These diets 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 alternative. Sports and dietary restrictions are often combined for maximum results. There is a diet for weight loss that athletes have long known.

These diets are intended not only for losing excess weight, but also for drying the body, which made it famous in the circles of athletes, especially when doing bodybuilding. This ketonic diet for women allows you to adjust your figure, but for this you need to combine it with exercise.

The diet works as follows: the body uses carbohydrates as an energy source, when it lacks them, it begins to use fat. This is the core of the 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 diet these is the correct ratio of proteins, fats and carbohydrates, calculating the total calorie content. If the goal is to dry out your body, make sure you do exercises.

What you need to know

This is the name that the diet got 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 the source of energy for the body. In cases where the body does not receive carbohydrates, ketonic bodies are produced from fatty acids, and they serve as a source of energy. The condition of the body itself is called ketosis, which was the name for this low carb diet.

There are three types of diets, the result depends on the right choice! In order for these diets to bring results and the menu for the week to be designed correctly, you need to understand what kind of diets you should follow:

The simplest option is the standard one, suitable for those who do not have very heavy loads during training. With this type of diet, the ratio of protein to fat is constant with minimal carbohydrate intake.
The other option is for those who have intense exercise, this type of diet is called a targeted or targeted diet, characterized by periodic loads of carbohydrates. This is done so that the body receives enough glucose during the load on the body, 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 shape, such a diet is intended for experienced athletes and with intense training. In this case, the intake of carbohydrates and the frequency of consumption depend directly 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 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 physical exercise.

It is just as important for the muscles to get carbohydrates before and after exercise, as this saves them from destruction, so it is better 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 fat, protein, carbohydrates and get acquainted with the list of foods that should be excluded.

It should be understood that every person has his daily intake of calories, which depends directly on weight and physical activity. If the goal is to lose weight, 500 kcal should be deducted from the daily amount, the resulting figure is the daily value. In cases where you need to build muscle, on the contrary, you need to add 500 kcal.

Ratio of proteins, carbohydrates and fats:

For an accurate and precise 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 every meal perfectly, separately fats, carbohydrates and proteins. It is much more convenient and easier to control the total intake of calories in the evening and maintain a balance, calculating the rate of protein and carbohydrates, then fats.

An example can be used to see how the calculation is done:

With a daily rate of 2000 kcal, the goal is to lose weight, in this case, 1500 kcal will be the norm. This rate should be divided into 4 or 5 meals, depending on your preferences, or adhere to the diet based on the total daily rate.
For example, lean muscle mass is 50 kg, for this, the rate is multiplied by 2. 2 by mass 50, resulting in 110 g in 440 calories.
Further, carbohydrates: the same muscle mass of 50 kg is multiplied by the rate 0. 22, resulting in 11 g, in calories 44.
Last but not least, fats are calculated, the rate of protein and carbohydrates is subtracted from the daily rate: 1500 - 440 - 44 = 1016 kcal, corresponding to 112 g.

There may be deviations in the total calorie content, as the types of diets these include extra carbohydrate intake.

How to do it correctly:

If the diet involves the use of the intended type, before exercise, you should increase carbohydrate intake, for 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 fat rate should be reduced so that the total calorie intake remains unchanged.
In the case of a cyclic diet, add 5 to 10 g of carbohydrates per kg of dry weight. Such a carbohydrate intake occurs after 2 weeks of diet and is applied only once a week. It is necessary to monitor the general condition and feelings, as 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 diet, there is no framework in the products, the only rule is the minimum intake of carbohydrates.
At the same time, gently take care that the diet is complete and healthy, as the body needs it, especially during exercise.

Expert opinion

Nutritionist:The ketone, or ketogenic, diet is a "minus" diet, when the body is taught to do without carbohydrates. Some ketone diet dishes are familiar to everyone: for example, a dish such as eggs with sausage or cheese. They containvirtually no carbohydrates Green beans and boiled meats, fish and salads. Many may think this diet is quite complete, but it is not. The danger of the ketonic diet is that carbohydrate foods usually give the body fiber, vitamins and ballast. others As a result, a person, even with intense exercise, will face the risk of constipation and a major problem are also low quality meat products. Cholesterol and the fat they contain increase the risk of heart disease and atherosclerosis. It should be remembered that the ketone diet is contraindicated with intense and frequent strength training, with intensive strength training only a cyclic version of the diet is recommended. that animal starch glycogen, stored in the liver is consumed for every exercise. This amount is about 150 g. Therefore, a long-term diet with ketones will lead to depletion of reserves and the alternative energy route can provide only a minimum of energy. "

The diet menu for the week

In the table below, we have detailed the diet menu these for the week, the diet is suitable for both women and men. You are allowed to change dishes and replace them with your own version, the main thing is to respect the daily calorie intake.

