccoli
    Pea Zucchini Spinach Dandelion
    Pumpkin Turnip Tomatoes Rhubarb
    Cabbage

    DECORATIONS FOR SALAD: bacon cracklings (fried lard), grated cheese, chopped egg yolks, sour cream, chopped stewed mushrooms. SPICES: any to taste, but not containing sugar. BEVERAGES: water; mineral water, artificial dry juices that do not contain carbohydrates, coffee that does not contain caffeine; tea; herbal tea; lemon juice (carbohydrate content is not more than 2.8 g per 28.5 g); juices that do not contain carbohydrates.


    FATS AND OILS.
    As for fat, it is unacceptable to exclude it from the diet. Fats, especially essential fatty acids, play an important role in "burning" fat deposits (but only when there is a sharp restriction of carbohydrate intake from food). Linoleic and linolenic fatty acids are of particular importance. All animal fats are recommended: butter, fats contained in meat, fish, and poultry are preferred.


    Remember, fat saturates. Fat stops cravings for sweets, and in the absence of carbohydrates, it is fatty food, more than protein, that accelerates the burning of fat deposits.
    How to form your food from these products


    Sample menu:


    BREAKFAST: cheese, any egg dishes (hard-boiled eggs, soft-boiled eggs, egg salads, scrambled eggs with vegetable, butter, lard, omelets) or any fish dishes (boiled, fried, fish salad). To increase the metabolic rate, it is desirable that breakfast is as hearty as possible.

    LUNCH: for the first course- broth with egg, soups; for the second course - any dishes from meat, poultry, for example: leg of chicken with salad (salad can be with cheese, egg, just salad vegetables), meat broth, barbecue, cutlets, goulash, chicken tobacco, etc.

    DINNER: any meat dishes (lamb, beef, pork) - fried, stewed, as well as any fish or poultry dishes with appetizers: cheese.



    TYPICAL DAILY DIET AT THE STIMULATING STAGE OF KETO:

    Breakfast
    Omelet of three eggs with herbs. Cream cheese, green cucumber. Tea with lemon.

    Lunch
    A piece of boiled meat or steak (250 g).
    Salad of green leafy vegetables with mushrooms onions and cheese.

    Supper
    Fried carp (300 g).

    A small salad of white cabbage with sunflower oil.
    If you feel hungry, you can snack on a piece of lard, fish, meat or cheese, as well as almonds, walnuts, seeds, salad of fresh or sauerkraut and fresh cucumber, while counting using the table below so that the amount of carbohydrates consumed does not exceed 5-10g/day.

    Remember that the goal of these 14 days is to switch your body from an exchange that burned carbohydrates to an exchange that will burn fat (your own fat), activate fat-burning enzymes, normalize the level of insulin in the blood, in other words, turn your body from a fat-forming to a fat-burning machine, but for this, it is extremely important that the daily consumption of carbohydrates during these 2 weeks does not exceed 5-10 g.
    COMMON MISTAKES TO AVOID:


    1. Note that the 14-day diet contains no fruits, cereals, bread, starchy vegetables, or dairy products-except cheese, sour cream, and butter

    2 Avoid diet foods if they are not labeled “Carbohydrate-free”. Most diet foods are designed for diets that limit fat, not carbohydrates

    3. The words “sugar free” are not enough. The carbohydrate content must be indicated on the product and this you often overlook

    4 Many foods that you don't normally consider food, including chewing gum, potions, and cough drops, are packed with sugar or other high-calorie sweeteners.




