A low carb diet is needed to fight fat deposits. Its duration can range from several months to one year, depending on how severely the diet is reduced.
There is a misconception that people get fat from fat, although in fact the main cause of obesity is carbohydrates – the main source of energy. If energy is abundant, all excess is deposited in fat. Fatty foods also contribute to obesity, because the body prefers to use carbohydrates as an energy source. Coming with food fats, in terms of energy abundance, are stored in reserve.
However, if you significantly reduce the amount of carbohydrates in your daily diet, the body will not find any other way out how to use your own fat cells as an energy source. Therefore, a low carbohydrate diet suggests a decrease in the amount of carbohydrates in the diet and an increase in fat.
Who is this diet for?
A low-carb diet is suitable for both athletes and ordinary people who want to get rid of excess fat reserves. Athletes resort to this diet before the competition, to significantly reduce the percentage of subcutaneous fat in the body. Ordinary people tend to improve their appearance and improve their health.
Basics of a low carb diet
The basic principle of a low carbohydrate diet is to change the ratio of elements used with food. It is assumed a significant reduction in the consumption of food, which has a high glymic index. The effect of the diet begins after 48 hours, when the body is completely consumed glycogen stores contained in muscles and liver. In sports, the entire stored glycogen can be consumed much more quickly.
After the body spends all the glycogen, and from the food does not get enough to replenish it, you will need to use other sources of energy. This source will be fat cells. The process of active fat oxidation begins. As a result of complex processes, ketone bodies (acetone, acetone, acetone, hydroxybutyrate) are formed, which are used by all tissues that have mitochondria as an energy source.
Increasing the amount of fat in the daily diet does not mean that they should be abused. As with any other diet, the use of animals and other saturated fats is not recommended. They should be ingested mainly from seafood, beef, vegetable and olive oil. Eating fat contributes to the restructuring of the body for the processing of another type of fuel. In terms of calorie deficiency, this leads to the fact that the body has to significantly expand the use of its own fat reserves.
According to scientific studies, with other conditions being equal, a low carbohydrate diet for a year allows one to get rid of excess weight by 1 kg more than a low-calorie diet. However, it is worth being careful when using this diet for a long time. With the wrong approach, negative consequences can occur as a result of a sharp limitation of the amount of carbohydrates.
In any diet, the body must be provided with important micronutrients in sufficient quantity. It is necessary to consume large quantities of vegetables and fruits, which are composed of many vitamins. You can also use mineral complexes in a concentrated form. They can be found in the pharmacy or among other items in the catalogs of sports nutrition.