In an effort to lose weight and improve their physical shape, many are trying to dramatically and radically change their lifestyle. But in fact, such sacrifices are not at all necessary - the secret lies in small changes, which should gradually become an integral part of the usual way of life.

"If you drastically limit your daily caloric intake to 1,000, it will signal your body to a state of hunger, and it will slow down your metabolism," - warns nutritionist Lissi Lakatos, author of "Fire Your Metabolism."

When the metabolism slows down, fat storage and weight gain occur.

It is true that counting calories is necessary, but it is also important to burn them effectively. And metabolism plays a key role in weight control.
Metabolism is the process of converting calories from food into energy. Therefore, the main thing is to bring your metabolism to its peak working state so that your body burns most of the calories consumed throughout the day, even when you are sleeping.

Below are seven simple tips to help you speed up your metabolic process, so you will never face the problem of extra pounds again.

Determine your daily calorie requirement

To start the "fat burning engine", do not overload the body with too much food. Calculate how many calories you need to consume each day to slowly lose weight and keep your metabolism at work. Calorie intake varies by age, gender, height, weight and activity.

Photo ok-magazine.ru

Distribute meals correctly

Eating wisely, you can tune your metabolism to work properly and pacify your appetite. It is best eaten five times a day, in small portions. Consume 200-400 calories every 3-4 hours. So your body will spend more energy to digest food and the speed of metabolic processes will increase.

Photo deviantart.com

Move more

Between 20 and 40 percent of the calories burned daily is spent on physical activity. Therefore, for most people it will be correct to devote 30-60 minutes of physical activity 4-6 times a week. If you don't have this opportunity, do what you can - walk the dog longer, park the car a little further from the house and walk, use the stairs instead of the elevator, clean the apartment - just move.

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Pump your muscles

Muscles are your best friends. The rate at which your body turns calories into energy is closely related to muscle volume. Muscle burns more calories than fat, so the more developed your muscles are, the more calories your body burns, even if you're just sleeping.

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Sleep soundly

Not having enough sleep, a person may continue to feel hungry even after eating adequate amounts of food, as lack of sleep affects the release of cortisol, a hormone that regulates appetite. Therefore, it is imperative to sleep at least 8 hours a day.

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Eat protein and "good" carbohydrates

The body processes some of its own calories when it digests food eaten. This is called the thermic effect, and it differs from product to product. Proteins and "good" carbohydrates have the greatest effect, which makes them indispensable for fast metabolism.

In addition, foods such as turkey and chicken are involved in building muscle through their protein content.

"Good" carbohydrates, which are also a source of energy, are found in grains, legumes, fruits and vegetables.

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Drink water

Researchers in Germany have shown that drinking a lot of water can increase the level of calories burned by the body. The people who took part in the experiment had their metabolic rate increased by 30% after they drank about half a liter of water.

Water is essential to burn calories effectively. In addition, water somewhat pacifies appetite and cleanses the body, removing toxins and toxins. Therefore, you need to drink 8-10 glasses of water per day, and even more if you lead a very active lifestyle.