    CARBOHYDRATE GRAM COUNTER
    Products Carbohydrates
    (gr)
    Products Carbohydrates
    (gr)
    DAIRY
    Whole milk (1 cup) 12 Butter 0
    Condensed milk 100 g) 60 Swiss cheese (30 g) 1
    Soy milk (100 g) 1 Cheddar cheese (30 g) 6
    Powdered milk (100 g) 53 Cream cheese (30 g) 0,5
    Low-fat sour cream (30 g) 1 Camembert Cheese (30g) 0,5
    Kefir (1 cup) 8 Fatty curd (1 cup) 7
    Soy milk unsweetened (1 cup) 2 Low-fat curd s 1 cup) 5
    Unsweetened yogurt (1 cup) 13 Ice cream (65 g) 12
    Unsweetened whole yogurt
    (1 cup)
    12 Whipped cream (30 g) 1
    NUTS
    Almonds (2 tbsp) 3,6 Walnut (2 tbsp halves) 1,7
    Hazelnuts (2 tbsp) 2,8
    Pistachios 4,7 Peanuts (2 tbsp) 3,4
    Pumpkin seeds (2 tbsp) 3,1 Soybeans (30 g) 7
    "Sesame (30 g) 6 Sunflower seeds (30 g) 6
    "Cashew (30 g) 8 Pecan (10 halves) 4
    "Pine nuts (2 tbsp) 3,4 Brazil nuts (4 pieces) 2
    CEREAL
    Oatmeal on water (200 g) 18 Buckwheat porridge on water with oil
    (150 g)
    20
    Rice (1 cup) 50
    SOUPS
    Chicken soup (200 g) 2 Chicken cream soup (200 g) 8
    Cream of Mushroom Soup (200 g) 10 Potato soup (400 g) 30
    Vegetarian oatmeal soup (400 g) 26 Pearl vegetarian soup (400 g) 28
    VEGETABLES
    Cabbage (100 g) 7 Carrots 6
    Sauerkraut (100 g) 4 Fresh cabbage salad with sour cream (170 g) 8,4
    Celery 4
    Cauliflower (100 g) 5 Cucumber (6 slices 0 3 cm) 2
    Beetroot (100 g) 9 Eggplant (100 g) 5
    Carrot stew with prunes (100 g) 20 Canned corn (one glass) 40
    Corn 16 Braised cabbage (100 g) 6
    Dandelion (100 g) 6 Parsley (1 bunch) 1
    Boiled potatoes (150 g) 30 Red dried pepper (30 g) 5
    Potatoes fried (2 tbsp) 12 Potato chips (100 g) 48
    Boiled pumpkin (100 g) 8 Green salad (2 leaves) 2
    Sea cabbage salad (250 g) 8 Mushrooms (10 small or 4 bol.) 4
    Pasternak (1 bunch) 18 Pepper green (2 rings) 1
    Carrots grated without sugar (100 g) 8 Cabbage salad with apples (100 g) 15
    Pumpkin (100 g) 7 Spinach (half cups) 4
    Green turnip (100 g) 3 Summer courgette (1 small) 7
    Culinary processed turnips (100 g) 4 Winter courgette (1 small) Fried in sunflower oil (100 g) 32
    Tomato juice (200 g) 7
    Onion 10 Carrot and apple salad with lemon (100 g) 13
    Rhubarb (200 g) 5 Green olives (10 pieces) 1
    Raw tomatoes (1 piece large) 9 Beetroot salad with vegetable
    oil (100 g)
    12
    Tomatoes cooked (100 g) 5 Vegetarian cabbage soup in vegetable oil (500 g) 20
    Cucumber and Tomato Salad with Vegetable Oil (100 g) 3,4 Cutlets from carrots and cottage cheese (100 g) 18
    BEAN
    Soybeans (100 g) 19 Bean curd (100 g) 3
    Cooked peas
    (1 cup)
    19 Beans (100 g)
    Boiled beans 1 tablespoon
    18
    5
    Soy (1 cup) 22 Green peas (1 10 g) 12
    FRUIT
    Apple (1 average) 18 Apricot (3 sg) 15
    Apple juice unsweetened (100 g) 13 Melon (half small) 14
    Banana (1 piece) medium 35 Strawberries (200 g) 7
    Raspberry (200 g) raspberries canned in syrup (200 g) 9
    16
    Cherry (200 g) fresh pitted Cherry in chocolate (100 g) 23
    66
    Grapefruit average 340g 16 Blackcurrant (100 g) 6
    Lemon (1 piece) 5 Sugar jam (100 g) 15
    Blueberries (200 g) 17 Grapes 100g black and white 15
    Dried figs (100 g) 53 Sweet grapes (100 g) 68
    Pear Medium (1 piece) 25 Peach average 1 piece (120 g) 10
    Plum 1 piece large (90 g) 9 Papaya (third piece) 10
    Kiwi (1 pc) 11 Orange (1 piece large) 18
    Mango (half) 17 Tangerines (3 pieces - 170 g) 15
    Pineapple with peel (90 g) 12 Persimmon (1 pc - 80 g) 12
    Pomegranate (1 piece -200 g) 12 Raisins 100g 70
    Processed Prunes (100 g) 39 Dates dried with bone (100 g) 57
    Watermelon with peel (400 g) 12 Dried apricots (50 g) 32
    Honey (100 g) 78 Olives 0
    DRINKS
    Sugar-free dried fruit compote (200 g) 10 Coffee with milk without sugar (200 g) 2
    Tea with sugar-free lemon (200 g) 0
    Tea with honey (200/50 g) 39 Carrot juice (200 g) 15
    Cabbage juice (200 g) 0 Rosehip broth (200 g) 0
    Apple juice (200 g) 40 Tomato juice (200 g) 7
    SWEETS
    Sugar sand (1 tbsp) 12 Sugar cubes (2 pieces) 12
    Lemonade (1 cup) 15 Grape juice (1 cup) 24
    Banana Split (a banana dessert with ice cream) 91
    Fruit juice ice cream 17
    Chocolate homemade cake 15 Cocktail 90
    FLOUR PRODUCTS, PORTERS AND MEAT PRODUCTS MIXTURED WITH BREAD OR STARCH
    Bread 12 Starch (1 tbsp) 12
    Flour (1 tbsp) 12 Raw puff pastry (100 g) 36
    Raw yeast dough (100 g) 48 Meat pie 24
    Crackers (3 large) 12 Biscuit (100 g) 60
    Breadcrumbs (1 tbsp) 12 Meatballs with a mixture of buns (1 piece) 12
    Pancakes (1 piece) 12 Porridge any (1 tbsp) 6
    Vermicelli, noodles (1 tbsp) 3 Dumplings (1 piece) 3
    Sausages (200 g) 12
    Cheeseburger 33 Apple pie (1 piece) 61
    Simple homemade waffles (1 piece) 28 Pizza (1 piece) 24
    Macaroni and cheese (1 cup) 40 Nut cake (1 piece) 41
    Apple pie 30 Sausage bun 24
    Icing donut 22 Sandwich with roast beef 20
    Lard, meat, fish, poultry, eggs 0 Oil 0
    MAIN PRINCIPLES OF KETO DIET FOR WEIGHT LOSS

