There are many ways to get rid of these extra pounds, some people prefer exercise, and for others diet is a better choice. Exercise and dietary restrictions are often combined to achieve maximum results. Athletes have a long-known keto diet to lose weight.
The keto diet is designed not only to lose excess weight, but also to dehydrate the body, which made it popular in sports circles, especially when it comes to bodybuilding. For women, this ketone diet allows you to adjust your figure, but for this you need to combine it with exercise.
The keto diet works like this: the body uses carbohydrates as a source of energy, and when it is deficient, it begins to use fat. This is the basis of a system that minimizes carbohydrate intake. At the same time, it should be remembered that carbohydrates are necessary for the body, and it is absolutely impossible to exclude them. An equally important aspect of the keto diet is the correct ratio of protein, fat and carbohydrates, the calculation of total calories. If the goal is to dehydrate your body, be sure to exercise.
What you need to know
This is the name of a keto diet taken according to the condition of the body during such a diet. The normal process that takes place when carbohydrates enter the body and break down into glucose is a source of energy for the body. When the body does not receive carbohydrates, ketone bodies are formed from fatty acids, which serve as a source of energy. The condition of the body itself is called ketosis, which was the name of a low-carbohydrate diet.
There are three types of diet, the result depends on the right choice! You need to understand what kind of keto diet you need to follow in order for the keto diet to work and for the week's menu to work properly:
- The simplest option is standard, suitable for those who do not have very heavy loads during training. With this type of keto diet, the ratio of protein to fat is stable with minimal carbohydrate intake.
- The next option is for those who train intensively, this type of keto diet is called a targeted or targeted diet characterized by periodic carbohydrate loads. This is done so that the body gets enough glucose during exercise, which helps to avoid fatigue and lethargy. This intake of carbohydrates occurs only before and after exercise, the rest of the diet remains unchanged.
- And finally, the cyclic form, such a keto diet is designed for experienced athletes who train hard. In this case, the frequency of carbohydrate intake and consumption directly depends on the depletion of the body, the intensity of physical activity. The calculation is based on the individual needs of the body.
The only rule you should follow when choosing a keto diet is:
When there are no calories in the body, a person loses weight, and their excess increases muscle mass during physical exertion.
It is equally important for muscles to get carbohydrates before and after exercise, because it saves them from destruction, so it is better to start with the target type.
Proper diet
In order to properly compile a ketogenic diet for girls for a week, it is worth paying attention to the calculation of calories, the ratio of fats, proteins, carbohydrates and the list of foods that should be excluded.
It is important to understand that everyone has their own daily caloric intake, which directly depends on weight and physical activity. If the goal is to lose weight, 500 kcal should be removed from the daily norm, the resulting figure is the daily value. If you need to build muscle, on the contrary, you need to add 500 kcal.
Protein, carbohydrate and fat ratio:
- You need to calculate the amount based on individual parameters for an accurate and correct ratio.
- 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 q - 9 kcal.
- Carbohydrate intake: 0, 22-0, 44 g per kg of lean muscle mass. 1 q - 4 kcal.
The daily ratio is taken into account during the calculation, each dish is perfect, it is not necessary to calculate the fat, carbohydrates and proteins separately. It is more convenient and easier to manage your total caloric intake and balance in the evening when calculating your protein and carbohydrate intake, and then fats.
An example can be used to see how the calculation is done:
- With a daily norm of 2000 kcal, the goal is to lose weight, in which case the norm will be 1500 kcal. This ratio should be divided into 4 or 5 meals, depending on your preferences, or the diet should be followed according to the total daily ratio.
- For example, dry muscle mass is 50 kg, for which the norm is multiplied by 50 by 2, 2, resulting in 110 g of 440 calories.
- In addition, carbohydrates: 50 kg of the same muscle mass multiplied by the norm of 0. 22, 11 g, 44 calories.
- Finally, fats are calculated, protein and carbohydrate intake is subtracted from the daily norm: 1500 - 440 - 44 = 1016 kcal, which corresponds to 112 g.
There may be deviations in the total caloric content, as keto diets involve the intake of additional carbohydrates.
How to do it right:
- If the keto diet involves the use of a target type, you should add 0, 5 to 1 g of carbohydrates per 1 kg of body weight before exercise, and divide the resulting amount into 2 parts before and after the session. In addition, the level of fat should be reduced so that the total caloric intake remains unchanged.
- In the case of a periodic keto diet, add 5-10 g of carbohydrates per kg of dry weight. Such an application of carbohydrates occurs 2 weeks after the diet and is applied only once a week. It is important to monitor the general condition and feelings, because anxiety is possible, then the diet should be adjusted.
Products:
- Calculations show that protein foods are a major part of the diet. There is no framework for products with this keto diet, the only rule is a minimum intake of carbohydrates.
