There are many ways to get rid of those extra pounds, some people prefer exercise, and for others diet is the best option. Sports and dietary restrictions are often combined for maximum results. There is a ketone diet for weight loss that athletes have known for a long time.
The ketone diet aims not only to lose excess weight, but also to dry out the body, which made it famous among athletes, especially in the area of bodybuilding. This ketone diet for women allows you to adjust your body, but for that you need to combine it with your workout.
The ketone diet works in the following way: the body uses carbohydrates as an energy source, when lacking, it uses fat. This is the core of the system in which carbohydrate intake is minimized. At the same time, one must remember that carbohydrates are necessary for the body and it is totally impossible to exclude them. An equally important point of the ketone diet is the correct proportion of protein, fat and carbohydrate, the calculation of the total caloric content. If the goal is to dry out the body, be sure to exercise.
What do you need to know
This is the name given to the ketone diet because of the state of the body you are in during that diet. The normal process that occurs when carbohydrates enter the body, when they are broken down into glucose, is the body's source of energy. In cases where the body does not receive carbohydrates, ketone bodies are produced from fatty acids and serve as an energy source. The body's own state 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! For the ketone diet to bring results and the week's menu to be designed correctly, you need to figure out what type of ketone diet you need to follow:
- The simplest option is the standard one, suitable for those who don't have very heavy loads during training. With this type of ketone diet, the ratio of protein to fat is constant, with minimal carbohydrate intake.
- The next option is for those who exercise intensely, this type of ketone diet is called a targeted or targeted diet, characterized by periodic loads of carbohydrates. This is done so that the body gets enough glucose while charging the body, which helps to avoid fatigue and lethargy. This carbohydrate intake occurs just before and after training, the rest of the diet remains the same.
- And last but not least, the cyclic form, this ketone diet is aimed at experienced athletes with intense training. In this case, the intake of carbohydrates and the frequency of consumption depend directly on the body's exhaustion, on the intensity of physical activity. The calculation is based on the individual needs of the body.
When choosing the type of ketone diet, you need to use the only rule:
When the body lacks calories, the person loses weight, with the excess of them increasing muscle mass with physical effort.
It's equally important that your muscles get carbs before and after workouts as this saves them from destruction, so it's best to start with the target type.
correct diet
In order for the ketogenic diet for girls for a week to be correctly designed, it is worth paying attention to the calculation of calories, proportion of fat, protein, carbohydrates and knowing the list of foods that should be excluded.
It should be understood that each person has their daily caloric intake, which directly depends on their weight and physical activity. If the goal is to lose weight, subtract 500 kcal from the daily rate, the resulting value is the daily rate. In cases where you need to build muscle, you should instead add 500 kcal.
The proportion of protein, carbohydrate and fat:
- 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.
In the calculation, the daily rate is taken, it is not necessary to perfectly calculate each meal, separately from fat, carbohydrates and proteins. It's much more convenient and easier to track total calorie intake at night and maintain balance while calculating the norm for protein and carbohydrates, after fats.
An example can be used to see how the calculation takes place:
- With a daily rate of 2, 000 kcal, the goal is to lose weight, in which case 1, 500 kcal will be the norm. This fee should be divided into 4 or 5 meals, depending on your preferences, or following 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, resulting in 110 g in 440 calories.
- Also, carbohydrates: the same muscle mass of 50 kg is multiplied by the norm of 0. 22, results in 11 g, in 44 calories.
- Last but not least, fats are calculated, the protein and carbohydrate norm is subtracted from the daily norm: 1500 - 440 - 44 = 1016 kcal, which corresponds to 112 g.
There may be deviations in total caloric content, as ketone types of diets involve additional carbohydrate intake.
How to do it correctly:
- If the ketone diet involves the use of the target type, before training, it is necessary to add up the 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. Also, the fat ratio must be reduced so that the total calorie intake remains unchanged.
- In the case of a cyclic ketone diet, add 5 to 10 g of carbohydrates per kg of dry weight. This introduction of carbohydrates takes place after 2 weeks of the diet and is only applied once a week. It is essential to monitor the general state 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 ketone diet, there is no product framing, the only rule is minimal carbohydrate intake.
- At the same time, make sure that the diet is complete and healthy, according to the body's needs, especially during exercise.