How to get the body to burn fat, not muscle. Cardio training is the best way to burn fat, but if not done correctly, it will burn not only fat, but also muscle. Here's how to burn fat, not muscle, with cardio. How to burn fat and not lose muscle - what you need to know Most people trying to lose excess weight use stupid diets and exercise systems that make it impossible to burn fat and retain muscle. This makes them look worse, after which all the fat comes back in a larger volume. Intensified cardio exercises when using special supplements really protect your muscles. The only way. Without drugs, there will be no effect. If you are doing cardio workouts to burn fat, then use 45-60 minute light workouts or 15-minute hard workouts. Ignoring carbohydrates between workouts or post workout is the worst thing you can do to your body. “Cardio doesn't burn fat. Muscles burns fat "- John Meadows How to get the body to burn fat, not muscle Every time people start to lose weight, they begin to engage in all possible stupid activities that completely prevent muscle growth. They lose weight through both fat and muscle mass. Thus, they get rid not only of fullness, but also of the harmony and fit of their own body. They are not that they become slimmer, they are proportionally reduced without improving their body qualitatively. Their bodies begin to take up less "space", the scales indicate that the weight is really going away, and the doctors congratulate them for their success in achieving a "healthy" weight. In fact, in most cases, such people do not look better. This is exactly the moment that no one pays attention to. Maintaining muscle mass should be the top priority when losing weight. Loss of muscle mass is unacceptable. Loss of musculature threatens an unaesthetic appearance after losing weight and, in addition, the lack of developed muscles will interfere with further loss of fat mass, because it is the muscles that are responsible for burning fat. 5 kilograms of muscle burns 50 kcal every day, even when you are at rest. So, having lost 5 kilograms of muscle, you will easily lose the opportunity to get rid of the daily 50 kcal per day and 350 kcal per week. If the goal is really important to you, then even such a small loss can affect the result. There is also such a thing as insulin sensitivity. If you have developed musculature, then your insulin sensitivity will be smoothed out by the musculature. Developed muscles have more insulin receptors - it is the muscles that are most sensitive to insulin. That is, everything that you eat will be processed in the muscles and can no longer be stored in fat. The more muscle mass you have, the more hard you can train, the more calories you burn during your workout. From this it becomes clear that during a diet, it is imperative to take care of the condition of muscle mass, this is vital! Next, we will look at the most common mistakes those trying to lose weight. 1. Intense Cardio Workouts This is exactly where everyone starts in the morning and what was popular in the early days of bodybuilding around the world. And it only works if you use drugs that enhance your body's performance. These drugs can help maintain muscle mass and aid in fat loss. But for someone who denies such drugs, increased cardio is a direct route to muscle loss. First of all, the level of cortisol in the morning is increased (the supply of cortisol, this is exactly what gives your body the strength to wake up in the morning and energetically start the day). If you don't eat, your cortisol levels may even rise slightly. And if you also start a cardio workout, cortisol levels will skyrocket. And this is a direct path to muscle loss. In addition, after such a workout on an empty stomach, you will get such a steady level of cortisol that it will be very difficult to lower it during the day (especially in a calorie deficit during a diet). Thus, you will lose muscle throughout the day. Not that I am for or against cardio. For some, it's a way to get super slim. But for most, this method does not work. And on top of that, increased cardio exercises only make things worse. The ideal period for truly effective cardio training is post-absorption. This is when you do not feel hungry, but not when you digest the food you just eaten. This is the period of time when nutrients are in the bloodstream, which triggers the process of breaking down fat and burning calories. Think for yourself, if you do cardio on an empty stomach, then the breakdown of fat over the next 24 hours will be extremely low. This is because your metabolism is kept high throughout the day - it causes fatigue throughout the day, especially if you're on a diet. The level of activity instinctively decreases during the day. Intense cardio loads provoke catabolic processes in muscle mass. Cardio on a full stomach is also far from the best idea. This slows down the breakdown of fats and increases the oxidation of glucose, not to mention the fact that the bulk of people find it difficult to cope with vigorous loads during the digestion process. The best time to do cardio is when your body absorbs nutrients completely before you start exercising. Unfortunately, with solid food, the digestion process is delayed for a much longer period. And solid food is digested in each person in its own way, depending on weight, age, type of food and time of day. This is where liquid nutritional supplements and medications come to the rescue. You can drink them and immediately start cardio exercises, without thinking about the negative effects and getting the maximum positive result from cardio loads. These drugs also increase the metabolic rate in the body, helping to become leaner and improve results. One serving of this cocktail 20 minutes before the start of the workout will be enough. Bottom line: Avoid heavy cardio if you want to lose fat and not lose muscle. The only harmonious way is to use liquid nutritional supplements to maintain muscle tone. The effect of this drug will continue for the next 24 hours and after training. 2. Using small weights for more sets In order not to lose muscle mass, you must constantly maintain or constantly increase your strength level. If you manage to hold more and more weight, then you are really managing to get your body to maintain its power. Your body will see a vital need for increased power as you regularly challenge it to cope with more and more challenges. As soon as you reduce the weight you lift, the body will immediately feel that there is little point in developing further and will gradually begin to reduce muscle mass. Muscles simply need tons of calories to feed them. Mistake number two - increasing the number of reps in one set. Many people think that this will make the muscles more contoured. True, they do not know that with such an approach it is, in principle, impossible. To get more contoured muscles, you must first get rid of fat while maintaining muscle tone. Therefore, the less weight lifted, the less benefit it brings to the muscles. Of course, you will lose calories as you increase the number of repetitions, but this approach focuses only on fat loss, and not on the development of muscle mass. Increasing the number of repetitions in an exercise is only justified if you have just worked out thoroughly with a heavy weight. However, at the same time, you can slightly reduce muscle mass - when you change the weight of the projectile from heavy to light in exercise, you significantly weaken the recovery process. And with