There are many ways to shed those extra pounds, some people prefer exercise, and for others, diet is a better option. Sports and dietary restrictions are often combined for the best results. There is a ketogenic diet for weight loss that athletes have known about for a long time.
The ketogenic diet is intended not only to lose excess weight, but also to dry out the body, which made it famous in sports circles, especially when doing bodybuilding. This ketone diet for women allows you to adjust your figure, but for this you need to combine it with training.
The ketogenic diet works in the following way: the body uses carbohydrates as an energy source, when it lacks them, it begins to use fats. This is the core 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. An equally important point of the keto diet is the correct ratio of protein, fat and carbohydrates, the calculation of 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 that the ketogenic diet received due to the state of the body in which it is during said diet. The normal process that occurs when carbohydrates enter the body, when they are broken down into glucose, is the 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 very state 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 correct choice! In order for the ketogenic diet to produce results and the menu for the week to be put together correctly, you need to find out what type of ketogenic diet to follow:
- The simplest option is the standard one, suitable for those who do not have very heavy loads during training. With this type of ketogenic diet, the protein-to-fat ratio is consistent with minimal carbohydrate intake.
- The next option is for those who have intense workouts, this type of ketogenic 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 body load, which helps prevent 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 cyclical form, such a ketogenic diet, is intended for experienced athletes with intense training. In this case, the intake of carbohydrates and the frequency of consumption depend directly on the exhaustion of the body, the intensity of physical activity. The calculation is based on the individual needs of the body.
When choosing the type of ketogenic diet, you need to follow the only rule:
When the body lacks calories, a person loses weight, with an excess of them, muscle mass grows during physical exertion.
It is equally important that the muscles get carbs 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 compiled correctly, it is worth paying attention to the calculation of calories, the ratio of fat, protein, carbohydrates and familiarizing yourself with the list of foods that should be excluded.
It should be understood that each person has their own daily calorie intake, which is directly dependent on weight and physical activity. If the goal is to lose weight, 500 kcal should be subtracted from the daily amount, 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:
- To get 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 rate is taken, it is not necessary to calculate each meal perfectly, separately fats, carbohydrates and proteins. It is much more convenient and easier to monitor the total calorie intake at night and maintain a balance, while calculating the norm for protein and carbohydrates, then fats.
An example can be used to see how the calculation is performed:
- With a daily rate of 2000 kcal the goal is to lose weight, in this case 1500 kcal will be the norm. This fee should be divided into 4 or 5 meals, depending on your own preferences, or adhere to the diet based on the total daily rate.
- For example, the dry muscle mass is 50 kg, for this, the norm is multiplied by 2. 2 times the mass of 50, it turns out 110 g in 440 calories.
- Also, 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 for protein 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 ketogenic diets involve additional carbohydrate intake.
How to do it correctly:
- If the ketogenic diet involves the use of the target type, before training, you should add the carbohydrate intake, per 1 kg of weight of 0. 5 to 1 g, divide the resulting amount into 2 parts, before and after the session. Also, the rate of fat must be reduced so that the total calorie intake remains unchanged.
- For a cyclical keto diet, add 5-10 g of carbohydrates per kg of dry weight. Such introduction of carbohydrates occurs after 2 weeks of dieting 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.
Products:
- As you can see from the calculations, protein foods are the main part of the diet. With this ketogenic diet, there is no framework on the products, the only rule is the minimum carbohydrate intake.
- At the same time, make sure 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" negative "diet, when the body is taught to do without carbohydrates. Some dishes of the ketone diet are familiar to everyone: for example, a dish such as eggs and sausage or cheese. Contains virtually no carbohydrates. Stewed green beans and meat, fish and salads. Many may think this diet is quite complete, but it is not. The danger of the ketone diet is that carbohydrate foods generally provide the body with fiber , vitamins and other ballast As a result, a person, even with intense training, will face the risk of constipation, and low-quality meat products are also a big problem. The cholesterol and fat they contain increase the risk of heart disease and atherosclerosis It was recalled that the ketone diet is contraindicated with intense and frequent strength training, with intense strength training only recommendedgives a cyclical version of the diet. It should be remembered that the glycogen from animal starch, stored in the liver, is consumed for each workout. This amount is approximately 150 g. Therefore, a long-term ketone diet will lead to depletion of stores, and the alternative energy route may provide only minimal energy. "
Ketogenic diet menu for the week
In the table below, we have detailed the ketogenic diet menu 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 that the daily calorie intake is observed.
