keto diet plan

Keto diet plan

Benefits Of Keto Diet In english

keto diet plan for beginners

The keto diet is a low carb and high fat diet that is beneficial for losing weight and increasing metabolic rate. This diet has become increasingly popular as it produces rapid results. In this diet, your consumption of carbohydrates should be less than the consumption of fat. These fats are healthy fats that your body will then use to convert them into energy and increase your metabolic rate and consequently boost your activity.

Ketones are produced from broken fats in the liver. They help release energy, which the body would otherwise derive from glucose released by carbohydrate sources. When ketones are produced in the body, the body enters a state of ketosis, in which your body is completely filled with fat. When your metabolic rate increases, your body tends to burn fat more efficiently.

Is it fit for Indian diets?

Since Indian food is rich in carbohydrates, fitting in a keto diet can be a bit challenging. However, our Indian diet plan includes a variety of vegetables and flour that are low in carbohydrates and mix well with the keto diet plan.

Including local vegetables like white butter, cottage cheese, gram flour, fish, chicken, spinach, bottle gourd, Indian round gourd, brinjal and beetroot can be extremely nutritious and also provide you with the added benefits of controlling your weight in rapid weight loss. helps. Insulin levels.

Benefits:

1. Since keto diets are low in carbohydrates but are rich in fat, they help in killing your appetite. This is the best part about this diet because hunger can demolish you and often cheat you during your weight loss plan.

2. The keto diet has been proven to be a very fast and effective way to lose weight by several proven studies, including The National Center for Biotechnology Information (NCBI), a part of the United States National Library of Medicine (NLM) Is a branch of the National Institutes of Health (NIH).

3. It has been proved that Keto diet can increase the level of good cholesterol, HDL in the body. Since low carbs are high in fat, they often lead to healthy HDL in our blood levels.

4. Keto diet is also known to reduce insulin and blood sugar levels and is extremely helpful for people suffering from type-2 diabetes.

loss:

1. Since keto diets are low in carbs, it can often cause constipation because the body should not have enough for bulk formation.

2. The biggest disadvantage of the keto diet is that you can end up losing muscle because protein intake is moderate compared with fat.

3. The initial weight loss in the keto diet is water weight. When your body loses water weight, it means that it is also losing electrolytes. This can often cause leg cramps, which can be very harmful.

4. Diarrhea is a major setback that comes with a keto diet. This is when your diet changes completely and fat consumption is high.

An Indian example of Keto diet:

Breakfast: 

Paneer Bhurji / Paneer Omelette with vegetables, Egg Bhurji with Vegetable

Lunch: 

Spinach water soup with button mushrooms with added white butter

Dinner: 

Green Vegetable Salad with Vegetables / Fried Cheesecake with Vegetables

now-a-days,

 There is increasing awareness about fitness and diet. Therefore everyone follows a different diet. Ketogenic diets are widely discussed. Everyone from celebrities to dieticians recommend this diet. This diet is also called keto diet.

 This diet includes low carb fat which greatly reduces weight and fat. Even with specific dietary changes, this diet does not affect your physical energy. So even if you are on a diet, you look energetic and refreshed throughout the day. Therefore you should know everything about this diet.

This is how the Keto Diet changes your health (HealthBenefits Of Keto Diet In English)

Everyone needs to know how the Keto diet affects your diet. Because this keto diet has many good effects on health.

Beneficial For Weight Loss In Diabetes

The Keto diet improves your body's metabolism. Which burns more and more fats in the body. This naturally gives your body enough energy and makes you feel fresh throughout the day. The special thing about the Keto diet is that it also helps your body control insulin. So if you are also diabetic, the Keto diet is a boon for you

Improves Heart Functions

Controlling cholesterol in the body is very important for good heart health. The Keto Diet raises good cholesterol in the body and helps in lowering bad cholesterol. This has a positive effect on your overall health and heart. So if you have heart problems or want to keep your heart healthy, make sure you include the Keto diet in your lifestyle.

