6 basic rules of the keto diet that everyone should know

The keto diet focus on high fat low carbs foods. in the keto diet,you must decrease the percentage of protein about 10 to 30 % and also decrease carbs percentage that is from 5% about 20 to 50gm a day.

Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables, as well as sugar-free beverages.

Be sure to restrict highly processed items and unhealthy fats.

keto dietis an eating plan that focuses on foods that provide a lot of healthful fats, enough amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.

1. Watch your carbs

 While on the keto diet you must watch your carbs .you must check your diet plan as it according to keto or not. if you are eating food with high carbs you are gaining weight faster. so likewise your goal is not achieved accomplish.

2. Eat more fat

Full-fat ingredients topped with creamy, satisfying sauces. are not healthy fat we should eat natural fat from plant

keto diet suggest eating high-fat food .you must eat natural high-fat food ,like Grated cheddar, Toasted sesame seeds, Spiced walnuts

Flaked coconut.

3. Eat more protein

Protein is produce with several smaller units called amino acids. while on the keto diet we must eat more protein, to complete protein intake.

Plant proteins also contain each of the 9 essential amino acids but might have less of one of the essential amino acids compared to animal protein.

4. Increase Your Salt Intake

However, if are follow keto diet we should increase our salt intake .

Increase your daily intake of salt to 5 g (equals 5,000 mg or 1 tsp). To do this: Put 1 teaspoon of salt in an empty saltshaker and use it throughout the day

5. Stay hydrated

Stay hydrated is a must for our body.it does not matter if you are following the keto or any other diet. so to keep your body hydrated for that we need  to drink more water and fruit juice we like .

Coconut water also helps to get hydrate.

6. Track your progress

While we are on a weight loss journey we must watch our progress whether we are losing weight or not. we can track our progress once a week .tips to track progress as follows :

1. Break Down the Goal Into Smaller Tasks.

2. Monitor Daily or weekly Progress. .

3. Set a Reward System.

What is the keto diet?

The keto diet stands for the Ketogenic diet.“Ketogenic” is a term for a low-carb diet. The idea is for you to get more calories from protein and fat and less from carbohydrates.

A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats,adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.

Types of the ketogenic diet:

  1. A Cyclic ketogenic diet, which involves periods of carb loading (also called keto cycling).
  2. A Targeted ketogenic diet, where you take in a day’s worth of carbsin one pre-exercise meal.
  3. A High-protein ketogenic diet, with an increased percentage of calories coming from protein.
  4. A Restricted ketogenic diet, which lowers carb and calorie intake with the idea of fighting cancer (a claim that has not been proven by medical research).

What should a ketogenic diet eat for beginners?

  • Diary options: Paneer, high-fat cream, white butter.
  • Vegetarian options: Brinjals, beetroots, zucchini, bell peppers, spinach, cauliflower, kale, avocado, French beans, button mushrooms, bottle gourd.
  • Non-vegetarian options: Apart from vegetables, you can choose from chicken, lamb, fish (salmon, tuna, sardine), mutton and eggs.
  • Oil and clarified butter: As it is the primary source of energy, opt for ghee (clarified butter), coconut oil, olive oil, almond oil .
  • Eat mostly healthy fats (about 75% of your daily calories should come from fats), moderate protein intake (about 20%), and minimal carbs(no more than 5%). 
  • Choose lower carb foods such as grass-fed meat, wild-caught fish, eggs, leafy vegetables, and high-quality fats. 

Foods include in keto diet

Fats: Avocado oil, cacao butter, coconut butter, cod liver oil, grass-fed butter, grass-fed ghee, MCT oil, bacon fat, egg yolk, lard, sunflower lecithin, coconut oil.

Protein: Dark meats, sugar-free jerky, eggs, fish, gelatin, organ meats, pork, shellfish, chicken, turkey, wild-caught fish, and whey protein concentrate.

Vegetables: Asparagus, avocado, butter greens, broccoli, brussels sprouts, cauliflower, cabbage, celery, chard, collards, cucumbers, kale, kohlrabi, lettuce, radish, spinach, summer squash, zucchini.

Dairy: Grass-fed butter, grass-fed ghee, cheese (depending on the type).

Beverages: Water, water with lemon, coffee, a variety of different teas, carbonated water, non-dairy milk, bone broth, certain kombucha, coconut water, certain smoothies.

Food to avoid on the keto diet

Grains: Wheat, barley, oats, rice, quinoa, sorghum. All of it. You do not want grains.

Beans: Kidney beans, black beans, chickpeas, lentils, pinto beans, black-eyed peas.

Fruits: Believe it or not, fruit is on the list. This includes high-carb fruits such as apples, oranges, bananas, papaya, mangoes, and grapes.

Starchy vegetables: Corn, carrots, parsnips, peas, and yams.

