Having a hectic schedule makes it hard for us to take care of our health. The tips and tricks this article suggests will help you follow a Keto diet with ease.
As individuals, we all want to lead a healthy lifestyle but, sometimes difficult to find the way out for this.
Our busy schedules do not allow us to take time out for a workout. We also opt to go for processed foods that are unhealthy as well as high on calories because they\’re readily available and save time.
These simple tips and tricks will help you lose and maintain you weight loss in the long run.
Now, let us understand what a Keto diet is.
WHAT IS KETO DIET?
In definition, a keto diet is a low carbohydrate, moderate protein, and high-fat diet where your body burns fat as you eat fat. Our bodies conventionally derive energy from carbohydrates which are metabolized into glucose and stored as glycogen in the liver. Consuming fats along with good amounts of carbohydrates, results in the accumulation of fat in your body and you gain weight.
Cutting down your carbohydrate intake, eventually leads to the fat stored in adipose tissue to be used for all chemical and physical activities. This results rapid weight loss.
Ketosis is the name given to this state of your body and the diet that enables this state is known as the Keto diet.
Also, the Keto diet is very efficient for weight loss and medical conditions like PCOS, diabetes, and thyroid.
In this article, we will also help you understand what you can and cannot incorporate into your Keto diet
TIPS AND TRICKS TO DO THE KETO DIET
Reduce your carbohydrate intake to 5% of total your energy. Your daily carbohydrate intake should be limited to and not exceed 20g.
An effective Keto diet is a low in carbohydrates, moderate in protein, and high on fats. Consumption high amounts of carbohydrates can push your body out of the state of ketosis.
Opt for MCT oil, Coconut oil, and ghee as the fat source to attain ketosis faster and to maintain it.
Although you might be familiar with numerous sources of fat, MCT oil, coconut oil, and ghee are proven to be best for attaining ketosis.
Even High-intensity exercise for 15 minutes can help you boost ketosis
Physical activities increase ketone production.
Fasting increases ketone production. The combination of a Keto diet being paired with intermittent fasting is one of the most effective ways to lose weight.
Our bodies produce ketones much more rapidly when one is fasting.
After adopting a Keto diet, it is essential to keep a check on your ketone levels. This can be done using using strips for urine analysis. There are other ways as well but, this is the cheapest.
Monitoring your ketones is really important to know whether the your body is in the state of ketosis or not.
Having control over your sugar cravings is most important so that carbohydrates do not hurt the process of ketone production.
When you eliminate the staple foods from the diet, cravings are obvious. But eliminating them in the very first place is extremely important for one to successfully adopt a Keto diet.
KETO-FRIENDLY FOODS
Protein-rich keto-friendly foods:
As protein is an important part of every meal in the keto diet so choosing a protein source from the list given below will help you.
Cottage Cheese
Tofu
Soy
Eggs
Chicken
Fish
Mutton
Beef
Shrimps
Prawns
Lobsters
Bacon
Fat-rich keto-friendly sources:
These Fats is the essential part of the keto diet, the important thing is to know 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
The most important and confusing task is to decide keto-friendly vegetables. We will help you with this as well.
Learn More
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 a 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
Raisins, dates, and dried mango
Fruit smoothies
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
Learn More
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
This article will surely help you to get the right ingredients for doing the diet. But a diet plan giving a brief idea of the keto diet will be more beneficial. Now we will look forward to a 7-day keto diet chart.
| DAY/ SLOT | BREAKFAST | LUNCH | EVENING
SNACK |
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 |
We can conclude that the Keto diet is efficient in accelerated weight loss and can help you shed kilos in less duration of time.
You have to just stick to Keto-friendly foods and avoid Non-Keto foods completely. Taking the tips and tricks into consideration will surely help you to get great results.
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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