reduced calorie intake, muscle recovery isn't going as well as it should be. Regression during training leads to regression in muscle development. Moral of the story? During the diet, it is worth maintaining a diet that will support the growth of your muscles. And stop "pulling" light loads. Focus on the tedious but rewarding process of the good old pumping up and weight gain. 3. Moderate intensity, monotonous, non-developing cardio loads If you nevertheless entered cardio exercises into the weight loss schedule, then you have two completely opposite options: low load (walking) or serious, intense load (sprints, interval cardio workouts) ... The first type of exercise that most people love to use when losing weight causes a spike in blood cortisol levels. This type of activity only stimulates the release of cortisol and keeps it at this level for the whole day. Low-intensity cardio - an hour's walk in the park or something similar - won't be intense enough to stimulate cortisol production, so it doesn't even count. These walks have a relaxing effect in which cortisol levels do not rise or even drop slightly. Highly intense cardio can lead to an explosion of cortisol in the blood. But even if the intensive load is not high in duration, then there will be no such effect. The bottom line is that either 45-60 minute light workouts or high-intensity workouts lasting 15 minutes or less are ideal. That's the plus point of adding weight when doing the exercises - five minutes and an intense exercise is complete! This activity will even help you build some muscle! 4. Abrupt start and abrupt end. Losing fat and changing your body are emotional issues. After all, we want us to have a dream body and we want it right now! This thinking leads to our fourth mistake: starting too abruptly. I have watched many people start their diet with less than 50 grams of carbohydrates and fat per day at 1200 calories per day. Add to that 90 minutes of cardio per day (and sometimes all 120) with a specific training system in the gym. Here is the "perfect" fat burning formula. Just great! But how long can anyone even take that? More importantly, how long does it take for your body to adapt? My experience shows that the body will adapt to this level of deprivation and activity level from 4 to 6 weeks, and fat loss, in the end, will still come to a stupor ... So what if you can endure all this for 4-6 weeks ! You will feel overwhelmed and tormented by unbearable hunger pangs with zero energy for work and normal life. Plus, the loss of muscle mass. How to restore the fat loss process with this approach? There is absolutely nothing to cut from the diet, and no matter how much you exercise, you will not be able to complicate the exercise in any way, simply because you will not have enough energy to do it. With this approach, you can be said to be doomed. You will still lose some fat, but progress will be so slow that no other means of achieving this goal will help you. Avoid any kind of overkill from the beginning. Do not go too far - use a diet and cardio system of exercises so that fat goes away at an acceptable rate, and so that you have enough strength for training. You need to increase your strength daily. The more conservative you are in your approach to losing weight, the more problems you will have the moment the fat stops losing. 5. Strengthening training and increasing the number of exercises When someone wants to get relief muscles, he naturally saturates his workout as much as possible with all possible exercises. As if this makes it possible to "polish" the muscles, working on it from all conceivable and inconceivable sides and angles. But keep one thing in mind - you cannot shape the muscles. The muscles become either larger or smaller. So do not rush off the bat - try to better develop a competent strategy. Will the musculature increase with the addition of new exercises? The answer is yes. True, provided that your body has an OVERCOMPLETE of calories, and not a DEFICIENCY of calories. Calories are needed to constantly maintain muscle growth. If you are not a supporter of all kinds of stimulant drugs, then sitting on a strict diet, you are unlikely to be able to "polish" and increase in volume your muscle mass. More exercise will require more fuel. And after exercise, a person with a low-calorie diet will have problems with post-workout recovery. All this interferes with maintaining muscle mass. Many argue that after a variety of intensified exercises, their muscles look larger and more prominent. Only now they have no idea that this "effect" is caused by edema from the inflammatory process of muscle tissues, and by the next trip to the gym, that peak moment may come when you simply cannot take more weight or simply complete the planned exercise fully. If, again, you add diet and calorie restriction to this, then the muscles will simply have nowhere to take energy for recovery. So, your process of losing weight again comes to a standstill. 6. Getting rid of nutritious carbohydrate supplements This is probably the most common problem. Even I got caught on this in due time! For a long time, carbohydrates have been thought to be the cause of difficulty in losing weight, especially in the days of the crazy carb-free diet craze. But among all the carbohydrates, I was probably the most important. I just didn't eat carbs at all, either before, during or after training. Carbohydrate foods, as well as sports carbohydrate food supplements and cocktails, contain a huge amount of peptides and natural mineral substances that preserve or even increase muscle mass. Even during a diet, carbohydrates should not be neglected. If, adhering to the diet, you completely give up carbohydrates, then, of course, you will lose fat. But you can forget about the restoration and formation of beautiful muscles in the post-workout period. Don't be afraid to eat carbs after exercise. They will not be postponed anywhere and will not worsen your weight loss statistics. They will only increase fat loss because they will saturate your muscles with more energy for exercise and increased stress. 7. Cardio before bed A common mistake that also deserves special mention. It used to be popular in bodybuilding circles. But again, do not forget that this type of training has a positive effect only when taking hormones and steroids. Without them, you will not be able to change your physiology and achieve at least some positive result. The more androgens / steroids in your bloodstream, the less cortisol levels affect you. High cortisol levels before bed will interfere with sleep and will disturb our sleep until morning. It will support destructive muscle catabolism throughout the night. To optimize the post-workout recovery process, simply forget about the habit of overloading yourself with cardio at night. How To Burn Fat And Maintain Muscle - It's Simple ... Don't Reduce Everything With Strength Training; Don't try to add more and more new exercises; Don't try to burn more calories by lifting weights; If you decide on cardio, then let it be short-term intense exercise or long-term non-intense exercise in the post-absorption period; Don't try to reshape your muscles during a calorie deficit - the best you can do is either increase or decrease their volume; Don't ruin quality workouts with a lack of carbohydrates! On the contrary, increase their consumption during the post-workout period; Be conservative and don't go to extremes in either diet or exercise. You won't last long anyway.

