There are many ways to get rid of excess weight, some people prefer exercise, and for some 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 is intended not only for losing excess weight, but also for drying the body, which made it famous in athletes' circles, especially when they do bodybuilding. This ketone diet for women allows you to adjust your figure, but for that you need to combine it with training.
The keto diet works as follows: the body uses carbohydrates as a source of energy, and when it lacks, it begins to use fats. This is the core of a system in which carbohydrate intake is minimized. At the same time, it should be borne in mind that carbohydrates are needed by the body and that it is completely impossible to exclude them. An equally important point of the keto diet is the correct ratio of protein, fat and carbohydrates, calculating the total calorie content. If the goal is to dry out your body, be sure to exercise.
What you need to know
This is the name given to the keto diet due to the condition of the organism in which it is located during such a diet. A normal process that happens when carbohydrates enter the body, when they are broken down into glucose, it is a source of energy for the body. In cases where the body does not receive carbohydrates, ketone bodies are produced from fatty acids and serve as a source of energy. The body condition itself is called ketosis, which was the name for this low carb diet.
There are three types of diets, the result depends on the right choice! In order for the keto diet to give results and for the weekly menu to be properly compiled, you need to understand what types of keto diet you need to adhere to:
- The simplest option is standard, suitable for those who do not have very heavy loads during training. In 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 workouts, this type of keto diet is called a targeted or targeted diet, characterized by periodic carbohydrate loads. This is done so that the body receives enough glucose during the load on the body, which helps to avoid fatigue and lethargy. This carbohydrate intake occurs only before and after training, the rest of the diet remains unchanged.
- And last but not least, the cyclic form, this keto diet is intended for experienced athletes with intensive 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 organism.
When choosing a type of keto diet, you must follow one rule:
When the body lacks calories, a person loses weight, with their excess muscle mass increases during physical exertion.
It is equally important that the muscles get carbohydrates before and after training, because it saves them from destruction, so it is better to start from the target type.
Proper diet
In order for the ketogenic diet for girls to be properly composed for a week, it is worth paying attention to the calculation of calories, the ratio of fat, protein, carbohydrates and get acquainted 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, 500 kcal should be subtracted from the daily amount, the obtained figure is the daily value. In cases where you need to build muscle, you should, on the contrary, add 500 kcal.
Ratio of protein, carbohydrates and fats:
- For an accurate and correct ratio, it is necessary 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.
The daily rate is taken into account when calculating, it is not necessary to calculate every meal perfectly, especially fats, carbohydrates and proteins. It is much more practical and easier to control the total calorie intake in the evening and maintain balance, calculating the norm of protein and carbohydrates, then fat.
The example shows how the calculation takes place:
- 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 preferences, or adhere to a diet based on the total daily dose.
- For example, dry muscle mass is 50 kg, for which the norm is multiplied by 2. 2, with a mass of 50, it turns out 110 g in 440 calories.
- Furthermore, carbohydrates: the same muscle mass of 50 kg is multiplied by the norm of 0, 22, turns out 11 g, in calories 44.
- Last but not least, fats are calculated, the norm of proteins and carbohydrates is subtracted from the daily norm: 1500 - 440 - 44 = 1016 kcal, which corresponds to 112 g.
There may be a discrepancy in the total calorie content, because the types of keto diets include additional carbohydrate intake.
How to do it right:
- If the keto diet involves the use of the target type, before training it is necessary to add carbohydrate intake, per 1 kg of weight from 0, 5 to 1 g, divide the amount into 2 parts, before and after training. In addition, you need to reduce the amount of fat to keep your total calorie intake unchanged.
- In the case of a cyclic keto diet, add 5 to 10 g of carbohydrates per kg of dry weight. This type of carbohydrate intake occurs after 2 weeks of the diet and is applied only once a week. It is necessary to monitor the general condition and feelings, since discomfort is possible, then the diet should be adjusted.
Products:
- As you can see from the budget, protein foods are a major part of the diet. With this keto diet there is no frame in the products, 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
nutritionist:Ketone, or ketogenic diet is a "minus" diet, when the body is taught to work without carbohydrates. meat, fish and salad. Many may think that this diet is quite complete, but it is not. The danger of a ketone diet is that carbohydrate foods usually provide the body with fiber, vitamins and other ballast As a result, a person will even with intense trainingface the risk of constipation, and poor meat products are a big problem. Cholesterol and fats in them increase the risk of heart disease and atherosclerosis. Remember that a ketone diet is contraindicated with intense and frequent strength training, with intense strength training is recommended. only cyclic version of the diet. It should be reminded that animal starch glycogen, stored in the liver is consumed for each workout. This amount is about 150 g. ketone diets lead to depletion of reserves, and an alternative energy pathway can provide only a minimum of energy. "
I have a keto diet for a week
In the table below, we have shown in detail the menu of the keto diet for the week, the diet is suitable for both women and men. It is allowed to change the dishes and replace them with your own version, the main thing is to respect the daily calorie intake.
The amount of food consumed is calculated individually.
> zxtable border = "1" cellpadding = "0" >If the result is achieved, you have to get out of the keto diet properly, you can't overeat for that and include too many high-calorie fatty foods in your diet, you can't stop playing sports.
Important points
Bitan! Every diet has contraindications and possible side effects!
Before using this method of keto diet, you should study the cases in which its use is prohibited.
If there are diseases:
- Kidney;
- intestines;
- 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 tiredness may occur, most often occurring in the first days of such a keto diet, and then disappearing.
- It is important to watch your cholesterol levels. This is dangerous for the cardiovascular system.
- If the diet is not formulated correctly, there is a lack of minerals and vitamins, which is very dangerous to health.
- Drinking a small amount of fluid can lead to increased concentrations of ketone bodies 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 positive results can be noticed, but at the same time it is impossible not to pay attention to the side effects of carbohydrate deficiency. If this diet is chosen, the most important thing is the correct composition of the diet. The body must provide all the necessary vitamins and minerals, which will ensure a positive result and protect against 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 the right ingredients - fats, proteins and carbohydrates - are important for a proper keto diet.
Reviews of those who have lost weight
- Woman, 32 years: "I was on a diet for a long time, but the results were very sad, the maximum I tried to achieve was to lose only a few pounds. On the Internet is our interesting information about Lyle MacDonald's method, I decided to try itFew people who know me believe that I managed to lose more than ten kilograms in a month, without daily visits to the gym. Moreover, in addition to reducing my waist, I have significantly strengthened my muscles, now I can evenshamelessly participate in any model competition - a figure for the feast for the eyes. "
- Girl, 25 years old: "Since studying at the institute, I have been used to going to the gym regularly. At the same time, I constantly monitor my diet, eat only healthy food. This year I decided to try a ketone diet on myself. team. and the muscles need to be strengthened a bit. I was satisfied with the results - it's only been a month, and the scales show a great result - minus 9 kg. "
- Woman, 28 years old: "I have never considered myself an athlete, although I try to run every morning, dedicate a few minutes at home for simple gymnastics. I tried to go on a ketone diet and a miracle happened - I started to say goodbye to excess weight. This diet has a smaller minus - I can only lose weight slowly, but I have nowhere to hurry - I am already satisfied with the results. "