Keto Diet- For beginner

Overview of Keto diet

  • A keto diet is known for low carb diet, where the body produces ketones in the liver to be used as energy.
  • It is known by different names – ketogenic diet, low carb diet, low carb high fat, etc.
  • When you eat something high in carbs, your body will produce glucose and insulin.
  • Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.
  • By lowering the intake of carbs, the body is induced into a state known as ketosis.
  • Ketosis is a natural process the body initiates to help us survive when food intake is low.
  • During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
  • The end goal of a properly maintained keto diet is to force your body into this metabolic state.
  • We don’t do this through starvation of calories, but through starvation of carbohydrates.
  • Our bodies are extremely adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.

What is Ketogenic diet?

Ketogenic diet is basically low carbs and high fats diet. Which includes minimal amount of carbohydrates and more amount of healthy fats.

Ketogenic diet contains more amount of fat and protein in it. Which helps in losing weight and making the individual healthy.

Does ketogenic diet help you to lose weight?

  • A ketogenic diet is an effective way to lose weight and lower risk factors for disease.
  • What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake .
  • The ketogenic diet is more superior and effective way then other low fat diet.
  • The studies found that using ketogenic diet help in losing 2.2-3 times more fat then normal calorie restricted low fat diet.
  • The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role.

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Different types of ketogenic diet

  • 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.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

Nutrition

What you eat really depends how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting – but the lower you keep your glucose levels, the better the overall results will be.

You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.

• There are a total of 6g Carbohydrates in 1 cup.

• There are also 2g of Fiber in 1 cup.

• So, We take the 6g (total carbs) and subtract the 2g (dietary fiber).

This will give us our net carbs of 4g.

Keto Macro’s

Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals, roti), starch (potatoes, beans, channe, Lentils,) or fruit.

Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast, paneer, fish, tofu with vegetables would be awesome. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, or peanut butter to curb your appetite.

Benefits of Keto diet

• Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.

• Weight Loss:- As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.

• Blood Sugar:- The decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.

• Energy:- By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.

• Hunger:- Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.

• Acne:- There will be a drop in acne lesions and skin inflammation over 12 weeks.

Sample Nutrition Plan

MEAL 1 –

  • Omelet
  • 2 Whole egg
  • 3-5 Egg whites
  • 28g Peanuts
  • 1cup spinach

MEAL 2

  • 28g Almonds
  • 1sp Whey in 240ml Water
  • Add 2sp Flaxseed

MEAL 3

  • 120g Grilled Chicken cooked in Olive Oil or coconut oil then add 1sp Chia seeds
  • 1cup Boiled or Pan fried Broccoli
  • 28g Peanuts
  • Salad

MEAL 4 –

  • Smoothies
  • 1sp whey
  • 4sp peanut butter
  • 2sp Chia seeds

MEAL 5:

  • Bhurji
  • 250g Paneer
  • 2 Whole eggs
  • 1 cup cabbage or lettuce with cucumber, tomatoes,
  • OR
  • 200g Fish
  • 2 boiled eggs
  • Salad
  • OR
  • 250g Paneer cooked in Olive oil
  • 1cup cooked cauliflower and peas

MEAL 6:

  • Nuts
  • 30-50g Cashews

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