    The main principles of the keto diet are that you do not limit yourself to fat and protein foods (fat, oil, meat, fish, eggs, cheese) but in the first 2 weeks of this diet significantly limit the amount of carbohydrates, initially 0-6 g per day with a gradual increase by the end of the second week to 8-10 g.

    From carbohydrates during this period, you can only eat green vegetables, dill, parsley, salad (greens without special restrictions). In the future, you can add cucumbers, tomatoes, cabbage (but no more than 10 g per day, counting according to the table "Carbohydrate gram counter"). During these two weeks of carbohydrate deficiency, the body automatically adjusts to the splitting of its own fat.

    After two weeks, the number of carbohydrates in food can be gradually increased to 20-30 g per day, while controlling the intensity of weight loss and hunger.

    If the weight ceases to decrease and the appetite increases, then most likely this is due to the excess of carbohydrates above the critical level at which the body was forced to receive energy for its life from fat. The process of splitting fat (ketosis) stops, and the amount of insulin due to a large intake of carbohydrates increases, which leads to increased appetite.

    In other words, you have come out of ketosis, a condition in which fat tissue is burned most effectively. Nothing wrong. To activate it, you just need to go back to the stimulating stage on 0-6-8 g of carbohydrates. And a stimulating diet as a car ignition mechanism will start your engine again and send you to your slimness. With ketosis, you burn the fat that insulin stored at the beginning of the obesity cycle, and this fat feeds energy to your brain and other vital organs.

    At the same time, you should remember that the body will not burn fat until you almost completely stop consuming carbohydrates. The rate of fat melting is inversely proportional to the number of carbohydrates. The fewer carbohydrates in the food, the lower the level of insulin, the deeper the ketosis, the faster the fat tissue melts.

    Ideally, it is not advisable to get out of ketosis (i.e. increase the daily amount of carbohydrates above 20-40 g) until you lose your 30-40-50 kg, because this state is most comfortable for weight loss due to the fact that in ketosis, the body mainly feeds on its own fat, i.e. it is no longer you who work for slimness consciously, but the body does it for you unconsciously, automatically.

    If you come to treatment with an excess weight of say 30 kg - it's like you are standing up to your neck in the swamp at a distance of 30 km from the shore you naturally do not like it, and you dream at all costs to get to the shore, where life is undoubtedly much more comfortable. What should you do? It is necessary to drain the swamp, and it is in your power; after all, it's made out of insulin, the level of which depends on the amount consumed carbohydrates.
    When you eliminate carbohydrates from food, the swamp dries insulin (reduced insulin levels), and you will be much easier to go 30 km away. Naturally, the fewer the carbs, the smaller the swamp, the easier and faster you will reach your goal.

