There are many ways to get rid of those extra pounds, some people prefer to exercise and for some, diet is a better option. Sports and diet restrictions are often combined for optimal results. There is a keto diet for weight loss that athletes have known for a long time.
The keto diet is meant not only to lose excess weight, but also to dry out the body, which has made it famous in athletic circles, especially when doing bodybuilding. This keto diet for women helps to adjust her figure, but for that, it must be combined with a workout.
The keto diet works like this: The body uses carbohydrates for energy, when it is lacking, it begins to use fat. It is the heart of the system in which 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. Equally important to the keto diet is the right ratio of protein, fat, and carbohydrate, calculating the total calorie content. If the goal is to dry your body, be sure to exercise.
What would you like to know
This is the name that the keto diet has been given due to the condition 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, it is the source of energy for the body. In cases where the body is not receiving carbohydrates, ketones are produced from fatty acids and serve as a source of energy. The very condition of the body is called ketosis, which was the name of this low-carb diet.
There are three types of diet, the result depends on the right choice! In order for the keto diet to work and for the menu for the week to be properly established, you need to determine what type of keto diet you need to adhere to:
- The simplest option is the standard option, suitable for those who do not have very heavy loads during training. With this type of keto diet, the protein to fat ratio is constant with minimal carbohydrate intake.
- The next option is for those who have intense workouts, this type of keto diet is called a targeted or targeted diet, which is characterized by periodic loads of carbohydrates. This is done so that the body receives enough glucose while the load is on the body, which helps to avoid fatigue and lethargy. This carbohydrate intake only occurs before and after training, the rest of the diet remains unchanged.
- And last but not least, cyclical form, such a keto diet is for experienced athletes with intense training. In this case, the intake of carbohydrates and the frequency of consumption directly depend on the exhaustion of the organism, the intensity of physical activity. The calculation is based on the individual needs of the body.
When choosing the type of keto diet, you should use the one rule:
When the body lacks calories, a person loses weight, with excess muscle mass increases during physical exertion.
It is just as important for the muscles to get carbohydrates before and after workouts, as this saves them from destruction, so it is best to start with the target type.
Correct diet
In order for the ketogenic diet for girls for a week to be correctly compiled, it is worth paying attention to the calculation of calories, the ratio of fat, protein, carbohydrate, and familiarizing yourself with the list of foods to be excluded.
It should be understood that each person has their own daily calorie intake, which directly depends on weight and physical activity. If the goal is to lose weight, subtract 500 kcal 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.
The ratio of proteins, carbohydrates and lipids:
- For an accurate and correct report, 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. 22-0. 44 g per kg of lean muscle mass. 1 g - 4 kcal.
When calculating, the daily rate is taken, it is not necessary to perfectly calculate each meal, separately from fat, carbohydrate and protein. It is much more convenient and easier to control the total calorie intake in the evening and maintain a balance, while calculating the norm of protein and carbohydrate, and then fat.
An example can be used to see how the calculation is done:
- With a daily rate of 2000 kcal the goal is to lose weight, in this case 1500 kcal will be the norm. This rate should be divided into 4 or 5 meals, depending on your own preferences, or join the plan 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 turns out that 110 g in calories 440.
- In addition, carbohydrates: the same muscle mass of 50 kg is multiplied by the norm of 0, 22, it turns out that 11 g, in calories 44.
- Finally, the fats are calculated, the protein and carbohydrate norm is subtracted from the daily norm: 1500 - 440 - 44 = 1016 kcal, which corresponds to 112 g.
There may be variations in the total calorie content, as the types of keto diets involve additional carbohydrate intake.
How to do it correctly:
- If the keto diet involves the use of the target type, before training you need to add the carbohydrate intake, for 1 kg of weight 0. 5-1 g, divide the resulting amount into 2 parts, before and afterthe session. In addition, the fat percentage must be reduced so that the total calorie intake remains unchanged.
- In the case of a cyclic keto diet, add 5-10g of carbohydrate per kg of dry weight. Such an introduction of carbohydrates occurs after 2 weeks of a diet and is applied only once a week. It is imperative to monitor the general condition and sensations, since discomfort is possible, then the diet should be adjusted.
Some products:
- As you can see from the calculations, protein foods are the main part of the diet. With this keto diet, there is no framework in the products, the only rule is the minimum intake of carbohydrates.
- At the same time, gently ensure that the diet is complete and healthy, as the body needs it, especially during exercise.
