QUICK WEIGHT LOSS TIPS – WHICH DIET SUITS YOU?
The majority of Americans have ever tried to lose weight in their lives. The reasons were very different.
Health problems, a specific occasion where you wanted to look good or just the fact that you did not feel well in your body anymore.
To achieve this goal, there are different methods and nutritional concepts. The greatest success promises a combination of a healthy, calorie-reduced diet and sports.
Everyone has the right diet for sustainable weight loss. If you like tasty food and want to give up endless hours of jogging or gym, Ketose is for you. But what is ketosis and what does the ketogenic diet precede other diets?
QUICK SLIMMING TIPS – KETOSIS
Ketosis is a metabolic condition in which the body degrades body fat due to insulin deficiency and uses it for energy. Ketosis is also called “starvation metabolism” because this effect also occurs when insufficient food is consumed and the body is forced to use up its fat stores.
However, a permanent fasting seems not desirable. Although short-term fasting has numerous health benefits, but if you want to lose a lot of weight, it is not advisable and it is also difficult to persist for months to eat anything.
After all, the body needs to be supplied with a variety of vitamins and minerals to stay healthy and efficient. Therefore, the ketogenic diet imitates a kind of fasting for the body.
THE DEPRIVATION OF SUGAR AND CARBOHYDRATES SIGNALS THAT EXISTING FAT STORES SHOULD NOW BE BROKEN DOWN – WITHOUT YOU HAVING TO GO HUNGRY.
The renunciation of sugar deprives the body of its preferred source of energy, because carbohydrates are usually easy to digest and provide plenty of energy. With excessive consumption, but they also make very fat and may even get sick. What happens in the body when you stop giving it sugar?
First, he empties his carbohydrate stores, which are in the liver and muscles. When they are used up and sugar is still not replenished, a mechanism is created that is just for this purpose and has helped humanity to survive in difficult times.
In times of abundance, we have eaten fat reserves, which are now being mined. This is done with the help of glucagon. This hormone is released when insulin is not available. And no sugar means very little insulin production.
Glucagon causes now an increased fat loss in the body. The released fats are converted into ketone bodies in the liver and can now be used as energy sources. The ketone bodies can be used particularly well by the brain and the muscles.
The small residual carbohydrate requirement that exists in the body, for example, for the production of saliva, can be covered by the body itself. For this, he uses gluconeogenesis, the new formation of carbohydrates from protein.
The reason for the rapid loss of fat during ketosis is that the body can access its fat reserves directly to meet its energy needs.
He does not first empties the carbohydrate stores, but uses the fat deposits directly. And that is exactly the desired effect of a diet. To maximize this fat loss, there are some tips that you can use.
THE BEST FAST LOSING TIPS FOR THE SUCCESS IN KETOSE
KEEP AN EYE ON CALORIE INTAKE
To lose weight, you should be aware of how many calories you should eat to lose fat. You will only lose weight if you make a calorie deficit, so eat less than you consume.
The basal metabolic rate (GU) is the amount of calories consumed at rest. By simply breathing and existing. As a rule of thumb, a man consumes 24 kcal per hour and a woman uses 21.6 kcal.
So to calculate your basal metabolic rate, you just have to multiply your weight in kilograms by 24 or 21.6.
You are a woman and weigh 73 kg.
GU = 73 x 21.6
GU = 1576.8
So you have a basal metabolic rate of about 1576 kcal per day.
To more accurately determine the basal metabolic rate, you can use this formula:
GU (kcal) = [10 x weight (kg)] + [6.25 x size (cm)] – [5 x age (years)] + s
Man: s = + 5
Woman: s = – 161
The formula shows that basal metabolism increases by 10 kcal per kilogram body weight and 6.25 kcal per centimeter body height. However, it decreases with age by 5 kcal per year. The different values for s for men and women refer to the different body compositions of the sexes.
A 30-year-old, 100 kg and 180 cm tall man has the following basal metabolic rate:
GU = (10 x 100 ) + (6.25 x 180 ) – (5 x 30 ) + 5 = 1980
In 1980 kcal, this man consumes every day, in peace,
Added to the basal metabolic rate are the calories burned by exercise. To successfully lose weight, about the basal metabolic rate should be served.
