There are many ways to get rid of these extra pounds, there are those who prefer exercise and for others, diet is a better choice. Sports and eating 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 not only for losing excess weight, but also for drying the body, which has made it famous among athletes, especially during bodybuilding. This ketone diet for women allows you to adjust your shape, but you need to combine it with exercise.
The keto diet works like this: the body uses carbohydrates as an energy source, in the absence of which it begins to use fat. This is the core of a system in which carbohydrate intake is kept to a minimum. However, it must be remembered that carbohydrates are necessary for the body and it is completely impossible to exclude them. Equally important is the right ratio of protein, fat and carbohydrate in the keto diet, to calculate the total caloric content. If the goal is to dry your body, be sure to exercise.
What you need to know
This is the name given to the keto diet because of the condition of the body in which it is under such a diet. The normal process that takes place when carbohydrates enter the body when they break down into glucose is the body’s source of energy. In cases where the body does not receive carbohydrates, fatty acids form ketone bodies that serve as a source of energy. The condition of the body is called ketosis, this was the name of this low carb diet.
There are three types of diets, the result depends on the right choice! In order for the keto diet to produce results and the weekly menu to be properly put together, you need to figure out what type of keto diet you need to follow:
- The simplest option is the standard, which is suitable for those who do not have too much load during training. In this type of keto diet, the protein-fat ratio is constant with minimal carbohydrate intake.
- The next option for those who do intense exercise is to call this type of keto diet a targeted or targeted diet characterized by intermittent carbohydrate loading. This is done so that the body gets enough glucose during the load on the body, which helps to avoid fatigue and lethargy. This carbohydrate intake occurs only before and after exercise, the rest of the diet remains unchanged.
- And last but not least, the cyclical form of such a keto diet is designed for experienced athletes with intense training. In this case, the frequency of carbohydrate intake and consumption depends directly on the body's exhaustion, the intensity of physical activity. The calculation is based on the individual needs of the organization.
The only rule you should apply when choosing the type of keto diet is:
When the body lacks calories, a person loses weight, when in excess, muscle mass increases during physical exertion.
It’s just as important for your muscles to get carbs before and after a workout, it saves them from destruction, so it’s worth starting with the target type.
Proper diet
In order for girls to put together a week-long ketogenic diet correctly, it’s worth paying attention to calorie counts, fat, protein, carbohydrate ratios, and getting a list of foods to skip.
It should be understood that each person has their own daily caloric intake, which depends directly on weight and physical activity. If weight loss is the goal, 500 kcal should be deducted from the daily intake, the number obtained is the daily value. In cases where muscle building is required, on the contrary, you need to add 500 kcal.
Protein, carbohydrate to fat ratio:
- For an accurate and correct ratio, you need to calculate the amount based on individual parameters.
- Protein intake: 2, 2 g / kg lean muscle mass. 1 g of protein contains 4 kcal.
- Fat intake: 1. 8 g / kg lean muscle mass. 1 g - 9 kcal.
- Carbohydrate intake: 0. 22-0, 44 g / kg lean muscle mass. 1 g - 4 kcal.
The daily ratio is taken into account in the calculation, not all meals need to be calculated perfectly, fat, carbohydrate and protein separately. It’s much more convenient and easier to regulate your total caloric intake in the evening and keep your balance while counting protein and carbs and then fats.
Here's an example to see how the calculation works:
- With 2000 kcal per day, weight loss is the goal, in which case 1500 kcal will be the norm. This ratio should be divided into 4 or 5 meals, depending on your own preferences, or a diet based on a full daily dose should be followed.
- For example, a dry muscle mass of 50 kg, multiplied by 2 to 2, is found to be 440 g in calories.
- Furthermore, carbohydrates: the same 50 kg of muscle mass is multiplied by 0. 22, it turns out to be 11 g, 44 calories.
- Last but not least, the fats are calculated by subtracting the protein and carbohydrate standard from the daily norm: 1500 - 440 - 44 = 1016 kcal, which corresponds to 112 g.
There may be differences in total caloric intake as keto diets require additional carbohydrate intake.
How to do it right:
- If the keto diet involves the use of the target type, the carbohydrate intake should be added to 0, 5-1 g per 1 kg body weight before training, and the amount obtained should be divided into 2 parts before and after training. In addition, the fat ratio should be reduced to keep your total caloric intake unchanged.
- In the case of a cyclic keto diet, add 5 to 10 g of carbohydrate per kg of dry weight. Such carbohydrates are introduced after 2 weeks of the diet and are used only once a week. It is imperative to monitor the general condition and feelings, as discomfort is possible, then the diet should be modified.
Products:
- As can be seen from the calculations, protein foods are a major part of the diet. There is no limit to the products in this keto diet, the only rule is minimum carbohydrate intake.