The weight loss industry is rife with pseudo-scientific revelations revealing “facts” about how to lose weight more easily.

We've already looked at the suggestion that fasting exercise can help you lose weight. We also recently talked about weight loss traps. Now I wanted to discuss another popular opinion: you need to run (or perform any other cyclic aerobic workout) for more than 30 minutes, since fat begins to burn only in the 20th minute.

The desire to discuss this point arose when preparing material for an article about marathon races and how to provide yourself with “fuel” for prolonged physical activity.

So, let's repeat the formulation of the myth: "To burn fat, you have to run for more than 30 minutes, because only at the 20th minute the body's glycogen stores are depleted and subcutaneous fat begins to be used as fuel."

First - a little about fuel... When we eat any carbohydrates, how long does it take for them to be converted into glucose, which is supplied with the bloodstream to the liver and muscles, and there is stored in the form of glycogen for energy stores. Glycogen is the primary source of energy for muscle contraction and for maintaining the body's proper functioning. Glycogen is readily converted to ATP energy molecules in the presence of air and in the absence of it. For us, this means glycogen provides energy for both strength training and sustained aerobic training.

Subcutaneous fat is also used as a fuel, but only as a result of oxidation, that is, in the presence of oxygen, that is, it cannot be used directly as an energy source under power load.

