Keto diet for weight loss

5 January 2022

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 that athletes have known for a long time.

The keto diet is intended not only to lose excess weight, but also to dry out the body, which has made it famous in the circles of athletes, especially when doing bodybuilding. This ketone diet for women allows you to regulate your figure, but for this it is necessary to combine it with training.

The keto diet works like this: The body uses carbohydrates as an energy source, when they are lacking, it starts using fat. This is the heart of the system where 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 proteins, fats and carbohydrates, the calculation of the total calorie content. If the goal is to dry your body, be sure to exercise.

What do you need to know

This is the name the keto diet has received due to the state 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, 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 state of the body itself 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 bring results and the menu for the week has been drawn up correctly, you need to understand what kind of keto diet you need to adhere to:

The simplest option is the standard one, which is suitable for those who do not have very heavy loads during training. With this type of ketogenic diet, the ratio of protein to fat is constant with a minimal intake of carbohydrates.
The next option is for those who have intense workouts, this type of ketogenic diet is called a focused diet, which is 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, such a keto diet is intended 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 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 need to use 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 for muscles to take in carbs before and after workouts, as this saves them from destruction, so it's best to start with the target type.

Proper 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 fats, proteins, carbohydrates and familiarize yourself with the list of foods that must 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, then 500 kcal must be subtracted from the daily allowance, 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 report, it is necessary to calculate the amount based on the individual parameters.
Protein intake: 2. 2g per kg of lean muscle mass. 1 g of protein contains 4 kcal.
Fat consumption: 1. 8g per kg of lean muscle mass. 1 g - 9 kcal.
Carbohydrate Intake: 0. 22 to 0. 44g 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 fats, carbohydrates and proteins. It is much more convenient and easier to control the total calorie intake in the evening and maintain a balance, by calculating the norm of proteins and carbohydrates, then fats.

An example can be used to see how the calculation happens:

With a daily dose of 2000 kcal, the goal is to lose weight, in this case 1500 kcal will be the norm. This rate should be split into 4 or 5 meals, depending on your preferences, or stick to the diet based on the total daily rate.
For example, dry muscle mass is 50 kg, for this the norm is multiplied by 2, 2 by the mass of 50, it turns out 110 g in 440 calories.
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, the fats are calculated, subtract the norm of proteins and carbohydrates from the daily norm: 1500 - 440 - 44 = 1016 kcal, which corresponds to 112 g.

There may be deviations in the total calorie content, as keto types of diets involve an additional intake of carbohydrates.

How to do it correctly:

If the keto diet involves the use of the target type, then 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 rate of fat should be reduced so that the total calorie intake remains unchanged.
In the case of a cyclical keto diet, add 5 to 10 g of carbohydrates per kg of dry weight. This introduction of carbohydrates occurs after 2 weeks of diet and is applied only once a week. It is imperative to monitor the general condition and sensations, as discomfort is possible, so the diet should be adjusted.

Products:

As you can see from the calculations, protein foods are the main part of the diet. With this keto diet, there is no structure in the products, the only rule is minimal carbohydrate intake.
At the same time, gently make sure that the 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 is taught to do without carbohydrates. Some dishes of the ketone diet are familiar to everyone: for example, a dish like eggs with sausage or cheese. They contain virtually no carbohydrates Stewed green beans and meat, fish and salad Many may think this diet is quite complete, but it is not The danger of the ketone diet is that carbohydrate foods usually provide the body with fiber, vitamins and other ballast substances. As a result, a person, even with intense training, will face the risk of constipation, and even low-quality meat products are a big problem. Cholesterol and the fats contained in them increase the risk of heart disease and atherosclerosis. It must be remembered that the ketonic diet is contraindicated with intense and frequent strength training, with intense strength training only one verse is recommended. cyclical one of the diet. Remember that animal starch glycogen 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 reserves and the alternative energy path can only provide a modicum of 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 dishes and replace them with your own version, the important 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	Dinner
Monday	Omelette, Cheese Toast / Protein Shake, Nuts	Chicken (breast), rice (brown), cheese / ricotta, protein shake	Fish (not very fat), 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 (low fat)
Wednesday	Omelette, Cocktail, Cheese / Cocktail, Nuts	Chicken (breast), scrambled eggs, salad / cocktail	Fish (low fat), salad, grapefruit
Thursday	Omelette with yogurt, tea / cheese	Chicken, lettuce (herbs and avocado), broth / kefir, nuts	Fruit, berries, tuna
Friday	Omelette, toast with cheese, coffee / Kefir	Chicken (boiled), vegetables, cheese / Ricotta	Fish (not very fatty), herbs, cucumbers
Saturday	Buckwheat porridge, beef tongue, beet / kefir salad	Soup, Meat, Salad, Compote / Yogurt, Wheat Germ	Beef or fish
Sunday	Herb omelette / Yogurt (sugar free), can be substituted with kefir	Chicken soup (without potatoes and pasta) / Steamed fish, salad	Meat (low fat) baked or boiled

If the result is achieved, it is necessary to exit the ketogenic diet correctly, for this you cannot eat too much and introduce high-calorie foods that are too fat in the diet, you cannot stop exercising.

Important points

Important! Any diet has contraindications and possible side effects!

Before using this method of ketogenic nutrition, you should study the cases where its use is prohibited.

If there are diseases:

Kidney;
Intestine;
Digestive system:
With diabetes.

Taking a ketogenic diet can worsen health and cause complications.

Additionally, the keto diet can cause side effects:

A feeling of fatigue may occur, most often it appears in the first days of such a ketogenic diet, then disappears.
It is important to keep an eye on 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 for health.
Drinking a small amount of liquid can lead to an increase in the concentration of ketone bodies in the blood, which is also dangerous.
Eliminate alcohol consumption on the ketogenic diet.

In many ways, the side effects of a ketogenic 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 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 you choose this particular diet, 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 from possible negative consequences. Although the diet is designed to reduce the amount of carbohydrates, they cannot be completely excluded, this will harm the body. For proper ketogenic nutrition, all ingredients are important - fats, proteins and carbohydrates - in the right ratio.

Reviews of those who have lost weight

Woman, 32: "I have been on a diet for a long time, but the results have been very deplorable, the most I was trying to achieve was to lose just a couple of kilograms. On the Internet, our interesting information on Lyle MacDonald's method, I decided to try it on 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. In addition, in addition to reducing my waist, I have significantly strengthened my muscles, now I can even participate in any model competition without shame - a figure for a feast for the eyes. "
Girl, 25: "Ever since I was studying at the institute, I have gotten used to going to the gym regularly. At the same time, I constantly follow my diet, I only eat healthy foods. This year I decided to try the ketone diet on myself. itself, it seems to me that there will be no difficulties with it. and the muscles need to be slightly strengthened. The results pleased me - only a month has passed and the scales show an excellent result - minus 9 kg. "
Woman, 28: "I have never considered myself an athlete, although every morning I try to jog regularly, I also dedicate a few minutes at home to simple gymnastics. I tried to follow a ketone diet, and a miracle happened - I started saying goodbye to extra pounds. This diet has one small drawback - I can only lose weight slowly, but I have nowhere to run - I'm already happy with the results. "