What foods are involved in the development of low-carb diet?
Food base on which the diet is one that is rich in fat and protein and low in carbohydrates. In this group are:
nuts;
meat and meat products;
eggs;
fish and seafood;
seeds;
milk (whole milk) and dairy products (cheese, cottage cheese, cheese, etc.) ..
To maintain the level of the hormone insulin in sufficient LV consumption is 0.8 to 1.1 g of carbohydrate per kilogram of body weight. Them, you can get from the bread, rice and rice, cereals, corn, potatoes, peas, oats, chestnut.
Calculate your daily calorie balance; you know how much fat in the food you need so that you reduce your weight smoothly and continuously.
Sources of fats are most groups above, and a group with a higher amount of fat than other substances in food. These foods are vegetable oils, seeds and nuts, olive oil, lard oil, tallow (not recommended), cream, cream cheese with 60% fat, seeds, palm oil and nuts coconut.
It is desirable to limit the consumption of fruit in small portions (200 -300 g) sour fruit in the morning before breakfast. Vegetable salads are required and accompany every meal.
If the fat in the main dishes is in your individual optimum, the addition of vegetable oil in your salad will cover the difference.
For an exotic flavor, but also because of the high content of vitamins, minerals and amino acids, it is worth paying attention to germinate. Their presence in salads plan will prevent vitamin and mineral supplements. Preferably, with the exception of soybean, other pulses to avoid.
How to distribute the dietary IRR?
The presence of food in the IRR becomes regular intervals every 2 to 3 hours, and may include 5-7, meals, depending on the protein needed for the day. In the harsh and lack of body glucose formation lose a significant amount of amino acids.
Therefore athletes follow this diet must accept high levels compared to other protein intake patterns. Daily rate moves males within 2.5 to 3 g, and women 2.3 to 2.7 grams per kilogram of body weight.
It is desirable that shortly after getting to eat a small portion of candied fruit. This will activate your digestive system, so breakfast is digested and absorbed in a shorter time.
Next in line for food (30 minutes after the first) is the predominant protein with moderate amounts of fat in their composition. Consumption is better to be 2 hours before or immediately after the morning run. Key room IRR is the predominant diet of carbohydrates. Its location depends on several factors, namely:
if an athlete crosses made in the morning (between 9 and 10 hours), then instead of a meal is in the zone between 12 and 13 hours (at least 2 full hours after the end of the year);
through the athlete or a late lunch there, the site of nutrition carbohydrates is in force in the period between 10 and 12 hours.
There is also the possibility of separation of carbohydrates in 2 small servings consumed two or three hours difference between 10 and 14 hours. In the post workout meal after your fat intake. Thus, the protein in the diet will reach more quickly in the intestines to cover the deficiency in amino acid following the exercise.
In this mode, the distance between meals, providing protein daily dose should not exceed the limit of four hours, in order not to fall into a protein deficiency.
This would lead to an undesirable loss of muscle tissue. The last meal of the day is essentially a protein, preferably in its composition are combined, more than one type of protein (meat and milk or egg and milk, etc..) In association with less fat.
How to prepare food plan?
Food meat must undergo heat treatment. Smoked foods are not recommended. Vegetables eaten raw, steamed or stewed in fat. Stew food, steamed and served raw, boiled or baked or grilled.
What type of training will be more effective, in accordance with such arrangements?
Due to the onset of ketosis and moderate to low levels of glucose in the blood, more effective training sessions are those with an average of 30 to 45 minutes, which are used relatively large amounts of energy ( in the spectrum of strength endurance).
A good example of this type of training is long Tae Bo workout and exercises in the power spectrum of systems Tsatsulin Paul sessions. Long aerobics with a strong lead character as quickly to dangerous hypoglycemia diet low in carbohydrates (sugar in the blood).
Off period before complete exhaustion caught your prevent this deadly disease. If you still feel sick, you need to eat 100 grams of chocolate diabetic with fructose. When it comes to such a state, do not form more that day.
How the system will affect my health?
There is a relatively rapid and permanent degradation of fat. After 4-8 weeks of practice mode, you should definitely take place 4-6 weeks to keep an even balance or support low-carb diets.
Problem in this mode is a maintenance protein-rich insulin levels that are important for the recovery of muscle fibers after exercise. If the amount of food is adjusted individually, so that the weight loss is constant and uniform, but in 5 to 8% by weight of a month, that is not the practice mode is severely criticized. Achieve uniform lowering of the total fat content, while the loss of muscle tissue to a minimum.
In humans, the ability to produce insulin, it is desirable to carry out large-carb menu day, once every 5 to 7 (10 males) days of the procedure. This will allow them to stand with relatively constant burning fat.
The largest amount of fat in food composition can cause some gastrointestinal discomfort. If this happens, it is better to switch to a light diet to lose weight - balanced.
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