Despite the fact that doctors in the world are sounding the alarm due to the obesity epidemic, the magic pill that helps people lose weight quickly and safely has not yet been invented.
The good news is, what science actually believes in Keto’s weight loss methods.
Let us try to find out what these methods are and how realistic their application is in the life of an ordinary person. Learn How fast do you lose weight on keto
Forget body mass index
The infamous body mass index (BMI) may be higher than normal even in the obese person.
This is because muscles are heavier than fat tissue. At the same time, there is an excess of adipose tissue. This is why you can reduce your weight in “centimeters”, but look at the disappointing numbers on the scales.
Bioimpedance analysis (BIA), which diagnoses human body structure, is much more informative. This is done using an electrical signal, because different types of tissues in our body have different constraints, that is, resistance.
Special scales that can honestly tell you what percentage of fat you have can be started at home. However, if you have pacemakers or other implanted electronic devices, be sure to check with your doctor.
Learn How fast do you lose weight on the keto! Diet should be balanced
About 30% protein (lean meat, fish, eggs, dairy products, tofu, legumes) and fats (olive oil, nuts, avocado) and 40% carbohydrates (rice, potatoes, bread, cereals) – this is the ratio to be Should be followed in each meal.
This is what Dr. Rowlatt Research Institute’s Dr. Alexandra Johnstone recommends. According to his observations, this is a diet that allows people to lose weight and maintain results for at least six months.
She does not recommend popular low-carb diets, such as the Atkins diet, the Dukan diet, etc. According to Johnstone, studies suggest that these diets can harm digestion.
Eat with small, odd plates
Havocists from the Food and Brand Lab at Cornell University have calculated that replacing large plates with smaller ones can reduce a person’s daily calorie intake by 527 on average.
It is very difficult to resist the urge to finish everything on the plate, “so not to throw it away,” so we often eat.
At the same time, scientists recommend not to take plates that are too small, so as not to run after the additive.
It is also desirable that the color of the plate contrast with the dish.
And research also says that slowly, under soft jazz and soft lighting, a person tends to eat less than classic rock and under bright fluorescent lamps.
Half an hour before eating, you should drink water.
If this water is cold, the extra calories go to heat it.
A survey of middle-aged Japanese men and women by researchers at Nagoya University School of Medicine found that “fast eaters” gained weight over the years.
It is worth noting that scientists relied on the aforementioned BMI changes of subjects since the age of 20, comparing how quickly these people had a habit of eating. However, the correlation clearly turned out – in both men and women.
Lack of sleep makes a person long for junk food. This is the legacy of our distant ancestors.
“When you lack sleep, you don’t want carrots, or sweet or salty. I want chips, cookies, candy, ”says neuroscientist Erin Hanlon of the University of Chicago.
According to him, lack of sleep is a primitive instinct for us: “Waking up”: to eat very fatty and high calories as soon as possible, because then there can be no food. Learn How fast do you lose weight on keto!
Freeze = lose weight
Tyrogenesis occurs when the body heats up by burning calories, explains Laura Heisler, a professor at the University of Aberdeen. In addition, the so-called brown or brown fat is active.
During the experiment, the results of which were published by the Journal of Clinical Investigation, 12 youths spent some time in a room with a temperature of 17.2 degrees. At the same time, they burned 108 more calories than volunteers who were in warm rooms.
Six weeks later, volunteers from the first group were invited to repeat the experiment. And it turns out that in the same period of time in the cold, they already consumed 289 calories. That is, cold increased their ability to burn fat cells.
This does not mean that those who want to lose weight have to stay in the refrigerator. But to fear low temperatures will not be a pain.
You can eat and eat fruit
Fruits have been about for some years. But researchers at the Harvard School of Public Health have finally eliminated i. For a quarter of a century, they celebrated 125 thousand people at the age of 27–65 years and came to the conclusion: the more people who consume fruits and berries, the thinner they are.
“These products, such as grapes and berries (especially red and purple), contain enormous amounts of healthy vitamins, minerals, and antioxidants, such as flavonoids and resveratrol”, – says weight-loss consultant Sally Norton.
She recommends replacing high-calorie dishes with fruits and berries, but not done away with grapes – because it is too sweet.
More games don’t mean better
Nutritionist Ursula Ahrens explains, “Simply put, exercise for half an hour and get all the benefits, and two percent gain is not worth exercising for one and two hours.”
Professor Permann Adab of the University of Birmingham says, “5-15 minute blocks of moderate movement is just as good, if not better, to spend an hour in the gym.”
Walking up the stairs, walking your dog, or even standing there instead of sitting with your phone in hand can be a profitable moderate movement, she adds.
How to keep the result?
Since 1994, the American Organization of National Weight Control Registry has been monitoring 5,000 volunteers who have been able to lose 14–136 kg of weight and maintain this result for a year or more.
78% of them had daily breakfast
75% weighed at least once a week
• 62% spend less than 10 hours a week watching TV
• 90% exercised moderately for one hour a day
Learn How fast do you lose weight on keto!