Since it is easier for the body to use glycogen than to oxidize fat for energy, it is consumed first. Hence the myth: you must first use up ALL the glycogen, and then the fat will start burning, and this will happen about 20 minutes after the start of aerobic training ...

It sounds logical, as if not a few facts about our physiology.

Let's start with the most “disappointing” one: it is not so easy to use all glycogen and it is not limited to 20 minutes.

An average adult with a complete diet accumulates about 500 grams of glycogen, which gives about 2000 kcal, an athlete can accumulate about 1200 grams of glycogen, which corresponds to 4800 kcal. For 20 minutes of jogging, you can spend well, maybe 100-200 kcal. It is clear that you will not be able to use up all the glycogen soon, especially if your diet contains an order of carbohydrates.

But even if we assume that running for three hours a day is not a question for you, you still need deal with the actual burning of fat... The fuel is not directly subcutaneous fat, but the droplets of fat in the muscles. In order for the droplets of fat to be transferred to the muscles for energy synthesis, it is necessary ... all the same glycogen, because this process is quite labor-intensive. It turns out that when glycogen stores are depleted, fat will cease to be consumed at all.

Nature has arranged for us so that we can use energy reserves as efficiently as possible.

If there is enough oxygen in the muscles, as is the case with aerobic training (read - running and the like), then the use of glycogen will occur along with the use of fat, unfortunately for many, in rather insignificant quantities.

Get the same benefits of aerobic exercise in the form of developing endurance and improving the cardiovascular and respiratory systems is not difficult: about 20 minutes of aerobic training of moderate intensity per day is enough.

You don't have to strictly adhere to all the recommendations, just read the article and choose what is right for you. The more points you complete, the easier it will be for you to achieve the desired result.

1. Eat more protein foods. About 25-30% of the calories you get from protein foods are burned during digestion, in contrast to carbohydrates, for which this figure is only 6-8%.

2. Read the ingredients carefully. It's simple: if you see a lot of corn syrup or sugar, eliminate these foods from your diet. Also, do not forget that low-fat yogurt can contain so much sugar that it is much better to eat a complete product instead of this "dietary" one.

3. Do the exercises while standing. Research has shown that any exercise performed while standing instead of sitting burns 30% more calories.

4. Combine exercises. Alternate upper body exercises with lower body exercises. This will allow you to work out the muscles qualitatively with a very short break between sets, which means that the training will be more effective and will take less time.

5. Try to train with your eyes closed. This can be done only during the performance of those exercises in which vision does not play a key role, when the chance of injury due to temporary blindness is minimal. Without visual input, your muscles will have to work harder to maintain balance, and you will burn more calories.

6. Don't avoid housework. Cleaning the apartment can be counted as a workout. So put a broom in your hands - and go. ;)

7. Snack on pickled or pickled cucumbers. One slice contains only 1 kcal.

8. Take broader steps. Step over a few steps as you climb the stairs, and then step again as usual. This alternation of steps activates additional muscles, and as a result, you burn more calories.

9. Look for inspiration.Everyone sometimes has periods when you want to give up everything and you don't understand why you are doing all this. Therefore, it is better to take care of motivation in advance. Chat with people who are your example, watch movies and documentaries about sports and health.

10. Set goals for yourself. Running 5 km faster, squatting 100 times - it can be anything.

11. Reduce portions. Just . Use small plates for this.

12. Eat fewer carbs. Yes, this has been said a thousand times. But the thousand and the first will be useful. In one study, a group of subjects reduced their daily carbohydrate intake by as little as 8%. As a result, the men lost about 3 kg of fat and gained 1 kg of muscle in 6 weeks.

13. Do strength training with extra weight first, then run. After strength training, you will already be tired, which means that you will burn many more calories during a short run than if you were running fresh and full of energy. You work less, you get more. ;)

14. Do interval training. Alternating intensity is another great way to shed excess calories.

15. Eat more foods high in fiber.

16. Use a vinegar-based dressing in salads. Vinegar and lemon juice are excellent fat burners.

17. Don't skip meals. Skipping lunch and then eating a whole elephant for dinner will not help you lose weight, it will only make it worse. A long time without food introduces the body into a catabolic state: muscles will begin to burn for energy.

