Having such busy schedules, we often are unable to take good care of our health. Well, the good news is that Keto Diet For Weight Loss is in trend.
A ketogenic diet is most popularly discussed in correlation to weight loss. Adopting a Keto Diet For Weight Loss is a wise decision.
Countless studies have concluded that a Keto diet helps in accelerated weight loss, as it regularizes the menstrual cycle, and improves certain conditions such as type 2 diabetes and cognitive health.
A Keto Diet has numerous health benefits. It helps you manage your weight, maintain blood sugar levels, and regularize the menstrual cycle. If rapid weight loss is your goal then a Keto diet is the way to go. It can help you with amazing results!
Before getting into the specifics of the diet, let us first briefly understand what a Keto Diet is.
WHAT IS KETO DIET?
- In definition, a Keto diet is a low carb, moderate protein, and low-fat diet where your body burns fat as you eat fat. The conventional mechanism of our body derives energy from carbohydrates which are metabolized into glucose and stored as glycogen in the liver.
- Consuming fats along with a high carbohydrate intake may lead to the accumulation of fat in your body. This results in weight gain.
- Drastically cutting down your carbohydrate intake will eventually result in your body using the fat stored in adipose tissue as a source of your energy. This subsequently results in fat and water weight loss.
- \”Ketosis\” is the term coined for this state of your body. A Keto diet is what enables this state of your bodyWhat you consume is very important to determine how effective a Keto diet will be for your body. What can one eat when doing a Keto diet is the most common question that comes to ones mind in such a case. So here\’s a list of the foods you can eat and the food you should avoid when doing a Keto diet.
KETO-FRIENDLY FOODS
Protein-rich keto-friendly foods:
We all know that protein is a vital component of every meal, so when it comes to the keto diet we can not miss the protein. You can choose the best sources from the list:
- Cottage Cheese
- Tofu
- Soy
- Eggs
- Chicken
- Fish
- Mutton
- Beef
- Shrimps
- Prawns
- Lobsters
- Bacon
Fat-rich keto-friendly sources:
While choosing fats, the first question that comes to our mind is which source to prefer? Following are the best fat sources for the keto diet.
- Clarified butter ( Ghee )
- Butter
- Avocado oil
- Extra virgin olive oil
- Egg yolks
- Macadamia/ Brazil nuts
- Avocados
- Mayonnaise
- Cocoa Butter
- Coconut Butter
- Macadamia oil
- Coconut Oil
- MCT Oil
Best keto-friendly vegetables! Well, we will help you with these, and the following is the list of low-carb vegetables.
Keto-friendly Vegetables:
- Cauliflower
- Broccoli
- Bell Peppers
- Spinach
- Green Beans
- Lady\’s finger
- Mushroom
- Cucumber
- Kale
- Lettuce
- Celery
- Artichoke
- Cabbage
- Cucumber
- Bok Choy
- Bitter Gourd/ Karela
- Asparagus
- Brussel Sprouts
- Radish/ Mooli
Now, we will discuss foods that can disturb the process of ketosis.
WHAT YOU SHOULD NOT EAT IN KETO DIET?
As the keto diet is low on carbohydrates, so you have to eliminate all the good sources of carbohydrates. Here goes the list.
