There are many ways to get rid of those extra pounds, 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, which athletes have known for a long time.
The keto diet is designed not only to lose weight, but also to dry the body, which made it famous among athletes, especially when doing bodybuilding. This ketone diet for women allows you to correct your figure, but for this you need to combine it with training.
The keto diet works like this: the body uses carbohydrates as a source of energy, 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 must 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 total calories. If the goal is to dry your body, be sure to exercise.
what you should Know
This is the name given to the keto diet due to the condition 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, 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 they serve as a source of energy. The condition of the body itself is called ketosis, which is 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 bring results and the menu for the week to be compiled correctly, you need to understand what type of keto diet you need to follow:
- The simplest option is the standard one, 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 training, 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 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 last but not least, the cyclic form, such a keto diet is designed for experienced athletes with intense training. In this case, the introduction of carbohydrates and the frequency of consumption directly depend on the depletion of the body, 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 only rule:
When the body lacks calories, a person loses weight, with an excess of them muscle mass increases during exercise.
It is equally important for the muscles to receive carbohydrates before and after training, as this saves them from destruction, so it is better to start with the target type.
Proper diet
To properly compose a ketogenic diet for girls 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 that should 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 dose, the resulting figure is the daily value. In cases where you need to build muscle, you should, on the contrary, add 500 kcal.
The ratio of proteins, carbohydrates and fats:
- 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 norm is taken, it is not necessary to perfectly calculate each meal, separately fats, carbohydrates and proteins. It is much more convenient and easier to control the total calorie intake in the evening and maintain balance, while calculating the rate of protein and carbohydrates, then fat.
An example can be used to see how the calculation is performed:
- With a daily norm of 2000 kcal the goal is to lose weight, in this case 1500 kcal will be the norm. This norm should be divided into 4 or 5 meals, depending on your own preferences, or you should stick to the diet based on the general daily norm.
- For example, dry muscle mass is 50 kg, so the norm is multiplied by 2, 2 by a mass of 50, it turns out 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 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 deviations in the total calorie content, as 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 you need to add carbohydrate intake, 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, the amount of fat should be reduced so that the total calorie intake remains unchanged.
- In the case of a cyclic keto diet, add 5 to 10 g of carbohydrates per kg of dry weight. Such an introduction of carbohydrates occurs after 2 weeks of the diet and is administered only once a week. It is imperative 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 products, the only rule is the minimum intake of carbohydrates.
- At the same time, make sure that your diet is complete and healthy, as the body needs it, especially during exercise.
Expert opinion
nutritionist:Ketone or ketogenic diet is a "minus" diet when the body learns to do without carbohydrates. Some dishes from the ketone diet are familiar to everyone: for example, such a dish as eggs with sausage or cheese. They contain virtually no carbohydrates. Stewed green beans andMany people may think that this diet is quite complete, but it is not. The danger of a ketone diet is that carbohydrate foods usually supply the body with fiber, vitamins and other ballast. Intensive training will face the risk of constipation, and low-quality meat products are also a big problem. Cholesterol and fats in them increase the risk of heart disease and atherosclerosis. training, intensive strength training is recommended only cyclic diet. It should be remembered that animal starch glycogen stored in the liver withis consumed for each workout. This amount is about 150 g. Therefore, a long-term ketone diet will lead to depletion of reserves, and the alternative energy pathway can provide only a minimum of energy. "
Keto diet menu for the week
In the table below we have detailed the menu of the keto diet 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 to follow the daily calorie intake.
The amount of food consumed is calculated individually.
> zxtable border = "1" cellpadding = "0" >If the result is achieved, you need to get out of the keto diet properly, so you can not overeat and include too fatty high-calorie foods in the diet, you can not stop exercising.
Important points
Important! Every diet has contraindications and possible side effects!
Before using this method of keto feeding, you should study the cases in which its use is prohibited.
If there are diseases:
- Kidneys;
- Worm;
- 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 appear, most often appearing in the first days of such a keto diet, after which it disappears.
- It is important to monitor your cholesterol levels. This is dangerous for the cardiovascular system.
- If the diet is not composed 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 the keto diet depend on the amount of carbohydrates, proteins and fats 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 lack of carbohydrates. If you choose this diet, the most important thing is the right composition of the diet. It must provide the body with all the necessary vitamins and minerals, which will provide 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. For a proper keto diet, all the ingredients are important - fats, proteins and carbohydrates - in the right proportions.
Reviews of those who have lost weight
- Woman, 32 years: "I was on a diet for a long time, but the results were very deplorable, the maximum I tried to achieve was to lose only a few pounds. On the Internet our interesting information about Lyle MacDonald's method, I decided to try it on myselfFew people who know me believe that I managed to lose more than ten kilograms in one month without going to the gym every day. in every shameless model competition - a feast for the feast for the eyes. "
- Girl, 25 years old: "Since I studied at the institute, I got used to going to the gym regularly. At the same time, I constantly monitor my diet, eating only healthy foods. This year I decided to try the ketone diet on myself, I think there will be no difficulty with it. and the muscles need to be strengthened a little. The results made me happy - only a month passed, and the scales show an excellent result - minus 9 kg. "
- Woman, 28 years old: "I have never considered myself an athlete, although I try to do regular jogging every morning, I also spend 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 extra pounds. This diet has a small disadvantage - I can lose weight only slowly, but there is no place to hurry - I'm already happy with the results. "