Expert opinion
Nutritionist:The "ketone diet, or ketogenic, is a" less "diet, when the body learns to go without carbohydrates. Some dishes of the keto diet are familiar to everyone: for example, a dish like eggs with sausage orcheese. They contain virtually no carbohydrates. Cooked green beans and meat, fish and salad. Many may think this diet is complete enough, but it is not. The danger of the keto diet is that foods high in carbohydrateUsually provide the body with fiber, vitamins and other ballasts, as a result, a person even with intense training will face the risk of constipation, and poor quality meat products are also a big problem. Cholesterol and the fats it contains increase the risk of heart disease and atherosclerosis. It should be remembered that the ketone diet is contraindicated with intense muscle training and freQuent, with intense muscle training is recommended only a cyclical version of the diet. It should be remembered that the animal starch glycogen, stored in the liver, is consumed during each workout. This amount is approximately 150 g. Therefore, a long-term keto diet will lead to depletion of stores, and the alternative energy pathway can only provide minimal 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 the dish and replace them with your own version, the main thing is that the daily calorie intake is observed.
The amount of food consumed is calculated individually.
| Day of the week | Breakfast / Second breakfast | Lunch / Afternoon snack | Having dinner |
| Monday | Omelet, cheese toast / Protein shake, nuts | Chicken (breast), rice (brown), cheese / Cottage cheese, protein shake | Fish (low fat), buckwheat, salad |
| Tuesday | Spinach omelet, tea (unsweetened), grapefruit / Yogurt | Chicken breast, salad. (you can make a salad seasoned with olive oil) / Curd | Baked fish (not very fatty) |
| Wednesday | Omelet, cocktail, cheese / Cocktail, nuts | Chicken (breast), scrambled eggs, salad / Cocktail | Fish (low fat), salad, grapefruit |
| Thusday | 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 (low fat), herbs, cucumbers |
| Saturday | Buckwheat porridge, beef tongue, beet salad / Kefir | Soup, meat, salad, compote / yogurt, wheat germ | Beef or fish |
| Sunday | Omelet with herbs / Yogurt (sugar free), can be replaced with kefir | Chicken soup (without potatoes or pasta) / Steamed fish, salad | Meat (low fat) baked or boiled |
If the result is achieved, you need to exit the keto diet properly. For this, you cannot overeat and introduce too fatty and high-calorie foods into the diet, you cannot stop playing sports.
The important points
Important! Any diet has contraindications and possible side effects!
Before using this method of keto nutrition, you should study the cases in which the use is prohibited.
If there are diseases:
- Kidney;
- Intestine;
- Digestive system:
- With diabetes.
Following a keto diet can make your health worse and lead to complications.
Additionally, the keto diet can cause side effects:
- A feeling of fatigue may arise, most often it appears in the first days of such a keto diet, and then it disappears.
- It is important to keep an eye on your cholesterol level. 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 for health.
- Drinking a small amount of fluids can lead to an increase in the level 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, protein, and fat entering the body, the lack of which causes health problems. The effectiveness of the keto diet and the positive results can be noted, but at the same time, it is impossible not to pay attention to the side effects of a lack of carbohydrates. If this particular diet is chosen, the most important thing is the correct composition of the diet. It should supply 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 cannot be completely excluded, it will harm the body. For good keto nutrition, all of the ingredients are important - fat, protein, and carbohydrates - in the right ratio.
Reviews of those who have lost weight
- Female, 32: "I have been on a diet for a long time, but the results have been very deplorable, the maximum I was trying to achieve was to lose just a few pounds. On the internet, our interesting information about Lyle MacDonald's method, I decided to try it on myself. Few of those who know me believe that in one month I managed to lose more than ten kilograms, and without daily visits to the gym. Plus, in addition to reducing my height, I have significantly strengthened my muscles, now I can even participate in any modeling competition without shame - a figure for a feast for the eyes. "
- 25-year-old girl: "Since studying at the institute, I got used to going to the gym regularly. At the same time, I constantly watch my diet, I only eat healthy foods. This year I decided to give the ketone diet a try. on myself, it seems to me that there will be no difficulty with this. and the muscles need to be strengthened a little. I liked the results - only a month has passed and the scale shows an excellent result - minus 9 kg. "
- 28 year old female: "I have never considered myself to be an athlete, although I try to do a regular jog every morning, I also spend a few minutes at home doing simple gymnastics. ketone diet, and a miracle happened - I started to say goodbye to the extra pounds. This diet has a small downside - I can only lose weight slowly, but I have nowhere to rush- I am already satisfied with the results. "