Keeps Blood Pressure Under Control

Controlling the body's blood pressure is essential for heart health. However, in today's fast-paced world, many people experience high blood pressure. Hypertension or high blood pressure causes heart problems. For this, get your blood pressure under control by following a keto diet before the situation gets out of hand.

Brain Functions Smoothly

The Keto diet helps improve memory. In addition, this diet can reduce the problem of severe headaches, acidity, migraines. According to some research, the Keto diet makes a good difference in patients with Parkinson's and Alzheimer's disorders in the elderly. So there is nothing wrong with starting a keto diet before such problems occur.

PCOD Problems Are Minimized

It is recommended to follow the Keto diet on PCOD or on some women's health issues. This is because consuming sugar and sugary foods in this diet is strictly prohibited. This remedy is best for any hormonal problem. So if you have PCOD problem, following the Keto diet can greatly benefit. Some research has shown that the Keto diet helps reduce infertility.

Reduces Acne Problem Subsides

Everything you eat has an effect on your skin and alternatively on your face. The Keto diet shows many good changes in your skin. If you want your skin to be radiant and radiant, start a quick diet. The low carbohydrate content in the Keto diet helps to heal your acne scars. Which gradually reduces the pimples on the face.

Protects Against Some Kinds Of Cancer

Research shows that the keto diet may be helpful in protecting against some cancers. For this reason, do not avoid including keto diet in your lifestyle for healthy and safe health. Because it can definitely benefit you and your family.

What foods to avoid in Keto diet - Keto diet in English

Include these foods in the diet for Keto Diet (Food To Eat In Keto Diet In English)

Understanding the keto diet is a bit of a hassle, so some people may find it difficult to follow. But once you understand its benefits and method properly, you can only benefit from it. For this, you need to know exactly what foods to eat in this diet. So that you can make your favorite recipes using these ingredients.

Vegetables without starch

Dairy products (milk, cheese, cheese, butter and cream)

Protein-rich foods  vegetables and a variety of pulses

Dried fruits and seeds (almonds, walnuts, flaxseed, pumpkin seeds)

Fruits like avocado, strawberry

Non-vegetarian foods (red meat, chicken, mutton)

Fish (Surmai and Tuna fish)

 Olive oil, avocado oil, coconut oil

Eggs

 Salt, black pepper and chilli to taste

Foods to Avoid in the Keto Diet

It is important to avoid certain foods in order to have a keto diet. For this, find out which foods should not be in the keto diet at all.

Processed Foods (Chips, Farsana, Biscuits)

Sweets (soda, fruit juice, smoothies, cakes, ice cream, chocolate)

Cereals (rice, chapati, pasta)

Fruits with carbohydrates (all kinds of fruits except berries like strawberries)

Sweets made from sugar and sugar

Due to tubers (potato, sweet potato, carrot)

Take care of these things while doing Keto Diet - BenefitsOf Keto Diet In English

Side Effects Of Keto

Just as the keto diet has benefits for the body, it can also have some side effects. It is very important to consult a dietitian or doctor before starting any diet. Because they can tell you exactly what diet you need according to your body type.

Diarrhea

If you are suffering from frequent diarrhea due to this diet, then you definitely need to be careful. This is because the Keto diet can cause diarrhea in some people. Cause or Dietum

This may be due to a lack of fiber in your body or you may be allergic to dairy products.

Diabetes can be a risk

If you also have type 2 diabetes, you cannot follow this diet without your doctor's advice. Because if this diet has a bad effect on your body, it can have a bad effect on your kidneys or liver.

Likely to gain weight

There are some things that you have to follow strictly in the Keto diet, so it is very difficult for you to do it. However, according to some research, if you skip the keto diet in half, your weight loss is likely to double.

Keto flu

One of the biggest side effects of keto diet is keto flu. This diet puts a huge strain on your immune system which can lead to weakness and fever.

Constipation

Often when you start a new diet, it suddenly starts to have an effect on the body. Because your digestive system works according to your lifestyle and diet. However, it takes time for the digestive system to understand the sudden change in diet. Which may cause you to suffer from constipation for a few days.

regards,

raiteshchavan,

from team,

exactknow-how