The Ketogenic diet or keto diet secrets. Here’s everything you want to know about this awesome diet plan!!

If you are starting to jump to your fitness goal this year and do not have time to join the gym and spend a few hours of the day to get closer to your goal. Maybe because you are a working professional with a lot of travel involved in your job or working out is not just a cup of tea for you. Well, I’m no different. My job includes a night shift as well as work hours and by the time I get home, all I see is a bed, a pillow, and a blanket. Working outside and getting my body in good shape was just a dream for me. However, when I came about this ketogenic diet and did some research on it, it was like all the answers to my prayers.

You must have heard about this diet many times in the past. I’m talking about the ketogenic diet, I know you’ve heard of the phrase that the keto diet is a huge diet, but some of you are not sure what the keto diet means and how it can do it. is. So, for my friends who want to lose weight without a workout but don’t know how to do it, I will cover everything for you in this article about how you can start it, what you can eat What else can not be eaten. Advantages and disadvantages.

So, let’s get started!

What is Ketogenic Diet?

The ketogenic diet is an eating plan that leads your body to ketosis, a condition where your body uses fat as the primary fuel source to produce energy. Generally, our body uses carbohydrates as its primary source of fuel, so in order to convert your body from carbohydrates to fat (ketosis), you need to follow an eating plan through which your body Can enter a state of ketosis in about 3 days. Most of the calories we consume during this diet come from fat, with little protein and very little carbohydrates. Once your body is in ketosis, you need to stick to your macros and consume high-fat food and your weight will decrease over time. seem right? Well, it is also easy to follow.

You just need to be on very low carbs, less than 50 grams of carbohydrates a day. I am sharing below what you can eat in ketosis and what you should avoid. Carbohydrates and sugar are the two most important things you should avoid.

How do I get to know that my body is in Ketosis?

When you start a keto lifestyle by going on a very low carb, medium protein, and high-fat diet, the goal should be to stay in ketosis and use fat for fuel instead of carbohydrates. So how do you know if you are in ketosis?

Your body provides clear indicators. The best one is weight loss, obviously! This is what we need right? Other indicators may be “keto flu”, although it is not an official medical condition, it is just the name given to the stage when your body goes into ketosis and causes headaches, fatigue, diarrhea, sugar cravings, cramps, and shortness of breath. Shows some effects like stink… Drinking too much water (highly suggested in ketosis) can help you avoid these symptoms.

Is ketosis and the ketogenic diet safe?

Yes, it is. In healthy people who do not have diabetes and are not pregnant, ketosis usually occurs in just 3 to 4 days of eating less than 50 grams of carbohydrate per day. A ketogenic diet helps control “type 2 diabetes”, with some promising research suggesting that the ketogenic diet may improve glycemic control.

But for people with diabetes, a major problem in the keto diet is that you are eating too much fat, and that fat is saturated, which is unhealthy in diabetics when eaten in excess. Because people with type 2 diabetes are at an increased risk for heart disease, a specific concern is that saturated fat in the diet can increase LDL, or “bad”, cholesterol levels, and further exacerbate heart problems. Can. If you have type 2 diabetes, consult your doctor before taking a ketogenic diet. They may recommend a different weight-loss diet to reduce diabetes, just like a low-calorie diet.

When you are eating more saturated fat (such as peanut butter, regular butter, or avocado), you are more limited in what is allowed in the diet, which can create everyday situations, such as dinner with the family. Doing or partying with. Friends, much more difficult. Because people generally find it difficult to maintain, it is much easier to rely on it as a short-term diet rather than a long-term lifestyle.

What to do when creating your ketogenic diet meal plan.!!

If you have decided to go ahead with the keto diet, then you have to stick to the eating plan parameters. About 60 t0 80 percent of your calories will come from fat. This means you need to eat meats, fats and oils and a very limited amount of non-starchy vegetables. The remaining calories come from protein, which is about 1 gram per kilogram of body weight, so if your weight is 90 KG, then you need about 90 GMS of protein a day.

You do not need to count macros in your food every day. Just make sure that your food included a high amount of fat, a moderate amount of protein, and a very small amount of carbohydrates.

Remember that it is very easy to get out of ketosis, even 1 cheat day is not allowed in this diet plan. As you can take 3-4 days for the body to use fat as fuel, it simply requires a single meal of carbs to get back to carbohydrates as its primary source of fuel. . Therefore, if you plan to do this diet, make sure that you follow it religiously as it will not show any results if you continue to cheat on your meal plans.

How to test your ketones?

You can take a look at what quantity ketosis goes on in your body by testing for ketones in your blood or urine. you do not must attend the doctor. you’ll buy test strips to test your pee reception. ketones in your blood can also measure by some blood sugar meters.

What you’ll dine in keto diet and what you wish to avoid!!

If you do not know the way and when to check your ketones, confer with your doctor or diabetes instructor.

What to Eat:

1. Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat may be even healthier. Remember that keto could be a high-fat diet, not high protein diet, so you don’t need huge amounts of meat.
2. Fish and seafood – Fish and seafood are the rich sources of protein. So, we should add this food into our diet especially, fatty fish like salmon. However, avoid breading, because it contains carbs.
3. Eggs – Eat them any way, e.g. boiled, fried in butter, scrambled or as omelets, whatever you would like.
4. Natural fat, high-fat sources – These types of food provide us calories. And In keto diet calories comes from fat. The natural sources of fats like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add lots of vegetable oil to salads etc.
5. Vegetables growing above ground. Fresh or frozen – either is okay. The vegetables  should be grow above ground (here’s why), especially leafy and green items.
6. High-fat dairy – Butter is nice, high-fat cheese is okay and high-fat yogurts may be had moderately.
7. Nuts – may be had moderately, but take care when using nuts as snacks, as it’s very easy to eat way more than you wish to feel satisfied.
8. Berries – A moderate amount is OK on keto, perhaps with real light whipping cream, a well-liked keto dessert.

What to Drink:

1. Water – The #1 option. Have it flat, with ice, or sparkling. Sip it hot sort of a tea, or add natural flavoring like sliced cucumbers, lemons, or limes.
2. Coffee – No sugar. atiny low amount of milk or cream is okay.
3. Tea – Whether black, green, black tea, mint, or herbal — be happy to drink most teas. Don’t add sugar.
4. Bone broth – Hydrating, satisfying, filled with nutrients and electrolytes — and easy to make! homemade bone broth may be an excellent beverage to sip on the keto diet.
5. Red wine – once you feel to own a drink, select vino however not a day, occasionally going for a vino is okay. Quantity matters too, don’t for a complete bottle of vino.
6. Diet Soft Drinks – this can be again fine once you are consuming it occasionally.

What to Avoid

1. Sugar – No Sugar, That’s it. Sugar = No Keto.
2. Fruits – All fruits generally contain natural sugar. you’d need avoid fruits furthermore.
3. Bread – Bread contains high amount of carbs and it’s a definitely “No” in keto.
4. Rice – High amount of carbs and may not be consumed in keto.
5. Beer – Liquid bread. filled with rapidly absorbed carbs.
6. Starch –  The sources of starch are Bread, pasta, rice, potatoes (including sweet potatoes), potato, potato chips, porridge, muesli so on. Avoid whole grain products furthermore.

Here is that the full list of what you’ll dine in Ketogenic Diet:

Dangers of eating restaurant food on daily basis

How much fat does one must eat?

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