There are many ways to lose that extra weight, some people prefer to exercise, and for some people, diet is a better option. Sports and dietary restrictions are often combined for maximum results. There is a keto diet for weight loss that athletes have known for a long time.
The keto diet aims not only to lose excess weight, but also to dehydrate the body, which makes it popular among athletes, especially when doing bodybuilding. This ketone diet for women allows you to adjust your figure, but for this you need to combine it with exercise.
The keto diet works as follows: the body uses carbohydrates as a source of energy, when it is deficient, it begins to use fat. This is the core of the system where carbohydrate intake is minimized. At the same time, keep in mind that carbohydrates are necessary for the body and it is impossible to exclude them. An equally important point in a keto diet is the correct ratio of protein, fat and carbohydrates, the calculation of the total caloric content. If the goal is to dehydrate your body, make sure you exercise.
What you need to know
This is the name of the keto diet which is accepted because of the state of the body in which it is during such a diet. The normal process that occurs when carbohydrates enter the body, when they are broken down into glucose, it is a source of energy for the body. In the case when the body does not receive carbohydrates, the body of ketones is produced from fatty acids, and it serves as a source of energy. The condition of the body is called ketosis, which is the name for this low -carbohydrate diet.
There are three types of diets, the results depend on the right choice! In order for a keto diet to bring results and the menu for the week is properly prepared, you need to think about the type of keto diet you need to follow:
- The easiest option is the standard one, suitable for those who do not have a very heavy load during training. With this type of keto diet, the ratio of protein to fat is constant with minimal carbohydrate intake.
- The next option is for those who have intense exercise, this type of keto diet is called a targeted or targeted diet, characterized by a periodic carbohydrate load. This is done so that the body receives enough glucose during the load on the body, which helps prevent fatigue and lethargy. This carbohydrate input occurs only before and after exercise, the rest of the diet remains unchanged.
- And lastly, a cyclic form, such a keto diet is intended for experienced athletes with intense training. In this case, the carbohydrate input and frequency of consumption directly depends on the lack of the body, the intensity of physical activity. Calculations are based on the individual needs of the body.
When choosing the type of keto diet, you need to use the only rule:
When the body lacks calories, a person loses weight, with an excess of it, muscle mass grows while doing physical exercise.
It’s equally important for muscles to get carbs before and after training, as this saves them from destruction, so it’s best to start with the target type.
Proper diet
In order for the ketogenic diet for girls for a week to be properly compiled, it is worth paying attention to the calculation of calories, the ratio of fat, protein, carbohydrates and get acquainted with the list of foods that should be excluded.
It should be understood that everyone has their own daily caloric intake, which is directly dependent on weight and physical activity. If the goal is to lose weight, 500 kcal should be deducted from the daily allowance, the resulting figure is the daily value. In cases where you need to build muscle, you should, instead, add 500 kcal.
Protein, carbohydrate and fat ratio:
- 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 of protein contains 4 kcal.
- Fat Intake: 1. 8 g per kg of lean muscle mass. 1 g - 9 kcal.
- Carbohydrate intake: 0. 22 to 0. 44 g per kg of lean muscle mass. 1 g - 4 kcal.
When calculating, the daily rate is taken, there is no need to calculate each meal perfectly, separately fats, carbohydrates and proteins. It is easier and easier to control the amount of calorie intake in the evening and maintain balance, while calculating the norms of protein and carbohydrates, then fat.
An example can be used to see how the calculation works:
- With a daily rate of 2000 kcal, the goal is to lose weight, in this case, 1500 kcal would be the norm. This rate should be divided into 4 or 5 servings, depending on your own preferences, or adhere to a diet based on the total daily rate.
- For example, dry muscle mass is 50 kg, for this, the norm is multiplied by 2. 2 by a mass of 50, it turns out 110 g in 440 calories.
- Next, carbohydrates: the same muscle mass of 50 kg multiplied by the norm of 0. 22, it turns out 11 g, in calories 44.
- Finally, fat is calculated, the norm of protein and carbohydrates is reduced from the daily norm: 1500 - 440 - 44 = 1016 kcal, which corresponds to 112 g.
There may be a deviation in the total caloric content, as this type of keto diet involves the intake of additional carbohydrates.
How to do it right:
- If the keto diet involves the use of the target type, before training, you need to increase the intake of carbohydrates, per 1 kg of weight from 0. 5 to 1 g, divide the resulting amount into 2 parts, before and after the session. In addition, fat levels should be reduced so that total caloric intake remains unchanged.
- In the case of a cyclic keto diet, add 5 to 10 g of carbohydrates per kg of dry weight. The introduction of such carbohydrates occurs after 2 weeks of diet and is used only once a week. It is important to monitor the general condition and sensations, as discomfort is possible, then the diet should be adjusted.
Products:
- As you can see from the calculations, protein foods are a major part of the diet. With this keto diet, there is no framework in the product, the only rule is a minimum intake of carbohydrates.
- At the same time, slowly make sure the diet is complete and healthy, because the body needs it, especially during exercise.
