Three types of keto diet. Standard weight loss plan. for beginners to lose weight. This scheme does not involve refeeding, this is the name of certain time periods during which it is necessary to increase the amount of carbohydrate food. The balance of fats, carbohydrates and proteins throughout the diet does not change.
Three types of keto diet you looking for
This option is optimal for people who do not engage in active sports, or feel good during training against the background of a small amount of carbohydrates in the body.
Targeted weight loss. The target keto diet involves the introduction of refeeds, that is, it will be necessary to eat carbohydrate foods. This is done before and after physical activity. Such refeeds allow you to increase the effectiveness of training by increasing blood glucose levels.
Targeted weight loss. The target keto diet involves the introduction of refeeds, that is, it will be necessary to eat carbohydrate foods.
This is done before and after physical activity. Such refeeds allow you to increase the effectiveness of training by increasing blood glucose levels.
The introduction of refeeds is mandatory for people who experience a breakdown during physical exertion.
Cyclical keto diet. The cyclical keto diet involves the introduction of refeeds at a time when the supply of glycogen in the muscle mass is completely depleted. This variation of the keto diet is suitable for people who clearly understand when exactly they need to increase the intake of carbohydrates in food.
That is, it is more suitable for "advanced" users. It is impossible to accurately name the time of glycogen depletion, since this is a purely individual process. To decide on it, you will need to try other, easier options for the keto diet.
If the keto diet is practiced for the first time, then it is best to start with the standard method. Already after 7 days, you will be able to adequately assess your own well-being and how the keto diet affects the duration and intensity of physical activity.
If the state of health worsens, there is a breakdown, then the body needs to be replenished with carbohydrates. So it's time to switch to a targeted or cyclical keto diet.
Keto Diet Meal Plan
Keto Diet Meal PlanTo start following a standard keto diet, you need to calculate your daily kilocalorie intake. If you plan to lose weight by burning fat, then 500 kcal will need to be subtracted from the resulting number. If you need to gain muscle mass, then 500 kcal will need to be added to the resulting number.
1 g per 1 kg of lean muscle mass
Kcal per 1 g
Squirrels
2.2
4 kcal
Fats
1.8-1.88
9 kcal
Carbohydrates
0.22-0.44
4 kcal
To determine lean muscle mass, you need to know the percentage of fat in the body. If it is not possible to accurately calculate it, then you can focus on the presented picture.
Standard keto diet
First you need to calculate the daily intake of proteins and carbohydrates. The remaining number will be assigned to fats.
Calculation example: a man weighs 80 kg, and his height is 175 cm.
They include:
Proteins: 2.2 * 64 \u003d 140 g (560 kcal).
Carbohydrates: 0.44 * 64 \u003d 28 (112 kcal).
Fats: 2000 - 560 = 1328 kcal (150 g).
Fat in his body is 20%, and lean muscle mass is 64 kg. He is faced with the task of burning excess fat. The daily calorie content is equal to 2500 kcal - this number allows him to eat normally, but not lose weight. To start the process of burning fat, it takes 500 kcal from 2500. So, for fat burning, a man will need to receive 2000 kcal per day.
You can divide the resulting amount of fats, carbohydrates and proteins into 4 meals. Although this condition is not mandatory. A person can eat at their own discretion. The main thing is that the balance is not disturbed.
The daily rate of kilocalories can be calculated using the Mifflin-Jeor formula. It was adapted to the lifestyle of a modern person in 1990.
Calculation example: (10×70)+(6.25×165)-(5×25)-161 = 700+1031-125-161=1445 – daily calories
For men: 5 + (10 × weight (kg)) + (6.25 × height (cm)) - (5 × age (years))