So the 30-year-old, 100 kg man should not eat much less than 1980 kcal per day to reduce his body fat. If you eat too much food permanently, you run the risk of being undersupplied, you suffer from hunger and you break off the diet faster.
At least at the beginning of a diet, you should monitor how much you actually eat with the help of a food diary. And you should write down every bite and weigh.
That sounds very tedious but is now very fast with apps. Highly recommended is the Lifesum App, as here, the nutritional value distribution can be adjusted.
After a few weeks or months you get a sense of the calories and amount of carbohydrates in different foods and what you can eat and what you would rather not eat, then you no longer have to monitor your food intake as strictly.
DISTRIBUTE MACRONUTRIENTS CORRECTLY
In the ketogenic diet, however, not only is the number of calories crucial, but also the macronutrient distribution of carbohydrates, fats and proteins. Maximum 20g of carbs per day and 15-25% protein and the rest fat, about 70-80%.
If you practice sports, you may like to consume 25% protein. However, care should be taken that the protein is evenly distributed over all meals, as too much at one time can stimulate insulin secretion. This would break the ketosis.
If you eat ketogen, but are still hungry all the time, it can be a sign of too much protein. Remember, the ketogenic diet requires very little carbohydrate, lots of fat and moderate protein intake.
If you pay attention to the first two points and want to get a little bit more out of your diet, you will not get around sport. Exercise should generally be a part of everyday life .
Of course, you do not have to go to the gym for hours every day, but 20-30 minutes three times a week should be completed. Which sport you do is not decisive.
The important thing is that he makes you fun. However, I recommend you more strength sports. The more muscles you have, the higher your basal metabolic rate, even if you’re not doing any sports. So you burn more calories in the future. Even when doing nothing.
INTERMITTENT FASTING – FOR FAT BURNING
If you’ve already implemented the above tips and are doing regular exercise, there’s another option that will boost fat loss fast. You do not have to eat less or do more sport, instead you only change the times to eat.
This method is called intermittent fasting or intermittent fasting. To start with, we recommend a 9-hour meal window and a 15-hour fasting phase. When exactly you eat is up to you, but many find it easier to skip breakfast.
THIS COULD LOOK LIKE THIS, FOR EXAMPLE:
Get up at 7 o’clock, first meal at 11 o’clock and the last one at 20 o’clock. The fasting phase takes place mainly at night and is quite easy to hold on. Depending on how you can easily integrate them into your everyday life, you can also shift the time you eat.
In the morning until the first meal you should drink a lot, water, unsweetened tea or black coffee. In the fasting phase, however, no calories are recorded.
INTERMITTENT FASTING HAS MANY ADVANTAGES:
For example, increased fat burning, reduced inflammation, improvement in blood lipid levels, and production of new nerve cells in the brain. Many people report that they are especially energetic during the fasting phase.
Regular food, distributed around the day, is not physiologically necessary, our Stone Age ancestors did not have the opportunity to take a meal every 3-4 hours.
HOWEVER, THIS TYPE OF DIET IS NOT SUITABLE FOR EVERYONE:
People with a lot of stress and pregnant women should refrain from doing so. In general, it can be difficult for women intermittently to fasting, the prolonged deprivation of food can cause an imbalance of hormones, as the body interprets fasting as stress. Try out if you feel good about it and otherwise just have breakfast again.
QUICKLY LOSE TIPS – CONCLUSION
A ketogenic diet is already a very effective diet for reducing body fat. She is delicious and easy to follow with a little discipline. If you want to maximize your achievements, you can try the tips above.
But whether you’re doing more sports or intermittently fasting, the most important factors for sustainable fat loss are reduced calorie intake and stamina.
Even if you have lost little or no weight in a week, keep an eye on your goal and stick to the plan you set for yourself.
The number on the scale does not decide on your progress, built-up muscle mass or fluctuations in the water balance can cause your weight to change significantly.
Pay attention to how your body size changes and how your clothes fit, which is a much better feedback than just measuring your weight.