There are many ways to shed those extra pounds, some people prefer exercise, and for some, dieting is a better option. Exercise and dietary restrictions are often combined for maximum results. There is a keto weight loss diet that athletes have long known.
The keto diet is not only intended for losing excess weight, but also for dehydrating the body, which has made it famous in athletic circles, especially in bodybuilding. You can adjust your figure with this ketone diet for women, but for that you have to combine it with exercise.
The keto diet works like this: the body uses carbohydrates as a source of energy, and when it lacks them, it starts using fat. This is the core of the system where carbohydrate intake is minimized. At the same time, it should be remembered that carbohydrates are necessary for the body, and it is completely impossible to exclude them. An equally important point of the keto diet is the correct ratio of protein, fat and carbohydrates, the calculation of the total calorie content. If the goal is to keep your body dry, then it is important to do some exercise.
What you need to know
This is the name given to the keto diet based on the state of the body it is in during such a diet. The normal process that occurs when carbohydrates enter the body when they are broken down into glucose, this is the source of energy for the body. In cases where the body is not getting carbohydrates, ketone bodies are made from fatty acids and serve as a source of energy. The actual condition of the body is called ketosis, as this low carbohydrate diet was called.
There are three types of diets, the result will depend on the right choice! In order for the keto diet to produce results and for the weekly schedule to be created correctly, you need to find out what type of keto diet to adhere to:
- The simplest option is the standard option, which is suitable for those who do not have very heavy loads during exercise. In this type of keto diet, the protein to fat ratio is constant with minimal carbohydrate intake.
- The next option is for those who exercise intensely. This type of keto diet is known as a targeted or targeted diet, which is characterized by regular amounts of carbohydrates. This is done so that the body receives sufficient glucose while the body is exerted, which helps avoid fatigue and lethargy. This intake of carbohydrates occurs only before and after training, the rest of the diet remains unchanged.
- And last but not least, the cyclical form, such a keto diet, is intended for experienced athletes with intensive training. In this case, the intake of carbohydrates and the frequency of consumption depend directly on the exhaustion of the body and the intensity of physical activity. The calculation is based on the individual needs of the body.
When choosing the type of keto diet, you need to apply the only rule:
If the body is short of calories, a person loses weight, if there is an excess, muscle mass increases with physical exertion.
It is equally important that muscles consume carbohydrates before and after exercise, as this will keep them from being destroyed. Hence, it is better to start with the target type.
Right nutrition
In order for the ketogenic diet for girls to be properly drawn up for a week, it is worth paying attention to the calculation of calories, the ratio of fat, protein, carbohydrates and familiarizing yourself with the list of foods to be excluded.
It is understood that each person has their own daily caloric intake, which is directly related to weight and physical activity. If the goal is to lose weight, 500 kcal should be deducted from the daily requirement, which results in the daily value. Conversely, in cases when you need to build muscle, add 500 kcal.
The ratio of protein, carbohydrates and fat:
- For an accurate and correct ratio, you need to calculate the amount based on individual parameters.
- Protein intake: 2. 2 g per kg of lean muscle mass. 1 g protein contains 4 kcal.
- Fat intake: 1. 8 g per kg of lean muscle mass. 1 g - 9 kcal.
- Carbohydrate Intake: 0. 22-0. 44 g per kg lean muscle mass. 1g - 4kcal.
In the calculation, the daily rate is used, it is not necessary to perfectly calculate each meal, separately fat, carbohydrates and proteins. It is much more convenient and easier to control total caloric intake in the evening and maintain balance while calculating the protein and carbohydrate norm, and then the fats.
An example can be used to illustrate how the calculation works:
- With a daily dose of 2000 kcal, the goal is to lose weight, in this case 1500 kcal is the norm. This tariff should be split into 4 or 5 meals, depending on your own preferences, or stick to the diet based on the total daily rate.
- For example, the dry muscle mass is 50 kg, for this the norm is multiplied by 2, 2 by the mass of 50, it results in 110 g of calories 440.
- In addition, carbohydrates: the same muscle mass of 50 kg is multiplied by the norm of 0. 22, it results in 11 g in calories 44.
- Finally, fats are calculated, the protein and carbohydrate norms are subtracted from the daily norm: 1500 - 440 - 44 = 1016 kcal, which corresponds to 112 g.
There may be discrepancies in total calories as the types of ketogenic diets include additional carbohydrate intake.
How to do it right:
- If the keto diet involves the use of the target type, then before training, you need to add the intake of carbohydrates per 1 kg of weight from 0. 5 to 1 g and divide the resulting amount into 2 parts before and after the session. In addition, the fat percentage should be reduced so that the total calorie intake remains unchanged.
- On a cyclical keto diet, add 5 to 10 grams of carbohydrates per kilogram of dry weight. Such an introduction of carbohydrates occurs after 2 weeks of the diet and is applied only once a week. It is imperative to monitor the general condition and sensations, since discomfort is possible, diet should be adjusted.
Products:
- As you can see from the calculations, foods containing protein are the main component of the diet. With this keto diet there is no framework in the products, the only rule is the minimal intake of carbohydrates.
- At the same time, make sure you eat a complete and healthy diet, as the body needs it during exercise.