- However, be careful to make your diet complete and healthy as your body needs it, especially during exercise.
Expert opinion
Nutritionist:A ketone or ketogenic diet is a "minus" diet where the body is taught to live without carbohydrates. Some foods in the ketone diet are familiar to everyone: for example, a food like eggs with sausage or cheese. They contain virtually no carbohydrates. meat, fish and salad. Many people may think that this diet is completely 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. Cholesterol and fat in them increase the risk of heart disease and atherosclerosis, recalling thatIt should be recalled that animal starch is glycogen, the amount stored in the liver is alln consumed during training. This amount is about 150 g. Therefore, a long-term ketone diet leads to depletion of reserves and the alternative energy pathway can provide only minimal energy. "
Keto diet menu for the week
The table below details the weekly keto diet menu, the diet is suitable for both women and men. The dishes can be changed and exchanged for your own version, the point is to adhere to your daily caloric intake.
The amount of food consumed is calculated individually.
| The day of the week | Breakfast / Second breakfast | Lunch / Afternoon snack | Dinner |
| Monday | Omelette with toast cheese and walnuts | Chicken (breast), rice (brown), cheese / Cottage cheese, protein shake | Fish (not too fatty), buckwheat, lettuce |
| Tuesday | Spinach omelette, tea (not sweet), grapefruit / Yoghurt | Chicken breast with salad. (you can make a salad with olive oil) | Fish fried in foil (not too fatty) |
| Wednesday | Omelette, cocktail, cheese / Cocktail, walnuts | Chicken (breast), scrambled eggs, salad / Cocktail | Fish (not too greasy), lettuce, grapefruit |
| Thursday | Omelette with yogurt, tea / cheese | Chicken, salad (herbs and avocado), broth / Kefir, walnuts | Fruits, berries, tuna |
| Friday | Omelette with toast cheese and coffee / kefir | Chicken (cooked), vegetables, cheese / Cottage cheese | Fish (not too fatty), herbs, cucumbers |
| Saturday | Buckwheat porridge, beef tongue, beetroot salad | Soup, meat, salad, compote / Yoghurt, wheat germ | Beef or fish |
| Sunday | Omelette with herbs / Yoghurt (without sugar), substitutable with kefir | Chicken soup (without potatoes and pasta) / Steamed fish, salad | Meat (not very fatty), fried or cooked |
If the result is achieved, you should exit the keto diet correctly, you should not eat too much and include too many high-fat, high-calorie foods in your diet, you should not stop playing sports.
Important points
Important! Every diet has contraindications and possible side effects!
Before using this keto diet method, study the cases where its use is prohibited.
If you have illnesses:
- Kidney;
- Gut;
- Digestive system:
- With diabetes.
A keto diet can worsen your health and cause complications.
In addition, the keto diet can cause side effects:
- Feeling tired may occur, most often in the first days of such a keto diet and then passing away.
- It is important to monitor your cholesterol levels. This is dangerous for the cardiovascular system.
- If the diet is not properly designed, there is a lack of minerals and vitamins, which is very dangerous to health.
- Consuming small amounts of fluid can lead to an increase in the concentration of ketone bodies in the blood, which is also dangerous.
- Eliminate alcohol consumption during the keto diet.
The side effects of a keto diet depend in many ways on the amount of carbohydrates, proteins and fats that enter the body, the lack of which causes health problems. The effectiveness and positive results of the keto diet can be observed, however, the side effects of carbohydrate deficiency cannot be ignored. If we choose this diet, the most important thing is the right composition of the diet. It should provide the body with all the necessary vitamins and minerals to ensure a positive result and protect against possible negative consequences. Although the goal of diet is to reduce the amount of carbohydrates, they cannot be completely ruled out, it is harmful to the body. For proper keto nutrition, all the ingredients - fats, proteins and carbohydrates - are important in the right proportions.
Opinions about those who lost weight
- The 32-year-old woman: "I was on a diet for a long time, but the results were very deplorable, the maximum I was trying to achieve was to lose just a few pounds. of those who know me, I think I managed to lose more than ten pounds in a month and without daily gym visits, and in addition to lowering my waist, my muscles have been significantly strengthened, I can now take part in any model competition without shame - this isfigure for the feast of the eye. "
- Girl, 25: "Ever since I studied at the institute, I've been used to going to the gym on a regular basis. However, I keep a close eye on my diet, I only eat healthy foods. muscles need to be strengthened a bit. The results were satisfactory - just a month later and the scales show excellent results - minus 9 kg.
- Female, 28: "I never considered myself an athlete, although I try to jog regularly every morning, but I also spend a few minutes at home doing simple gymnastics. I tried to follow a ketone diet and a miracle happened - I started saying goodbye to the extra pounds. This diet has a smallerminus - I can only lose weight slowly, but I have nowhere to run - I'm already happy with the result. "