CEREALS AND MILLETS:
- Wheat
- Rye
- Sourdough
- Oats
- Corn
- Buckwheat
- Sandwich wraps
- Quinoa
- Sorghum
- Barley
- Rice
- Flour & corn tortillas
- Oatmeal
FRUITS:
- Tangerines
- Oranges
- Pineapples
- Bananas
- Apples
- Pears
- Grapes
- Fruit Juices
- Mangos
- Nectarines
- Peaches
- Dried fruits such as raisins, dates, and dried mango
- Fruit smoothies (carb count will vary by fruits used)
- All fruit juices (excluding lemon and lime juice)
VEGETABLES:
- Potatoes
- Sweet potatoes
- Baked potatoes
- Yams
- Peas
- Corn
- Artichoke
- Parsnips
- Cassava
- Carrots
LEGUMES:
- Baked beans
- Chickpeas
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Lentils
- Green peas
- Kidney beans
DAIRY:
- Most kinds of milk
- Condensed milk
- Creamed cottage cheese
PROTEIN:
- Bacon with added sugar
- Breaded meats
- Other processed meats that may contain hidden carbs
FRUITS:
- Tangerines
- Oranges
- Pineapples
- Bananas
- Apples
- Pears
- Grapes
- Fruit Juices
- Mangos
- Nectarines
- Peaches
- Dried fruits such as raisins, dates, and dried mango
- Fruit smoothies (carb count will vary by fruits used)
- All fruit juices (excluding lemon and lime juice)
VEGETABLES:
- Potatoes
- Sweet potatoes
- Baked potatoes
- Yams
- Peas
- Corn
- Artichoke
- Parsnips
- Cassava
- Carrots
LEGUMES:
- Baked beans
- Chickpeas
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Lentils
- Green peas
- Kidney beans
DAIRY:
- Most kinds of milk
- Condensed milk
- Creamed cottage cheese
PROTEIN:
- Bacon with added sugar
- Breaded meats
- Other processed meats that may contain hidden carbs
BEVERAGES:
- Colas
- Hot Chocolate
- Grape Soda
- Tonic Water (Not sugar-free)
- Energy Drinks (Not sugar-free)
- Sports Drinks
- Vitamin Water
- Fruit juices
- Sweetened iced tea
- Frappuccino
- Mocha
- Non-light beers
- Cocktails such as margaritas
FRUITS:
- Tangerines
- Oranges
- Pineapples
- Bananas
- Apples
- Pears
- Grapes
- Fruit Juices
- Mangos
- Nectarines
- Peaches
- Dried fruits such as raisins, dates, and dried mango
- Fruit smoothies (carb count will vary by fruits used)
- All fruit juices (excluding lemon and lime juice)
VEGETABLES:
- Potatoes
- Sweet potatoes
- Baked potatoes
- Yams
- Peas
- Corn
- Artichoke
- Parsnips
- Cassava
- Carrots
LEGUMES:
- Baked beans
- Chickpeas
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Lentils
- Green peas
- Kidney beans
DAIRY:
- Most kinds of milk
- Condensed milk
- Creamed cottage cheese
PROTEIN:
- Bacon with added sugar
- Breaded meats
- Other processed meats that may contain hidden carbs
BEVERAGES:
- Colas
- Hot Chocolate
- Grape Soda
- Tonic Water (Not sugar-free)
- Energy Drinks (Not sugar-free)
- Sports Drinks
- Vitamin Water
- Fruit juices
- Sweetened iced tea
- Frappuccino
- Mocha
- Non-light beers
- Cocktails such as margaritas
FRUITS:
- Tangerines
- Oranges
- Pineapples
- Bananas
- Apples
- Pears
- Grapes
- Fruit Juices
- Mangos
- Nectarines
- Peaches
- Dried fruits such as raisins, dates, and dried mango
- Fruit smoothies (carb count will vary by fruits used)
- All fruit juices (excluding lemon and lime juice)
VEGETABLES:
- Potatoes
- Sweet potatoes
- Baked potatoes
- Yams
- Peas
- Corn
- Artichoke
- Parsnips
- Cassava
- Carrots
LEGUMES:
- Baked beans
- Chickpeas
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Lentils
- Green peas
- Kidney beans
DAIRY:
- Most kinds of milk
- Condensed milk
- Creamed cottage cheese
PROTEIN:
- Bacon with added sugar
- Breaded meats
- Other processed meats that may contain hidden carbs
BEVERAGES:
- Colas
- Hot Chocolate
- Grape Soda
- Tonic Water (Not sugar-free)
- Energy Drinks (Not sugar-free)
- Sports Drinks
- Vitamin Water
- Fruit juices
- Sweetened iced tea
- Frappuccino
- Mocha
- Non-light beers
- Cocktails such as margaritas
HOW KETO DIET WORKS EVEN WITHOUT A WORKOUT REGIMEN?