Expert opinion
Nutritionist:"Ketone or ketogenic diet is a" minus "diet, if the body is taught to avoid carbohydrates. Some dishes of the ketone diet are known to everyone: for example, a dish like eggs with sausage or cheese. They contain practically no carbohydratesBraised Green Beans and Meat, Fish, and Salad Many may think this diet is pretty complete, but it isn't. The danger of the ketone diet is that high-carb foods usually provide the body with fiber, vitamins, and other fiber as a resultThe risk of constipation even with intense exercise, and poor quality meat products are also a major problem. The cholesterol and fat it contains increase the risk of heart disease and arteriosclerosisWeight training becomes just a cyclical version of the diet erecommended. It should be remembered that animal starch glycogen, stored in the liver, is consumed for every workout. This amount is approx. 150 g. Therefore, a long-term ketone diet leads to a depletion of reserves and the alternative energy path can only provide a minimum of energy. "
Keto Diet Menu for the Week
In the table below we have detailed the keto diet menu for the week, the diet is suitable for both women and men. It is allowed to change dishes and replace them with your own version, the main thing is that the daily caloric intake is observed.
The amount of food consumed is calculated individually.
| weekday | Breakfast / second breakfast | Lunch / afternoon snack | dinner |
| Monday | Omelette, toast with cheese / protein shake, nuts | Chicken (breast), rice (brown), cheese / cottage cheese, protein shake | Fish (not very fatty), buckwheat, lettuce |
| Tuesday | Spinach omelette, tea (not sweet), grapefruit / yogurt | Chicken breast, lettuce. (You can make a salad with olive oil) / cottage cheese | Fish baked in foil (not very greasy) |
| Wednesday | Omelette, cocktail, cheese / cocktail, nuts | Chicken (breast), scrambled eggs, salad / cocktail | Fish (not very fatty), lettuce, grapefruit |
| Thursday | Omelette yogurt, tea / cheese | Chicken, lettuce (herbs and avocado), broth / kefir, nuts | Fruits, berries, tuna |
| Friday | Omelette, toast with cheese, coffee / kefir | Chicken (cooked), vegetables, cheese / cottage cheese | Fish (not very fatty), herbs, cucumber |
| Saturday | Buckwheat porridge, beef tongue, beet salad / kefir | Soup, meat, salad, compote / yogurt, wheat germ | Beef or fish |
| Sunday | Omelette with herbs / yogurt (without sugar), can be replaced with kefir | Chicken soup (no potatoes and noodles) / steamed fish, salad | Meat (not very fatty) baked or boiled |
If the result is achieved, then you need to properly exit the keto diet, for this you can not overeat and include too high-fat high-calorie foods in the diet, you can not stop playing sports.
Important points
Important! Every diet has contraindications and possible side effects!
Before using this method of keto diet, it is worth studying the cases where its use is prohibited.
With illnesses:
- Kidney;
- Colon;
- Digestive system:
- With diabetes.
A ketogenic diet can worsen your health and cause complications.
Additionally, the keto diet can have side effects:
- A feeling of fatigue may appear, most commonly it occurs in the first few days of such a keto diet, then it goes away.
- It is important to keep track of your cholesterol levels. This is dangerous for the cardiovascular system.
- If the diet is not properly formulated, there is a lack of minerals and vitamins, which is very dangerous to health.
- Drinking a small amount of fluid can lead to increased levels of ketone bodies in the blood, which is also dangerous.
- Eliminate alcohol consumption while on the keto diet.
In many ways, the side effects of a keto diet depend on the amount of carbohydrates, proteins, and fat that enter the body and the lack of which causes health problems. The effectiveness of the keto diet and positive results can be noted, but at the same time it is impossible to ignore the side effects of carbohydrate deficiency. When choosing this particular diet, the most important thing is the right composition of the diet. It must provide the body with all the necessary vitamins and minerals that will ensure a positive result and protect against possible negative consequences. Although the diet is geared towards reducing the amount of carbohydrates, these cannot be completely ruled out as it is harmful to the body. For the right keto diet, all ingredients - fats, proteins and carbohydrates - are important in the right proportions.
Reviews from those who have lost weight
- Woman, 32 years old: "I have been on long diets, but the results have been very pathetic, the maximum I wanted to achieve was to lose just a few kilograms. On the Internet our interesting information about Lyle MacDonald's method, I decidedto try it on myself. Few of those He knows believe that I have lost more than ten kilograms in a month, and that without daily visits to the gym have significantly strengthened my muscles, now I can even without shame on anyoneParticipate in a model competition - a figure for a feast for the eyes. "
- Girl, 25 years old: "Since my studies at the institute I have got used to going to the gym regularly. At the same time, I am constantly checking my diet, I only eat healthy foods. This year I made the decision to try the ketone diet On myself it doesn't seem to give me any trouble. and the muscles need to be strengthened a little. I was pleased with the results - only a month has passed and the scale shows an excellent result - minus 9 kg. "
- Woman, 28 years old: "I've never considered myself an athlete, although I try to jog regularly every morning, but I also devote a few minutes at home to simple gymnastics. I've tried a ketone diet anda miracle happened. "- I started to say goodbye to the extra pounds. There is one minor drawback to this diet - it's slow to lose weight, but I have nowhere to hurry - I'm already happy with the results. "