Expert opinion
Nutritionists:"ketones, or ketogenic diets, are" minus "diets, when the body is taught to do without carbohydrates. Some ketone diet dishes are common to everyone: for example, dishes like eggs with sausage or cheese. It contains practically no carbohydrates. Green beans andboiled meats, fish and salads. Maybe many people think this diet is complete enough, but it is not. The danger of a ketone diet is that carbohydrate foods usually supply the body with fiber, vitamins and other weights. As a result, a person, even with intense exercise will run the risk of constipation, and low -quality meat products are also a big problem. Cholesterol and fats contained in them increase the risk of heart disease and atherosclerosis. It must be remembered that the ketone diet is contraindicated with intense and frequent strength training, with intense strength training only recommended version of the diet cycleKeep in mind that animal starch glycogen, which is stored inin the liver is eaten for each exercise. This amount is about 150 g. Therefore, a long -term ketone diet will result in depletion of reserves, and alternative energy pathways can only provide minimal energy. "
Keto diet menu for this week
In the table below, we have detailed the keto diet menu for this week, a diet suitable for both women and men. It is allowed to change the dish and replace it with your own version, the main thing is that the daily caloric intake is observed.
The amount of food consumed is calculated individually.
| Days of the week | Breakfast / second breakfast | Lunch / afternoon snack | dinner |
| Monday | Omelette, toast with cheese / Protein shake, nuts | Chicken (breast), rice (chocolate), cheese / Cottage cheese, protein shake | Fish (not too fatty), buckwheat, salads |
| Tuesday | Spinach omelet, tea (not sweet), grapefruit / Yogurt | Chicken breast, salad. (you can make a salad dressed with olive oil) / Curd | Foil grilled fish (not too fatty) |
| Wednesday | Omelettes, cocktails, cheese / Cocktails, nuts | Chicken (breast), scrambled eggs, salad / Cocktail | Fish (not too fatty), salad, grapefruit |
| Thursday | Yogurt omelet, tea / cheese | Chicken, salad (herbs and avocado), soup / Kefir, beans | Fruits, berries, tuna |
| Friday | Omelette, toast with cheese, coffee / Kefir | Chicken (boiled), vegetables, cheese / Cottage cheese | Fish (not too fatty), herbs, cucumbers |
| Saturday | Buckwheat porridge, beef tongue, beet salad / Kefir | Soups, meats, salads, compote / yogurt, wheat germ | Beef or fish |
| Sunday | Omelette with herbs / Yogurt (without sugar), can be replaced with kefir | Chicken soup (no potatoes and pasta) / Steamed fish, salads | Meat (not too fatty) is roasted or boiled |
If the result is achieved, you need to get out of the keto diet properly, for this you should not overeat and include high calorie foods that are too fatty into the diet, you cannot stop playing sports.
Important things
Important! Any diet has contraindications and possible side effects!
Before using this method of keto nutrition, you should study the cases where its use is prohibited.
If there is an illness:
- kidney;
- Usus;
- Digestive system:
- With diabetes.
Taking a keto diet can worsen your health and cause complications.
In addition, the keto diet can cause side effects:
- A feeling of fatigue may occur, often it appears in the first days of such a keto diet, then it disappears.
- It is important to keep an eye on your cholesterol levels. This is dangerous for the cardiovascular system.
- If the diet is not formulated properly, there is a lack of minerals and vitamins, which are very harmful to health.
- Drinking little fluids can cause an increase in the body’s concentration of ketones in the blood, which is also dangerous.
- Eliminate alcohol consumption during the keto diet.
In many ways, the side effects of a keto diet depend on the amount of carbohydrates, proteins and fats that enter the body, the lack of which causes health problems. The effectiveness of the keto diet and the positive results can be observed, but at the same time it is impossible not to pay attention to the side effects of carbohydrate deficiency. If this particular diet is chosen, the most important thing is the correct composition of the diet. It must provide the body with all the necessary vitamins and minerals, which will ensure positive results and protect against possible negative consequences. Although diets are designed to reduce the amount of carbohydrates, they should not be completely ruled out, this will harm the body. For a proper keto diet, all the ingredients are essential - fats, proteins and carbohydrates - in the right proportions.
Reviews of those who have lost weight
- Woman, 32: "I dieted for a long time, but the results were very sad, the maximum I tried to achieve was to lose only a few kilograms. On the Internet, our interesting information about Lyle MacDonald's method, I decided to try it myself. Some people Heknow me, believe that in a month I managed to lose more than ten kilograms, and without daily visits to the gym. In addition, in addition to reducing my waist, I have significantly strengthened my muscles, now I can participate in any modeling competition withoutshame - a figure for a feast of eyes. "
- Girl, 25: "Since studying at the institute, I'm used to going to the gym. At the same time, I constantly monitor my diet, I only eat healthy foods. This year I decided to try a ketone diet. On myself, it seems I will not have any difficulty with it. and the muscles need to be strengthened a little. The result is pleasing to me - only a month has passed, and the scale shows very good results - minus 9 kg. "
- Woman, 28: "I never considered myself an athlete. Even though I tried to do a regular jog every morning, I also devoted a few minutes at home to simple gymnastics. I tried a ketone diet, and a miracle happened - I started to say goodbyeto the extra pounds. This diet has a small minus - I can only lose weight slowly, but I have no place to rush - I'm already happy with the results. "