    And in general, the peculiarity of the keto diet is that the stricter it is performed (ie, the fewer carbohydrates and fatter the food), the less appetite, less craving for sweets, the easier it is to perform. In other words, how irrevocably you decide to go ahead, so it will be easier for you to do it.

    Remember that during ketosis on the ketogenic diet, fat goes away not only from the stomach and sides. At the same time, there is a powerful cleansing of blood vessels from atherosclerotic plaques and fat deposits. The level of cholesterol in the blood decreases, blood pressure is normalized, there are a general rejuvenation and recovery of the body.

    Don't take my word for it. For millions of years of human evolution, the main most energetic and desirable food sources were meat, fish, poultry, eggs, nuts, roots, and wild fruits, i.e. food that either does not contain carbohydrates at all or contain them in very moderate amounts.

    Remember the world history in the relatively recent past by evolutionary standards, some 5-10 thousand years ago, most people were hunters, pastoralists, and nomads, there was no agriculture as such. What did people eat for thousands of years? Meat, fish, fat and such diseases as hypertension, diabetes, myocardial infarction, metabolic obesity were not in sight, because the main cause of these diseases of civilization lies in hyperinsulinism and violation of carbohydrate metabolism.


    To be healthy, we must first of all proceed from the laws of nature and eat food that is evolutionarily programmed in us by nature itself. Therefore, feel free to enter ketosis, which will easily, quickly and in the most natural way lead you to harmony and health!



    Positive aspects of the keto diet:

    1. Weight loss is as fast as possible and it is due to adipose tissue.

    2. The diet is hearty, due to intensive fat burning-ketosis is accompanied by a significant decrease in appetite

    3. Simultaneously with weight loss, insulin, blood triglycerides, and cholesterol levels are normalized. There is a powerful, general rejuvenation of the body.


    The negative side is the possible deterioration of the intestinal peristalsis (due to the fact that in ketosis, due to a sharp decrease in appetite, the amount of food consumed is significantly reduced) and the appearance of constipation.

    In these cases, it is recommended to drink at night a glass of buttermilk (yogurt) with one tablespoon of olive oil.

    It is necessary to take fiber. Do not limit yourself, drink water. From time to time, vegetable laxatives are allowed. Be sure to increase physical activity.

    There are specific yoga exercises that significantly activate intestinal peristalsis. The exercise is called Nauli. It is done as follows: feet shoulder width apart, hands rest on the hips 2-3 cm above the knees, back is straight. Take a deep breath, then a strong exhalation, hold your breath and begin to draw in and release your stomach as much as possible. All this is done by holding your breath, by exhaling.

    After making 10 retractions, rest for a second or two, catch your breath, then inhale-exhale, hold your breath and repeat the exercise. So 10 sets of 10 retractions. All this should be done only on an empty stomach, 2-3 times a day.


    You can try the original recipe suggested by one of keto followers: pour 3-4 tablespoons of bran into a glass, add a tablespoon of butter, carefully pour all this with boiling water, stirring. Eat the resulting mix at night.

    Most people on the keto diet experience a rise in energy, an extraordinary lightness, but some at the stimulating stage may experience a feeling of fatigue, loss of strength. Most often, this means that their metabolism does not keep up with the diet: they lose weight too quickly, 400-500 g per day, lose vitamins and minerals too quickly, and the body can not adapt to these abrupt changes.

    In this case, you can take a step back, weaken ketosis and slow down the rate of weight loss - it is recommended to add more carbohydrates to the diet in the form of vegetables.


    Weakness at the beginning of the keto diet may be due to the fact that glucose as an energy source has stopped coming, but the body has not yet switched to getting energy from its fat.

    Sometimes there may be discomfort in the area of the liver, pancreas. AS a rule, this is associated with elementary overeating. In these cases, take food in smaller portions, but more often. In the vast majority of people, after two, three weeks, when forming new biologically metabolic pathways, the body fully adapts to fat-protein, low-carbohydrate nutrition.

    Another problem that you may encounter with rapid weight loss is night cramps in the legs. They are caused by the release of calcium and almost always mean that you do not take vitamins or that you need to significantly increase their dosage. You can try taking half a teaspoon of soda per glass of water, calcium supplements, and increase the number of green vegetables.
    Last edited by Sonia Davis; 05-24-2020, 07:51 AM.

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