The amount of food consumed is calculated individually.

Day of the week	Breakfast / Second breakfast	Afternoon Lunch / Snack	dinner
Monday	Omelette, toast with cheese / Protein shake, nuts	Chicken (breast), rice (coffee), cheese / cottage cheese, protein shakes	Fish (not too fatty), buckwheat, salad
Tuesday	Omelette with spinach, tea (not sweet), grapefruit / yogurt	Chicken breast, salad. (you can make a salad dressed with olive oil) / Cottage cheese	Fish baked in noodles (not too fatty)
Wednesday	Omelette, cocktail, cheese / Cocktail, nuts	Chicken (breast), scrambled eggs, salad / Cocktail	Fish (not too fatty), salad, grapefruit
Thursday	Yogurt omelette, tea / cheese	Chicken, lettuce (herbs and avocado), gravy / kefir, nuts	Fruits, berries, tuna
Friday	Omelette, toast with cheese, coffee / kefir	Chicken (boiled), vegetables, cheese / cottage cheese	Fish (not too fatty), herbs, cucumbers
Saturday	Buckwheat porridge, beef tongue, beet / kefir salad	Soup, meat, salad, compote / Yogurt, wheat germ	Beef or fish
Sunday	Herbal omelette / Yogurt (without sugar), can be replaced with kefir	Chicken soup (without potatoes and pasta) / Steamed fish, salad	Meat (not too fatty) roasted or boiled

If the result is achieved, you need to get out of the diet correctly, for this you can not overdo it and include very fatty foods with high calories in the diet, you can not stop playing sports.

Important points

Important! Every diet has contraindications and possible side effects!

Before using this method of feeding with these, you should study the cases in which the use is prohibited.

If there is a disease:

Kidney;
Intestine;
The digestive system:
With diabetes.

Taking a diet like these can worsen your health and cause complications.

In addition, the following diet can cause side effects:

A feeling of tiredness may appear, most often appearing in the first days of such a diet, then it goes away.
It is important to keep an eye on your cholesterol levels. This is dangerous for the cardiovascular system.
If the diet is not formulated properly, there is a lack of minerals and vitamins, which is very dangerous to health.
Drinking a small amount of fluids can lead to an increased concentration of ketone bodies in the blood, which is also dangerous.
Eliminate alcohol consumption during the diet these.

In many ways, the side effects of a diet depend on the amount of carbohydrates, proteins and fats that enter the body, the lack of which causes health problems. The effectiveness of these diets and positive results can be noticed, but at the same time it is impossible not to pay attention to the side effects of carbohydrate deficiency. If this particular diet is chosen, the most important thing is the correct composition of the diet. It should 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 can not be completely excluded, it will harm the body. For proper nutrition these, all the ingredients are important - fats, proteins and carbohydrates - in the right 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 miserable, the maximum I was trying 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 myselfFew people who know me believe that in one month I managed to lose more than ten kilograms and without daily visits to the gym. Moreover, in addition to reducing the waist, I have significantly strengthened my muscles, now I can evento take part in any shameless modeling contest - a figure for a feast for the eyes. "
Girl, 25 years old: "Since I studied at the institute I have learned to go to the gym regularly. At the same time I constantly monitor my diet, eat only healthy foods. This year I decided to try the ketonic diet. For myself, it seems to me that there will be no"I have difficulty with it and the muscles need to be strengthened a little bit. The results pleased me - only a month has passed, and the scales show an excellent result - minus 9 kg".
The woman, 28 years old: "I have never considered myself an athlete, although every morning I try to do a regular run, I spend a few more minutes at home for simple gymnastics, I tried to maintain a ketonic diet and a miracle happened. -"I started saying goodbye to the extra pounds. This diet has a small minus - I can lose weight only slowly, but I have nowhere to hurry - I am already happy with the results. "