Hey Guys! If you’re on this page, then definitely you’re looking for a diet plan in order to lose weight! And for that, a keto diet is the best diet that you can follow. But before I go on to describe what exactly is a keto diet, how does it work, so on and so forth I want to make this clear that keto diet is not only for weight loss. But it’s for Alzheimer’s patients also and in fact, it is useful in many other diseases in which there is a need to increase the ketone production in the body.
What is KETO diet?
As the name suggests, it’s a diet which is meant to increase the production of ketones in your body. An excellent diet which makes you lose kilos of weight very easily. The basic idea of this diet is to train your body to use Fats as the prime source of energy. Our body is generally used to carbohydrates rich diet, which is why it uses carbohydrates as the energy fuel. This is because of the kind of diet we all have on regular days. But during a keto diet, you have to derive the Maximum energy for your body through Fats and NOT carbohydrates. Sugars will be completely forbidden during this time and there should be only a small amount of protein in your diet. If your body gets under these conditions, it will enter a state to perform ketosis. You must note that this is a change for your body and therefore it will take time to adapt to it. You will feel some changes in your body as it will enter into the state of ketosis but hang on to that. Actually, that’s a sign given by your body that it is entering the ketosis state.
Ketosis is a process of producing ketone bodies by burning fats as the primary source of energy.
Nutrients distribution in a keto diet
First of all, we need to forget this idea that to lose weight we need to eliminate fats from our diet. On the contrary, during keto diet, you need to have maximum fats, an extremely small amount of carbs and few proteins. So, in a day, we need to consume the daily dose of energy from 70-75 % fats, 20-25% proteins and not more than 5% carbs.
This is strange that by eating fats you will be able to lose weight! It’s not something you will have to starve in. In fact, you’ll enjoy cheese, mayonnaise, butter, ghee etc and all the fat products that you like.
A basic idea of what a keto diet should look like!
Starting from the beginning of your day, start your day by having a glass of lukewarm water with 10 ml of Apple cider vinegar dissolved in it. You can add one lemon also in order to increase the effectiveness. To read the benefits of Apple cider vinegar (especially in weight loss) you can hit the link below and find out for yourself.
You can also have it at the end of your day before sleeping. It will surely do wonders to your body.
Roti and rice both have to be completely avoided. Cook your food either in butter/ghee/olive oil/coconut oil/Avocado oil. All of these oils are a great source of high quality fats which is what your body needs ultimately. Avoid Refind oil as it’s fat quality is very poor.
Non-vegetarians can have chicken, mutton or beef. If you’re vegetarian, then following this diet plan would be a bit difficult for you but not impossible. You can replace chicken with paneer.
Eggs are a great source of fats, you can add them in your diet.
Spinach is a great source of potassium and proteins. You can inculcate vegetables like egg plant, mushrooms, spinach, onion (in small amounts), tomato (in small amounts), bell peppers (in small amounts), carrot, beans, cauliflower and cabbage. Spinach is one veggie which you must include in your diet. Stay away from vegetables which are high in carbs.
While you’re on this diet, make sure you have a good amount of salt in your diet as it otherwise gets flush out of your body.
In case of fruits, you can have Avocados, orange or pear. Take one fruit at a time and avoid combinations. This is because fruits also contains natural sugars and you have to completely avoid sugars either natural or artificial.
You can also include in your diet cheese and fresh cream as they are a great source of fats and contains very less carbohydrates..
Supplement your diet with atleast 30-40 mins of workout daily. You can for jogging, skipping, yoga, or basic cardio. It will help you loose weight very easily and effectively.
This is a basic layout of this diet plan. However if you’re on any medication, please consult your doctor before starting this diet.
I will share more details of this diet plan in the next article !
All the best 🙂