Opinion of an 'expert
Nutritionist:The ketone, or ketogenic, diet is a "less" diet when the body is taught to dispense with carbohydrates. Some dishes from the ketone diet are familiar to everyone: for example, dishes like eggs with sausage or cheese. They contain virtually no carbohydrates. Baked green beans and meat, fish and salad. Many may think this diet is pretty complete, but it isn't. The danger of the ketone diet is that carbohydrate foods often provide the body with fiber, vitamins, and other ballast. problem. The cholesterol and fat contained in them increase the risk of heart disease and atherosclerosis. It should be remembered that the ketone diet is contraindicated with frequent and intense strength training, with intense strength training only a cyclic version of the diet is recommended. It should be remembered that animal starch glycogen stored in the liver is consumed in every workout. This amount is about 150 g. Therefore, a long-term ketone diet will lead to depletion of reserves, and the alternative energy pathway may only provide minimal energy. "
Diet menu for the week
In the table below, we detail the ketone diet menu for the week, the recommended diet 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 caloric intake is observed.
The amount of food consumed is calculated individually.
| Day of the week | Breakfast / Second Breakfast | lunch / afternoon snack | To dinner |
| Monday | Omelet, cheese toast / protein shake, walnuts | Chicken (breast), rice (brown), cheese / cottage cheese, protein shake | Fish (low fat), buckwheat, salad |
| Tuesday | Spinach omelet, tea (not sweet), grapefruit / yogurt | Chicken breast, salad. (you can make a salad seasoned with oil) / Curd | Aluminum baked fish (not too fat) |
| Wednesday | Omelet, cocktail, cheese / cocktail, nuts | Chicken (breast), scrambled eggs, salad / cocktail | Fish (not too fat), salad, grapefruit |
| Thursday | Yogurt, tea / cheese omelet | Chicken, lettuce (herbs and avocado), stock / kefir, walnuts | Fruits, berries, tuna |
| Friday | Omelet, Toast with Cheese, Coffee / Kefir | Chicken (cooked), vegetables, cheese / cottage cheese | Fish (not too fat), herbs, cucumbers |
| Saturday | Buckwheat porridge, beef tongue, beetroot salad / kefir | Soup, meat, salad, jam / yogurt, wheat germ | Meat or fish |
| Sunday | Herbal omelet / yogurt (no sugar), may be substituted for kefir | Chicken soup (without potatoes and pasta) / Steamed fish, salad | Meat (not too fatty) roasted or cooked |
If the result is achieved, you need to get off the ketone diet correctly, for that you cannot overeat and introduce very fatty and high-calorie foods into the diet, you cannot stop playing sports.
Important points
Important! Any diet has contraindications and possible side effects!
Before using this method of ketone nutrition, you should study cases where its use is prohibited.
If there are illnesses:
- Kidney;
- Intestine;
- Digestive system:
- With diabetes.
Going on a ketone diet can worsen your health and cause complications.
In addition, the ketone diet can cause side effects:
- A feeling of fatigue can occur, most of the time it appears in the first few days of this ketone diet and then it goes away.
- It's important to keep an eye on your cholesterol levels. This is dangerous for the cardiovascular system.
- If the diet is not formulated correctly, it lacks minerals and vitamins, which is very dangerous for your health.
- Drinking a small amount of fluid can lead to an increased concentration of ketone bodies in the blood, which is also dangerous.
- Eliminate alcohol consumption during the ketone diet.
In many ways, the side effects of a ketone diet depend on the amount of carbohydrates, proteins, and fats entering the body, the lack of which causes health problems. The effectiveness of the ketone 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 specific 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 guarantee a positive result and protect against possible negative consequences. Although the diet is designed to reduce the amount of carbohydrates, they cannot be completely discarded as this will harm the body. For proper ketone nutrition, all the ingredients are important - fats, proteins and carbohydrates - in the right proportions.
Reviews of who lost weight
- Female, 32 years old: "I've been 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 few pounds. On the Internet, our interesting information about Lyle MacDonald's method, I decided to try it myself. Few of the who know me, believe that in a month I managed to lose more than ten kilos, and without daily going to the gym. Besides, besides reducing my waist, I have significantly strengthened my muscles, now I can even participate in any modeling competition without being embarrassed - a figure for a feast for the eyes. "
- Girl, 25 years old: "Since I studied at the institute, I've become used to going to the gym regularly. At the same time, I constantly monitor my diet, as only healthy foods. This year I decided to try the ketone diet on myself, it seems to me that there will be no difficulties with that. and the muscles need to be strengthened a little. The results pleased me - only a month has passed and the scale shows an excellent result - less 9 kg. "
- Female, 28 years old: "I never considered myself an athlete, although I try to run a regular run every morning, I also spend a few minutes at home doing simple gymnastics. I tried a ketone diet and a miracle happened - I started saying goodbye to the extra pounds . This diet has a slight minus sign - I can only lose weight gradually, but I have nowhere to run - I'm already happy with the results. "