This diet suppresses your appetite, helps you control your cravings, and improves your insulin resistance that is why the diet helps even without a workout regimen and speeds up the weight loss process
Even if you do not get time for a workout, the Keto diet will work efficiently. As the shift of carbohydrates to fat as a source of fuel leads to the production of ketone bodies.
Many studies have found that weight loss through the keto diet is 2-3 times faster as compared to other diets.
Carbohydrates, proteins, and fats come under the category of macronutrients and act as a source of energy. Major energy comes from carbohydrates, nearly 60-65 % of total energy intake.
Protein and fats take over the function to provide energy in the absence of carbohydrates.
More fat metabolism as compared to carbohydrates and fats leads to ketone body production. The same happens in the keto diet also. The body moves from carbohydrates to fats as a major source of fuel.
This leads to acceleration in the state of ketosis and eventually fat metabolism and weight loss.
The brain takes 48 hours to switch from glucose to ketone bodies. Ketosis leads to protein-sparing action, from muscle, for gluconeogenesis to make glucose. The brain demands lots of energy every day.
People generally find the Keto diet is 2-3 times efficient in weight loss as compared to other diets.
TIPS AND TRICKS TO DO THE KETO DIET
- Reduce carbohydrate intake to 5% of total energy. Ones daily carbohydrate intake should not exceed 20 g in a day. Which is why, in definition a Keto Diet is a low carbohydrate, moderate protein, and high-fat diet. Consuming carbohydrates in amounts more than recommended disturbs ketosis.
- Using MCT oil, Coconut oil, and ghee as sources of fat can help attain ketosis faster and to maintain it.
- It is highly beneficial to add a High-intensity workout for 15 minutes on a regular basis. Physical activities increase ketone production.
- Regular fasting results in rapid increase in ketone production. Therefore, pairing a keto diet with intermittent fasting is very beneficial. This can be done by having meals within the a 10-12 hour window and then fast for the next 14- 16 hours.
- Measuring ketone levels using urine analysis using strips helps to understand the level of ketosis, there are other ways as well but, this is the cheapest. Knowing ones Ketone levels can help modulate your fat consumption. Lastly, control of your sugar cravings is most important so that carbohydrates do not hurt the process of ketone production.
Observing a diet plan giving a brief idea of the keto diet will be more beneficial. So, can now have a look at a 7-day keto diet plan given below:
DAY/ SLOT |
BREAKFAST |
LUNCH |
EVENINGSNACK |
DINNER |
| MONDAY | Keto Upma + Paneer | Low carb Tortilla + Palak Paneer | 5 Almonds + Green Tea | Chilli Paneer + Veg |
| TUESDAY | Whey Protein + veg | Lemon Paneer Tikka | Bulletproof Coffee | Paneer Bhurji |
| WEDNESDAY | Butter Fried Paneer | Keto Dosa + Veg. | Lettuce + Cream | Malai Paneer Tikka + Veg |
| THURSDAY | Cauli Rice + Whey Protein / Paneer | Shahi Paneer | 5 Peanuts + Black Tea | Paneer Salad |
| FRIDAY | Coconut Pancakes | Chilli Paneer + Veg. | 1 Cheese Slice + Ginger Lemon Tea | Keto Poha + Veg. |
| SATURDAY | Keto Oatmeal | Kashmiri Paneer Masala | 5 Berries + Cream | Shahi Paneer |
| SUNDAY | Paneer Parantha + Veg | Keto uttapam | 1-2 Walnuts + Black Coffee | Paneer Butter Masala |
In conclusion, we can say that the Keto diet is efficient in accelerated weight loss and can help you shed kilos in less duration of time.
Sticking to keto-friendly foods and avoiding non-keto foods completely is most important. Taking the tips and tricks into consideration will surely help you to get great results.
It is obvious that when you eliminate the staple foods from your you will have cravings. But you need to control them in the very first place.
Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don\’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!
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