In today's time, there are many people who are very worried about their increasing weight, and to reduce it, they are adopting different types of diet plans. But today we will tell you about the Keto Diet Plan. Its running has been very popular in India for some time. Let me tell you that the people who follow the Keto Diet Plan have themselves experienced that their weight has reduced very rapidly.
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.
Over 20 studies show that this type of diet can help you lose weight and improve your health (1Trusted Source).
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease
Here is a detailed beginner’s guide to the keto diet.
What is a keto diet plan?
If your weight is too much then the Keto Diet Plan is a very good option for you. Because it contains carb and you can only consume up to 20 grams of carb per day. Actually, it includes whole foods. The keto diet plan removes toxins from your body for weight loss. This diet consists of high-fat foods, which contain 70–80 percent of the total calories. You are given a very low carbohydrate and high-fat diet, which maintains blood sugar in the body and also keeps your metabolism right. This is the reason that energy remains in your body for a long time.
Different Types of Ketogenic Diets
There are several versions of the ketogenic diet, including:
1. The standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbs
2. The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
3.The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
4. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes moreThe ratio is often 60% fat, 35% protein, and 5% carbs
Keto diet plan
- 6 to 7 in the morning: mixing lemon / green tea in warm water.
- 9 to 10 pm in Break Fast: Paneer Pakode / Omelette / Fish Pakodi / Egg / Paneer Bhurji.But keep in mind that you can cook it in olive oil/peanut oil/coconut oil only. Mix 2 teaspoons of oil with Green Tea / Bullet Coffee.
- Mid-morning 11 am Soymilk with no sugar and 5-6 almonds/lemonade with no sugar.
- Between 1 and 2 o'clock: lettuce, spinach, capsicum, mushrooms used with olive oil. If you eat non-veg, you can also eat chicken and eggs/fish. Cooked chicken/butter/fish dumplings with cream / any lentils with butter. Use any of these oils such as coconut oil/olive oil/peanut oil only.
- 4 to 5 pm: Black Coffee + Cheese.
- 6 pm: Tomato Soup / Spinach Soup / Chicken Soup with Cream or Butter.
- Dinner 7:30 am to 8:30 pm: Fried Fish / Grilled Chicken / Grilled Fish / Egg Curry / White Egg Bhurji with any type of lentil butter, mushroom soup with cream, or with cheese. Butter. Cook only in coconut oil/olive oil/peanut oil.
- Post dinner 10:30: Black coffee + 2 tablespoons cream or coconut oil
What to eat and what not to eat in the Keto Diet
- Broccoli,
- Cauliflower,
- Onion,
- Parsley,
- Eggplant,
- Greens,
- Mushrooms,
- Tomatoes,
- Black pepper,
Do not eat:
- Butternut squash,
- Corn,
- Sweet potato,
- Pumpkin,
Other starchy vegetables,
- Candy,
- Fast food,
- Sweet foods,
- Sugar.
Do not consume these fruits
- Bananas,
- Citrus fruits,
- Dried fruits,
- Grapes,
- Pineapple,
Who should not follow the Keto Diet Plan
- A diabetic patient should never take the Keto Diet. Because of this the amount of insulin in their body can be uncontrolled.
- Those who are prone to high blood pressure should also not take the Keto diet, as it can uncontrolled their blood pressure.
- Women who breastfeed their children should also not take this diet.
If you are not in any of these situations, then you can follow this Keto diet.
Keto diet plans include high fat, low protein, and low carbohydrate diets. Those who follow it should consume less than 50 grams of carb daily. It is very difficult to follow, many people give up in the first two or three days and give up. If you also want to make a diet plan according to you
No comments:
Post a Comment