18. Try the VersaClimber exercise machine. Standing upright while doing cardio burns more calories.

19. Spend less time watching TV.

20. Train for at least 10 minutes 3 times a week. This is if you are incredibly lazy.

21. Try to eat fewer potato dishes. Potatoes raise blood insulin levels and make your body stop burning calories and start storing fat stores.

22. A large portion of food - only after strength training. According to research from the University of Nevada, digesting food after strength training uses 73% more calories than digesting food without prior training.

23. Drink water before meals. There is less room for food in the stomach.

24. Replace the side dishes of potatoes, pasta and cereals with vegetables.

25. Join the team. Find running company or join a soccer, basketball or any other sport team. When you're part of a team, skipping workouts or being lazy during class becomes much more difficult.

26. Cut back on desserts. If it's hard to give up ice cream altogether, then take just one scoop per sample instead of the usual two or three.

27. Brush your teeth more often. According to studies in Japan, men who brush their teeth frequently during the day are slimmer than those who do this procedure twice a day. The minty taste that remains in your mouth after toothpaste makes it easier to skip snacking on something sweet.

28. Change the amount of calories you eat daily. Instead of eating the same number of calories every day, it is better to eat more one day and less the next. This way, you will keep your metabolism in good shape and your body will burn more fat than if you had a standard 2,000 calories a day.

29. Always add at least a slight incline angle when exercising on the treadmill. With just 1 degree incline, the level of load brings running on the treadmill closer to running on the street.

30. Eliminate high-calorie drinks. Water is the best choice.

31. Don't skip breakfast. Studies have shown that obesity among those who do not skip is 35-50% less likely than among those who neglect their morning meal.

32. Avoid processed foods. As a rule, they contain a lot of fast carbohydrates. And this clearly will not help you lose weight.

33. Have a snack between meals. Not cookies, but fruits, vegetables, dried fruits or nuts. Your body will spend energy digesting food throughout the day, not just after breakfast, lunch and dinner.

34. Eat yogurt. According to research from the University of Tennessee, people who ate a diet high in calcium lost more fat than those who ate less calcium-rich foods.

35. Order vegetable snacks in restaurants and cafes. And don't eat too much bread.

36. Eat nuts. They perfectly saturate and provide the energy necessary for training. As a result, you get enough calories without gaining weight.

37. Keep a calorie diary. Write down what and how much you eat. There are a huge number of special applications for this.

38. Include sprint intervals in your workouts. Short-term exercise at the limit of capacity with short rest intervals in between does an excellent job of burning fat.

39. Watch your mood. Sometimes the desire for a snack is not caused by hunger, but. If you find yourself eating often while experiencing certain emotions, then you have become emotionally dependent on food. It is imperative to get rid of this.

40. Shop for one. If you want to buy cookies or other sweets, instead of the "family" option, choose the smallest package: how much you buy, so much and eat.

41. Keep a photo diary. Take a picture of yourself at the beginning of your struggle to lose weight, and then take pictures, for example, every month. So progress will be more visible and motivation will increase.

42. Run not for time, but for a certain distance. When you try to just keep on time, you can slow down and run a shorter distance. If you are tied to a certain distance, you will not be able to cheat and burn more calories.

43. Give yourself some dietary breaks once a week. It is hard to stick to a strict diet and go without your favorite foods. That is why many do not stand up and break down. So pick one day of the week when you can eat anything. But only in moderation!

44. Try a rowing machine.

45. Eliminate white bread from your diet. We don't need refined carbohydrates.

46. \u200b\u200bDo not forbid your favorite foods. This point is similar to point 43. The more you restrict yourself to your favorite food, the more likely you are to break loose. If you really want to, then you can, but quite a bit.

47. Move more. If possible, walk during your lunch break, walk to the metro. If you drive a car, leave it in a parking lot away from the office.

