The term ‘’diet’’ generally refer to consumption of food & drink on daily basis. However Keto Diet is a diet plan that is generally used by people who want to lose weight rapidly. The general idea of keto or Ketogenic diet focuses on consuming larger chunk of calories from Fats, moderate amount of calories from proteins and a very less portion of calories from Carbs (Carbohydrates).
70% fats 25% Protein 5% Carbs(But everyone has their own approach Like some people do 80% of fats 15% off protein and 5% of carbs)
Does Keto Diet Benefits our Health?
Keto Carb Free Diet
Keto diet, a very popular and the most googled topic in 2018. Keto diet was originally planned for children who had epilepsy, even today in a lot of good Hospitals and clinics they are being used adjourned to the medical theory to help these children who get the epileptic fits very frequently in order to control their epilepsy and it is successful over there. It can be viewed as Benefits of Keto Diet.
As for us (in the contemporary world) where we want to lose weight like tomorrow, we convert anything that is there, to try and make it become a part of our weight loss routine. So Keto diet is a very very popular among the people who are looking for weight loss very quickly.
“Does Keto or Ketogenic Diet work”, of course it does
There are a lot of people who have lost a lot of weight in a short period of time BUT the real question is “IS KETO DIET, A HEALTHY Diet”. Our Suggested answer would be…. “NO” and Here is why..!
It is because it is based on very high proportion of fats (70%) thought it does include a healthy fats like nuts and polyunsaturated fats but most of it (that is advised on a keto diet ) is butter , palm oil, coconut oil all are which are very saturated in fats. On one side science says your diet should contain only 7-10 % of calories from saturated fats and the rest should be from carbs and proteins.
On the other side in the Keto diet, calories are collected in the body in moderate amounts from protein and almost no carbs. So most of your fruits and vegetables, your green and all the nutrients and health that they could bring along with them goes out of the window. IF you are still persistent and willing to take the risk here is How to Follow Keto Diet.
How to follow Keto Diet
Should you follow KETO DIET? well if you have to lose a lot of weight and you are really motivated and committed it may not be a bad idea but you need to do it under the supervision of a trained and well experienced clinical Nutritionist. Do it for a short period of time but do remember that down the line you need to come back to a Healthy lifestyle in order to maintain the weight that you have lost.
Diet generally referred to consumption of food and drink on daily basis whereas Keto diet is a diet plan that focuses on consuming more calories from fat, moderate amount from protein and a very less amount from carbohydrates.
A normal or balanced diet includes Include 50% calories from carbohydrates and the other 50 comprise protein and fats in although in keto diet the amount of Carbohydrates is reduced to 5% The protein in keto diet comprises on 22 25% and fat because keto diet is based on the consumption of calories that are made up from fats s, the fat consumption is up to raise up to 70%.
Other potential benefits of Keto Diet
Although there’s less high-quality research about the benefits of a keto diet for other conditions, emerging evidence suggests that it might be helpful for some people — and for many, it’s certainly worth trying.
- Polycystic ovary syndrome (PCOS)
- Irritable bowel syndrome (IBS)
- Acne
- Epilepsy
- Mental health
- Physical endurance
- Migraines
Is Keto Diet good for diabetics?
Although Keto diet can be beneficial for a number of Patients suffering from different ranges of illnesses, it can also be harmful for patients suffering from diabetes type 1.
Keto diet for diabetics is harmful because, People with type 1 diabetes should not try to achieve ketosis through the ketogenic diet or otherwise. Because people with type 1 diabetes don’t have insulin, they cannot metabolize ketones, which are gradually flushed through urine in people without the disease.
How to start keto diet by Doctor Eric Breg.
KETO DIET For Beginners. A walk through keto diet plan for beginners
So, beginning keto diet, basically what we are trying to do is change the fuel of our body. We want to switch burning from sugar fuel to fat fuel.
There is this one hormone called insulin. Which is the key to determine whether you are going to burn fat or Sugar so you want to keep it low to burn fat higher your body will burn sugar, very simply, lower your carbs eat less meals that are very different than lowering your calories now eating less meals is not the goal here. You can actually eat larger meals, just not as frequent.
Why it is a good idea to eat less frequent meals because every time you eat you trigger insulin every time you eat carbs you trigger insulin so we are just trying to lower the insulin. The combination between these two are very powerful so what are you going to eat in a meal, well 1st thing you are going to eat low carbs to lower your carbs.