- At the same time, make sure that your diet is complete and healthy, because the body needs it, especially during exercise.
Expert opinion
Dietitian:"ketone or ketogenic, diet is a" negative "diet, when the body is trained without carbohydrates. Some foods of the ketone diet are familiar to everyone: for example, a meal such as sausage or cheese eggs. They contain virtually no carbohydrates. , fish and salads. Many people may think that this diet is quite complete, but it is not. The danger of the ketone diet is that carbohydrate foods usually provide the body with fiber, vitamins and other ballasts. Cholesterol and fats increase the risk of heart disease and atherosclerosis. Ketone diet is contraindicated with intense and frequent strength training, only cyclic version of the diet with intense strength training is recommended. It should be noted that animal starchglycogen is consumed for each exercise stored in the liver. This amount is about 15It is 0 grams. Therefore, a long-term ketone diet will lead to depletion of resources, and the alternative energy pathway can only provide a minimum of energy. "
Keto diet menu for the week
In the table below we have described in detail the weekly keto diet menu, the diet is suitable for both women and men. You are allowed to change the 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.
| Day of the week | Breakfast / Second breakfast | Lunch / Afternoon snack | Supper |
| Monday | Omelet, cheese toast / Protein cocktail, nuts | Chicken (breast), rice (brown), cheese / cottage cheese, protein shake | Fish (not too fat), buckwheat, salad |
| Tuesday | Spinach omelet, tea (not sweet), grapefruit / Yogurt | Chicken breast, salad. (you can make a salad dressed with olive oil) / Curd | Fish cooked in foil (not too greasy) |
| Wednesday | Omelet, cocktail, cheese / cocktail, nuts | Chicken (breast), scrambled eggs, salad / cocktail | Fish (not too fat), salad, grapefruit |
| Thursday | Omelet yogurt, tea / cheese | Chicken, lettuce (herbs and avocado), broth / Kefir, nuts | Fruits, berries, tuna |
| Friday | Omelet, cheese toast, coffee / Kefir | Chicken (boiled), vegetables, cheese / cottage cheese | Fish (not too fat), greens, cucumber |
| Saturday | Buckwheat porridge, beef tongue, beet salad / Kefir | Soup, meat, salad, compote / Yogurt, wheat germ | Beef or fish |
| Sunday | Omelet with grass / Yogurt (without sugar), can be replaced with kefir | Chicken soup (no potatoes and pasta) / Steamed fish, salad | The meat is cooked (not too fatty) or boiled |
If the result is achieved, you need to get out of the keto diet properly, for this you can not overeat and include high-fat high-calorie foods in the diet, you can not stop exercising.
Important points
It is important! There are contraindications and possible side effects of any diet!
Before using this method of keto diet, you should study the cases when its use is prohibited.
If you have diseases:
- Kidney;
- intestine;
- Digestive system:
- With diabetes.
Taking a keto diet can worsen your health and cause complications.
In addition, the keto diet can cause side effects:
- Feelings of fatigue may occur, often appearing in the first days of such a keto diet, and then disappear.
- It is important to monitor your cholesterol levels. This is dangerous for the cardiovascular system.
- When the diet is not properly designed, there is a lack of minerals and vitamins that are very dangerous to health.
- Drinking small amounts of fluids can increase the concentration of ketone bodies in the blood, which is 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 leads to health problems. The effectiveness and positive results of the keto diet can be noted, but at the same time it is impossible not to pay attention to the side effects of carbohydrate deficiency. If you choose this special diet, the most important thing is the correct composition of the diet. It should provide the body with all the necessary vitamins and minerals, which will ensure a positive result and protect it from possible negative consequences. Although the diet is designed to reduce the amount of carbohydrates, they can not be completely excluded, it will harm the body. All nutrients are important for proper keto nutrition - fats, proteins and carbohydrates - in the right proportions.
Weight loss reviews
- Woman, 32 years old: "I was on a diet for a long time, but the results were very sad, I wanted to lose a few pounds. We have interesting information about Lyle MacDonald's on the Internet. Some people who know me believe that I lost more than ten kilograms in a month. and I went to the gym every day. In addition to reducing my waistline, I have significantly strengthened my muscles, and now I can even participate in any model competition without embarrassment - a figure for a party for the eyes.
- The 25-year-old said: "I've been used to going to the gym regularly since I was in college. At the same time, I'm constantly following my diet, eating only healthy foods. I decided to try a ketone diet this year. I don't think it will be a problem. The results made me happy - only a month has passed and the scales show excellent results - minus 9 kg. "
- A 28-year-old woman said: "I never considered myself an athlete. Although I try to run regularly every morning, I spend a few minutes at home doing simple gymnastics. I tried to keep a ketone diet and a miracle happened. - I started to say goodbye to extra pounds. There is a small downside - I can only lose weight slowly, but there is no need to hurry - I am already satisfied with the results. "