48. Observe your sleep schedule. Watching your favorite TV shows before 2 am is harmful. Do you remember that we not only rest, but also lose weight?

49. Make your sleep more comfortable. Buy a comfortable bed. Hang good blinds or curtains to keep the bedroom dark.

50. Eat slower. The signal of satiety reaches our brains about 12 minutes after the end of lunch. The slower we chew food, the less we eat.

In which carbohydrates are practically excluded from the diet. This is done so that the body goes into a state of so-called "ketosis".

Since with such a diet, carbohydrates in food are absent or very small, the body begins to extractenergy from fat.In doing so, he uses both fat from food and accumulated on the body.

When this happens, the liver begins to produce ketone bodies that supply energy to the heart and brain.

1. Cut back on carbohydrates in your diet

The first step to force the body burn excess fat - to minimize the content of carbohydrates in your diet. They should not be more than 15-20 grams per day.

Because of this, the body cannot use glucose or sugar as a source of energy and goes into a state of ketosis. He begins to receive energy from the fatty acids contained in food and the fat accumulated on the body.

Glycogen, that is, glucose stored in the liver and muscles, ceases to be a reserve source of energy.

In the first days of such a restriction in carbohydrates, a person usually experiences, his mood spoils.

2. Include in your diet coconut oil, it will help burn excess fat

In order to burn excess fat better with ketosis, it is recommended that you include coconut oil in your daily diet.

• It contains the so-called "medium chain triglycerides". These fats are quickly absorbed.
• The liver converts them into ketones, which are an excellent source of energy.
• Coconut oil contains lauric acid, which is prescribed for children with epilepsy to put their bodies in ketosis without giving up carbohydrates.

3. Include healthy fats in your menu.

The next step for burning excess fat is to include healthy fats in your diet, such as:

• Olive oil
• Avocado
• Butter

In this case, of course, you need to observe the measure and do not forget that we are trying to lose weight.

It is important that these fats are natural and included as few chemicals as possible.

4. Include more protein in your diet

If you want to get rid of excess fat, you need include in the menu a sufficient amount of foods containing protein... The protein content in the diet should be normal or even high.

The fact is that protein is processed by the liver into amino acids, and they are needed to produce glucose, which, in turn, is required to convert ketones into energy.

Protein is needed to restore muscle mass, which decreases with weight loss... Indeed, when fat is burned, a certain reduction in muscle mass occurs.

Benefits of ketosis

• Weight is reduced rapidly by utilizing body fat as an energy source.
• The metabolism of carbohydrates improves when we gradually include them in the diet again.
• Through ketosis, the body learns to use fat more efficiently,and this effect may persist beyond the diet.
• The ketogenic diet is satisfying. There is no "food anxiety" that occurs with other diets due to the constant feeling of hunger.

Side effects of burning excess fat with this diet

You must understand that any diet comes with some risk.

Although the ketogenic diet is natural and, as said, quite satisfying, it is may cause some side effects due to drastic changes in diet.

Usually this:

• Dizziness and headache. This effect most often occurs after 3 days of diet and is due to the fact that the brain requires glycogen out of habit.

Although ketone bodies provide the brain with the energy it needs, dizziness often occurs during adaptation to a new dietespecially when the person stands up suddenly or makes quick movements.

• Bad breath and "metallic" taste in the mouth. This is due to the high content of ketone bodies in the body during ketosis.

• Strong urine odor. It is also associated with a high content of ketone bodies in it.
• Excessive sweating. This is also due to ketone bodies that are excreted from the body not only in urine, but also in sweat.
• ... There is a link between high protein intake and loss of calcium, which is excreted in the urine.

This is due to the fact that protein digestion requires a large amount of essential acids, and bone stability is highly dependent on the acid-base balance of the body.

To solve this problem, be sure to calcium supplements should be included in the diet.

Do not forget that a sudden change in diet can lead to unpleasant consequences. Therefore, try to eat a balanced diet and seek the advice of a qualified dietitian if possible.

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