A keto diet plan for your well-being: all you must know
Anyone of you who have ever tried dieting to loose weight or to be fit may have heard the ketogenic or simply keto diet, because, keto diet is now became one of the most admired techniques to loose weight and to improve fitness all over the globe.
If anyone just want to start your health and fitness goal this
year then you may checkout the keto diet plan. The keto diet is a nutrition
plan contains very low-carb and high-fat diet that forces your body to burning
fat for energy. Over 20 studies showed that the keto diet can actually help you to loose fat and
improve your well-being.
This article explains what to eat and avoid on a keto diet and some meal idea for you perusal. A detailed beginner’s guide to the keto diet is as follows:
About ketogenic diet
The ketogenic diet is mainly contain very low-carb and high-fat
that drastically reducing carb and increasing fat intake. Carbohydrates are
considerably reduced to more or less 50 grams per day while fat takes the place
of carbs and deliver about 75% of total calorie intake. Proteins and
carbohydrates should provide 20% and 5%
of calories. This type of diet is called standard ketogenic diet (SKD) [1].
This low carb diets can puts your body into ketosis, a metabolic state, when your body
depends on ketones. Due to this process, your body can efficiently burn fat for
its energy. Along with the body turns the fat into ketogens in the liver in the
absence of glucose [2]. It takes three days to enter the state ketosis after
starting the diet.
This low-carb diets have diuretic effects, so, you have to drink
at least 8 glass of water per day otherwise you may feel constipated and dizziness.
Another point is you have to add enough salt to your diet to balance
electrolytes.
At the beginning time of diet you may feel sluggish, so, to avoid this you have to stay active trough low-intensity workout like walking and yoga. You can start your high-intensity workout after you feel energized.
Benefits
Ketogenic diets may have some benefits against several diseases
like type 2 diabetes, epilepsy, Alzheimer’s disease and even cancer. It lowers
blood sugars and the insulin levels [3].
It can also improve the symptoms of Perkinson's disease [4] and polycystic ovary syndrome [5]. Ketogenic diets reduce hunger and you may feel full longer time that is very helpful during weight loss. It increases good cholesterol, reduces risks of cardiovascular disease. It may decrease appetite and cravings. Those who have epilepsy or type 2 diabetes please consult their doctor before to start the diet.
Some types of keto diet
Different types of ketogenic diets are there based on its strict
or loose version which are as follows:
ü Standard ketogenic diet (SKD): Very
low-carb, moderate-protein and high-fat diet.
ü Cyclical ketogenic diet (CKD): Five
ketogenic days followed by 2 high-carb days.
ü Targeted ketogenic diet (TKD): This may
allow carbs.
ü High-protein ketogenic diet (HKD): include more proteins [6].
The cyclical and targeted diet are used by the athletes and
bodybuilders. Extensively studied diets are standard and high-protein ketogenic
diet. Many research has approved that keto diet is much better than very
low-fat diet in weight loss programme. Study found that a keto person loss 2.2
times more weight than a low-fat diet person [7].
In keto diet, it is not necessary to eat 4 to 6 meal per day, eat
only when you are hungry, it is a key step to keto diet, whether, it naturally
suppress appetite [8].
What to eat:
You may eat following food items on a keto diet:
- Eggs
- Poultry: Chicken, turkey
- Fatty fish: Salmon, tuna
- Meat: Beef, pork
- Dairy products: Butter, yogurt,
full fat cream, cheddar, mozzarella, cream cheese
- Nuts and seeds: Almond, walnuts,
peanuts, pistachios, flaxseeds, pumpkin seeds
- Butter: Peanut, almond and cashew butter
- Oils: Healthy oils like coconut oil,
olive oil, sesame oil, avocado oil
- Vegetables: Non-starchy veggies like
broccoli, cauliflower, raw garlic, tomatoes, mushrooms, peppers, leafy green
veggies like spinach, lettuce
- Fruits: Lemon, cucumber, avocado,
strawberries
- Herbs and spices: All fresh herbs
and spices, salt, pepper, vinegar
- Beverages: Green tea, water, coffee (sugar
free)
What not to eat:
High-carb food must be avoided during the keto diet. Put a restrictions on following foods:
- Breads: All breads (white and brown), cookies, doughnuts
- Sugary foods: Sugar, candy, ice cream, maple
syrup, honey, pastries, chocolate
- Beverages: Soda, sport drinks, packaged
health drinks, juice, beer
- Grains: Rice, wheat, oats, corn
- Noodles: Pasta, spaghetti
- Vegetables: Starchy veggies like potatoes,
sweet potatoes, pumpkin, squash, peas, onion
- Beans: Chickpeas, lentils, kidney beans
- Fruits: Bananas, pineapples, grapes, oranges,
apples, raisins
- Unhealthy fats: Margarine, corn
oil, soybean oil
- Processed food: Junk food, fast food, packaged food, processed meat, ketchup
Some easy recipes you can incorporate in your keto diet
- Scrambled egg in butter with saute onion and salt
- Roasted pumpkin seeds and Chicken soup
- Sugar free coffee and hard boiled egg
- Cheese omelet topped with tomatoes
- Roasted fish with full fat yogurt
- Roasted chicken and sauteed mushrooms
- Chicken breasts and salad
- Bell pepper and cheese tossed with butter
- Fried eggs with broccoli soup
- Mushroom omelet and a handful of almonds
- Roasted cauliflower and broccoli with peanut butter
- Water poached egg with veggies
- Strawberry shake and stir-fry cauliflower
- Chicken curry and salad with tomato, cucumber
- Fried salmon with broccoli and cheese
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