Most recommended foods for Keto Diet
What can you eat on a keto diet? you can have chicken, bacon, fish, Steak, avocado, butter. Ghee, olive oil, unsweetened yogurt, unsweetened almond milk, Turkey, Macadamia nuts, Brazilian nuts (Nuts & seeds).
Here’s what can you eat on the keto diet In Pakistani or Indian context It is suggested you eat either Paneer with some vegetables, egg omelet (ande ki Bhujiya), in the afternoon Chicken or Mushroom with some Vegetables, Dinner would be similar a non veg cooked in butter.
Foods not allowed on Keto Diet
Things that you cannot eat during keto diet is food that convert to glucose pretty quickly in the bloodstream. Like High glycemic food and vegetables such as apples and Bananas potatoes or sweet potatoes carrots, etc. Bread pasta cereal Cakes candies pies cookies SODA(every kind).
Keto Diet What To eat
Here’s what to eat on Keto Diet
Carbs not more than 5%. 1st thing’s 1st in Keto diet meal plan is to lower your consumption of carbs as well as Sugar. Don’t consume sugar and I’m talking about honey brown white date sugar (all kind of sugar). You can replace it in various recipes with what’s called sugar alcohol (So that means every time you go shopping for food you are going to start to look at the labels and you need to lower the level of sugar as close to ZERO as possible).
Keto Diet Foods that can be consumed for MODERATE Amount of PROTEIN. Consume as equal to your palm.
Meat, Fish, Cashews, Seafood, Chicken, Eggs, Chees, Nuts or Nut’s Butter. (Read the label and make sure it does not have added sugar).
Keto Diet Foods that can be consumed for higher portion of fats. Avocado, Butter, olives or olive oil on your veggies or in other meal.
What not to eat on Keto Diet
Avoid fruits except for berries (strawberries raspberries blackberries you can have those in small amounts) but no other fruit, especially Apples.
Grains like wheat flour that they make breads, pasta, cereal, crackers, and biscuits you need to avoid all that. But guess what there’s a substitute there’s almond flour, people use to make all sorts of things, from pizza crust to bread to you name it.
Avoid all starches, instead use cauliflower (similar to starches, not identical though but very similar)
There is an exception in carbs that you can consume during Keto Diet Meal Plan is veggies that you can consume it in form of salads especially bell peppers, cabbage, broccoli, kale, brussels sprouts, and at this level even carrots and tomatoes at least 7 cups a day.
NOTE: Eat veggies (7cups) before consuming any proteins
Keto Diet Foods that are stickily prohibited even though these are FATS, are not allowed to consume and even considered Dirty KETO Diet. Definitely Avoid FATS or at least try to avoid consuming too much Canola oil, sunflower oil, soy oil, cottonseed oil, corn oil,
(These are the wrong type of oil that aren’t even allowed in KETO DIET).
How to know that your body is on ketosis
- Increased energy
- Ketone breath
- No longer a crave sweets (as much)
- Pee test strip method.
21 Most Recommended Best Keto Diet Snacks
Here is the List of Best snacks for keto diet:
- Mini frittatas
- Caprese salad skewers
- Caesar salad bites
- Cajun style shrimp and bell pepper kebabs
- Veggie sticks with nut butter
- Salmon salad celery boats
- Keto sushi rolls
- Collard green sandwich wraps
- Avocado egg salad
- Veggie sticks with guacamole
- Bone broth
- Keto smoothies
- Mixed nuts
- Fermented vegetables
- Olives
- Fat bombs
- Buffalo cauliflower bites
- Flax crackers with cheese
- Coconut yogurt
- Stuffed mushrooms
- Meatball sliders
Keto Diet Rules
Don’t Start Keto Diet without the supervision of a trained and well experienced clinical Nutritionist. Don’t eat unless you are really hungry, and here hunger means that if you feel hunger and you also feel fine, in a good mood, not feeling weak, then try to push through that. Sraw a clear line between hunger and eating habbit (avoid eating habit).
Try to avoid breakfast insted start having coffee with a tablespoon of butter or mct oil which will help you greatly in making ketones. which is very theraputic to your brain and it’ll satisfy you as you’re trying to transition into a state of ketosis which you ‘re burning fat because ketones are a byproduct of burning fat. if you add mct oil that will give you ketones right awayespecially with your cognitive funtion so this is a good idea and if you did this coffee with this these two fats its is going to be very easy to skip breakfast.
So This is the basic information about KETO DIET OR KETOGENIC DIET. I hope you like it. THANKS.
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