Keto Diet – The best diet for weight loss
The world is flooded with various diets and each diet promised the best result. There are many diets which can give short term weight loss but once stopped the person gains more than what was lost. A healthy diet is one that not only helps in losing weight but can improve various other health parameters.
What is Ketogenic Diet?
Now coming to the Keto diet. In simple terms in this diet we eat lot of healthy fats and reduce the carbohydrate percentage drastically. When body gets into the keto state it starts to use fat as energy. So the body targets areas where the fat percentage is high– lower abdomen, inner thighs, hips, love handles. In a regular diet fat loss in these areas is slower in in the initial stages.
In Keto diet fats need to contribute around 70% of your calories, Protein has to be around 25% and carbs around 5%. I am sure you are wondering 70% fat? How will I lose fat? This is nonsense.
Ketogenic Diet and Diabetes
This is a great diet for diabetics and people see amazing results in their blood work. There is weight loss with Keto diet so diabetes symptom’s ease. But the most important point here is how the body stores and uses energy. This changes completely with Keto leading to drastic improvement in Diabetes symptoms. Most of the hi-end detox centres and spas of the world have been using keto diets for their clients. The best part is you don’t need to starve or just stick to liquids.
It would be easier if I give a sample meal plan. This should help you understand the larger picture.
A Sample Keto Diet Chart
Early Morning – Bullet Tea/coffee with hazelnuts/macadamia nuts. I am sure many would want to know what a bullet tea/coffee is. Just add a spoon of extra virgin coconut oil to the black tea/coffee and you get a cup of bullet tea/coffee. About 65-70% percent of coconut oil is made up of medium-chain triglycerides. The medium-chain triglycerides in coconut oil are brought directly to your liver, bypassing the need for the action of bile salts and pancreatic lipase for absorption
Breakfast – 150 grams mutton keema, 1 whole egg- scrambled with some veggies. You can opt for Brocolli/steamed palak/coloured peppers
Mid day – Black Tea/Coffee
Lunch – Grilled fish/chicken 200 grams with steamed veggies
Evening snack – Low card dry fruits with 50-75 grams cheese (Yes I said cheese)
Dinner – Salad with any grilled meat with a low carb topping
The carbs basically come from veggies you are eating. In the first week I would suggest to add a small serving of fruit. This should be removed after a week.
Foods to Avoid in Keto Diet
- Rice
- Pasta
- Bread
- Processed Foods
- Artificial Sweetener
- Milk
- Tropical fruits- Mango, Papaya, Banana, Pineapple
- Alcohol/Sweet Drinks
Foods to Eat in Keto Diet
- Fat
- Cheese
- Avocados
- Cream cheese and berries
- Macadamia Nuts
- Olive oil
- Coconut Oil
- Ghee
- Protein
- Meat
- Whole Eggs
- Fish
- Pork
- Bacon and Sausages
- Peanut Butter
- Carbs
- Vegetables
- Nuts
- Fruits
- Yoghurt- Full Fat
How Long it can take for the body to go into Ketosis?
It takes 3-4 days to get into keto mode. So if you cheat you will need 3-4 days again to get into Keto mode. Never cheat in the first 4 weeks. It depends on body type, activity level and what you are eating.The results are imminent at the end of 4 weeks. If somebody wants a drastic transformation 12 weeks of Keto diet will help you lose lot of weight and most importantly inches. Inches always need to be given more importance than weight.
How Does Keto supplements helps to achieve keto goals?
As Keto diet is low card diet and body takes energy from fat rather than carbs, this change in body often results in keto flu. Keto flu is state when body goes trough low energy, nausea, craving to eat carbs and lethargy. There are many keto supplements like MCT oil, ketone base supplement available in market from brands to name few below which helps to get in state of ketosis faster.
- Perfect Keto
- Kegenix
- Ketologic
- Pruvit
Tip:- These supplements can be shopped online with amazon or direct online with the merchant. We recommend you to shop online direct with the merchant as there are more discounts offered on first time and repeat purchases, sites like Shop Pirate, Retailmenot, couponcabin have exclusive discount codes on keto supplements do explore these sites before you shop.
Do’s and Don’t of Keto Diet
- Do not take any protein powders with this diet. Additional protein in the body converts to sugar and this can kick you out of Keto diet. If somebody does extreme heavy work out a scoop can be taken around the workout
- Vegetarians will finds this tougher to do as options are less. Paneer is the best option for Vegans, but it can get monotonous
- No alcohol even in small quantity. If it is unavoidable a glass of red wine 1-2 times a month can be taken. Avoid in the first 4 weeks though
Like any diet the first 3-4 days can be tough but once you get into Keto state you will love it. It is important to check if body is in keto state or not. Now how do we check? The easiest and economical option would be to buy a Bayer Keto-Diastix which has 50 strips and costs 315/. It is a simple urine test that can be done at home. The colour of the strip will let you know the state you are in. If the strip doesn’t show you are in Keto state it is obvious that the carb restriction is not right. Cut carbs further in this case and keep a tab on Protein as well.
It is said Diamond can cut a Diamond in the same way Fat can cut the fat and Keto diet is the best weapon in hand. Try it and post your comments. All queries will be answered.