The amount of food consumed is calculated individually.
| Weekday | Breakfast / Second breakfast | Lunch / afternoon snack | Dinner |
| Monday | Omelette, toast with cheese / Protein shake, nuts | Chicken (breast), rice (brown), cheese / cottage cheese, protein shake | Fish (not very fatty), buckwheat, salad |
| Tuesday | Spinach omelette, tea (not sweet), grapefruit / yogurt | Chicken breast, salad. (you can make a salad dressed with olive oil) / Curd | Baked fish (not very fatty) |
| Wednesday | Omelette, cocktail, cheese / cocktail, nuts | Chicken (breast), scrambled eggs, salad / cocktail | Fish (not very fatty), salad, grapefruit |
| Thursday | Yogurt omelette, tea / cheese | Chicken, lettuce (herbs and avocado), broth / kefir, walnuts | Fruits, berries, tuna |
| Friday | Omelette, toast with cheese, coffee / kefir | Chicken (boiled), vegetables, cheese / cottage cheese | Fish (not very fatty), herbs, cucumbers |
| Saturday | Buckwheat Porridge, Beef Tongue, Beet Salad / Kefir | Soup, meat, salad, compote / yogurt, wheat germ | Beef or fish |
| Sunday | Herb / yogurt omelette (unsweetened), can be replaced with kefir | Chicken soup (no potatoes or pasta) / Steamed fish, salad | Baked or boiled meat (not very greasy) |
If the result is achieved, it is necessary to leave the keto diet correctly, for this you cannot overeat and introduce foods that are too fatty and rich in calories, you cannot stop practicing sports.
Important points
Important! Any diet has contraindications and possible side effects!
Before using this method of ketogenic nutrition, it is a good idea to study the cases in which its use is prohibited.
If there are diseases:
- Kidney;
- Intestine;
- Digestive system:
- With diabetes.
Following a ketogenic diet can worsen your health and cause complications.
In addition, the ketogenic diet can cause side effects:
- A feeling of fatigue can occur, most of the time it appears in the first days of a ketogenic diet, then disappears.
- It is important to monitor your cholesterol levels. This is dangerous for the cardiovascular system.
- If the diet is not formulated correctly, minerals and vitamins are lacking, which is very dangerous for health.
- Drinking a small amount of fluid can increase the concentration of ketone bodies in the blood, which is also dangerous.
- Eliminate alcohol consumption during the ketogenic diet.
In many ways, the side effects of a ketogenic 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 the positive results can be noticed, 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 must provide the body with 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 cannot be completely ruled out, this will harm the body. For proper ketogenic nutrition, all ingredients are important - fat, protein, and carbohydrates - in the correct ratio.
Reviews of those who have lost weight.
- Woman, 32 years old: "I was on a diet for a long time, but the results were very deplorable, the most I was trying to achieve was to lose just a couple of kilograms. On the Internet, our interesting information about Lyle MacDonald's method, I decided to try it myself Few of those who know me believe that in a month I managed to lose more than ten kilograms, and without daily visits to the gym. Besides, in addition to reducing my waist, 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 ".
- Girl, 25 years old: "Since I studied in high school, I got used to going to the gym regularly. At the same time, I constantly monitor my diet, I only eat healthy foods. This year I decided to try the ketone diet on myself, I It seems that there will be no difficulties with it. And the muscles should be strengthened a bit. The results pleased me, it has only been a month and the scale shows an excellent result, minus 9 kg. "
- Woman, 28 years old: "I never considered myself an athlete, although I try to do a regular jog every morning, I also dedicate a few minutes at home to simple gymnastics. I tried to diet with ketones and a miracle happened. - I started to say goodbye to the kilos This diet has a small drawback: I can only lose weight slowly, but I have nowhere to rush, I'm already happy with the results. "