Weight loss with Keto Diet Plan
Arnold H. Glasgow once said:
“Your body is the Baggage you must carry through life. The more excess the baggage the shorter the trip.”
For good health it is important to have a healthy weight. Carrying too much weight feels uncomfortable and it can also affect your health. Losing weight can help you to reduce the risk of serious health problems like high blood pressure, heart disease, diabetes etc. In addition to reducing serious health problems, it also helps to improve your lifestyle as it improves body image, decreases stress and you will have a more active social life.
First of all you need to know:
“What is Keto Diet?”
“Keto is more than a diet, it’s a lifestyle.
Keto diet is basically a low-carb and high-fat diet that causes the body to release ketones into the bloodstream. In this you get more calories from protein and fat and reduce carbohydrates like sugar, pastries and soda intake by replacing it with fat. This results in putting the body into a metabolic state known as “Ketosis”. It is the most popular diet in the United States.
Benefits of Keto Diet:
Some benefits of keto diet is as follow:
- It turns fats into ketones in the liver which in return supply energy for the brain and protect brain function.
- It helps to improve PCOS symptoms by hormone balance, level of fasting insulin.
- It helps to reduce appetite and lead to more weight loss.
- It boosts heart health.
- Helps to increase the level of hood HDL cholesterol.
- Lower blood pressure and effective against metabolic syndrome.
- It lowers inflammation.
- It helps in blood glucose control.
- Improve energy level and sleep
- It helps in curbing diabetes and obesity.
Some types of Keto Diet:
There are several types of ketogenic type, including:
1-Standard Ketogenic diet (SKD)
2-Targeted Ketogenic Diet (TKD)
3-Cyclical Ketogenic Diet (CKD)
4- High-Protein ketogenic Diet
Standard Ketogenic Diet:
It is the most common keto diet and is mostly used by beginners. It includes moderate protein, very low carb and high fat diet. It is best for those who want to lose body fat and also mental well-being. It is also helpful in heart health and blood glucose control.
Targeted Ketogenic Diet:
It is similar to a ketogenic diet except the intake of carbohydrates is eaten either before or after workout. In this it is also important to cut back on fat intake to compensate for the added carbs. In this it allows you to take 20-30 gram of carbs either before or after workout.
Cyclical Ketogenic Diet:
It is the most advanced keto diet protocol. It is also known as carb backloading. It involves those days in which more carbs are taken. The purpose of taking more carbs is to fill your glycogen level to fuel your muscles and also help to regulate your hormone and thyroid functioning.
High-Protein ketogenic Diet:
This diet plan includes more protein than standard ketogenic diet. It is very effective for those people who are willing to lose weight. It helps to build
muscles by getting energy from body fats. It includes a ratio of 35% protein, 5% carb and 60% fats.
What to eat in the Keto Diet?
Chu Hui Weng once said:
“To avoid sickness eat less; to prolong life worry less.”
Here are some food that you can eat in Ketogenic diet:
Try to eat fresh, processed and real food
You can eat egg anyway you want like omelet, boiled, fried etc. Eggs have a very high quality of protein sources. They are rich in minerals like zinc, copper and also provide vitamin D. Two eggs contain 12gram of protein and zero carbohydrates. It helps to stabilize the blood sugar and increase feelings of fullness.
Eating meat in keto diet is healthy and ketogenic friendly. They are organic and low in carbs. You don’t have to eat a lot of meat because in keto you need a higher fat diet, not a higher protein diet. It provides vitamin B12 which keeps red blood cells healthy and provides protein which helps in building muscles.
Seafood like salmon, mussels, halibut, clams are all good, especially those that contain salmon. These are rich in vitamin B. iodine and potassium. It contains omega-3 fatty acids which are very essential for your brain and body.
Unsweetened coffee and tea:
Without adding sugar green, black, orange and mint tea helps you to lose weight. For coffee a small amount of milk is fine. Cut down cream and fat from your coffee if your weight loss stalls.
Berries like black berries, blueberries, raspberries a moderate amount of these with cream is okay for making popular keto dessert. Berries are low in calories and provide nutrients. They are rich in vitamin C and improve blood sugar and insulin response.
Natural and high fat dairy:
Most of the calories in keto diet include fat. You can get it from natural sources like meat, egg and fish. Heavy cream, cheese sour cream, butter, coconut oil, olive oil, ghee, mayonnaise are also included in keto diet. It lowers the risk of heart disease, stroke and lower blood pressure.
Vegetables like cabbage, cucumber, onion, mushroom, green beans, olive etc. You can fry them in butter or make salad of those by adding olive oil. They are low in fat and calories and also contain vitamin A, C, fiber and help in maintaining blood pressure.
7 days Keto diet meal plan:
Omelet with Cheddar Cheese and Onion.
Spice Cauliflower soup with crispy skin salmon.
Meatballs with Zucchini pasta.
Cucumber, Peanut butter fudge crisp bar
Pancake with blueberry butter.
Chicken mayonnaise salad with cucumber.
Beef made with onion, mushrooms and herbs.
Slices of cheese and bell peppers.
Yogurt with keto friendly granola.
Low carb fried chicken and one cup steamed broccoli.
Beef Sautéed with vegetables.
2eggs fried in butter with blackberries.
Grilled chicken with avocado salad.
Low carb with keto lasagna.
Slices of cheese and bell peppers.
Smoothie containing almond milk, nut, butter, protein powder and chia seeds.
Bacon-cheddar cheese soup.
Creamy mushroom chicken.
Keto boosted coffee.
Roasted chicken stacks.
No starchy vegetable of your choice.
High fat nut and nut butters.
Green chili chicken egg cups.
Loaded chicken salad with veggies.
Noodle chicken soup.
Veggies stick with nut butter.
Jenna Wolfe once said:
“You didn’t gain all your weight in one day;
You won’t lose it in one day’.
Be patient with yourself.”
- Everything you should know about Keto Diet, Marla lawler, shape.com, 2019
- ● The Ketogenic Diet, Kristi Storoschuk, mbg food, 2020
- Weight loss with keto diet, custom keto diet, healthline, 2019