Sugars: Maple syrup, cane sugar, agave, and honey.

Beverages: Soda, juices, sports drinks, high-sugar coffee drinks, beer, and other high-sugar alcoholic drinks.

Best Keto breakfast

  • Cream Cheese Pancakes
  • High-Protein Cottage Cheese Omelette
  • Veggie-Packed Frittata
  • Egg, and Cheese Wraps
  • Keto-Friendly Double Chocolate Smoothie

1. Berry protein smoothie recipe

Ingredient

1. Protein powder

2. Strawberries, fresh berries you like

3. Coconut milk

4. Honey

5. Mint (for Garnish)

Method:

Simply blend! Place all ingredients in a blender and blend until smooth. Adjust sweetener to taste as needed.

2. Keto banana pancakes recipe

Ingredient

1. Pancake mix (Whole wheat flour)

2. One Banana (Mashed) or puree

3. Salt

4. Milk

5. Sugar (as per taste)you can skip sugar also

Method:

  • In bowl add Banana puree or mashed, add whole wheat flour salt to taste.
  • Mix all well adds milk as needed.
  • Prepare a batter for pancake in hot pan pour pancake batter and flip once it look brown.
  • Serve hot with topping banana and honey.

FAQ About Keto diet

Can vegans follow the Indian keto diet?

Vegans can do ketosis by depending on high-fat, plant-based products like coconut oil, avocados, seeds, and nuts. The vegan keto diet is a low-carbs, high-fat, moderate-protein diet that excludes all animal-based foods.

Anyone and everyone can follow the Keto diet. Just as per your food preferences, the options change. 

  • Vegetable: all vegetables that usually is eat as a plant-based diet.
  • Other options: Soy, almond milk, almonds, walnuts, chia seeds, pumpkin seeds, flax seeds.

Vegan can eat tofu, soy milk, sugar free coconut yogurt, vegan butter, soy and nut based cheeses, nuts and nut butters, oils, including coconut oil, olive oil, avocado oil, and nut oils, coconut milk and fresh or dried coconut, avocado.

If you are vegan you can choose food from above list. Only you have to take care that every week there is a change in calories. The calories keep on reducing every week. It starts with 1500 and reduces up to around 900 kcal diet. Because   Keto Diet as we all know is spread into 4 weeks diet.

Is there science behind the keto diet?

Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat dietor even a Mediterranean diet. However, that difference in weight loss seems to disappear over time.

The science behind the keto diet is that  When the stores get empty, fat stores are mobilized to form “ketones” which become the body’s new source of energy.

In a ketogenic diet, the body thinks that it is in a fasting state due to the very low carbohydrate intake, so the metabolism shifts to ketosis and burns fat in the process.

Based on available evidence, a well-formulated ketogenic diet does not appear to have major safety concerns for the general public and can be consider a first-line approach for obesity and type 2 diabetes.

High intake of dietary fat is commonly believed, by both scientists and the general public, to cause obesity, diabetes, and cardiovascular disease.

Although many Americans adhere to dietary guidelines that focus on reducing intakes of saturated and total fat, rates of many diet-related chronic diseases have markedly increased.

Can I lose belly fat on keto?

Keto is the best fat-burning diet of all time, and that includes belly fat. Dozens of studies demonstrate that keto is more effective than other diets for overall fat loss, as well as highly effective for reducing belly fat.

But whatever you do, avoids the approach known as dirty keto.

Dirty keto allows users to eat any food that fits keto macros, which happens to include many unhealthy choices.

How fast will I lose weight on keto?

After your first week of following the keto diet, you will likely see a significant drop in weight. This is not ready bycontracting—they need to get physically shorter at rest, and this takes 6–12 months to occur by natural processes.

In the meantime, your belly looks soft. Bottom line: it takes a bit of patience to lose fat and then see the full benefits that we expect.

Depending on your size and how much water weight you’re carrying, this weight loss can vary. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you’re likely to lose after starting keto.

How long should I do Keto?

Registered dietitians warn that nutrient deficiencies may be possible if you’re on it for too long. 

Stick to the keto diet for three to six months max, says Mancinelli, noting that some people opt to cycle in and out of the diet throughout the year.

You should aim to give it at least six weeks. After that, if you feel exhausted or hate eating the food, then the diet is probably not for you. However, if you feel energetic after keto flu symptoms subside within a couple of weeks, which some people report, you may see success with the plan.

Is keto safe long term?

The keto diet has become popular as many people claim it can help with weight loss.

The diet, however, might not be best for long-term health as the eating habits it promotes might lead to heart rhythm problems.

Eating a diet high in fat and low in carbsmight also make exercising more difficult.

What are the positive effects of the keto diet?

  • Improves Weight Loss
  • Improves acne
  • Reduce risk of cancer
  • Improve heart health
  • Improves metabolic rate
  • Cuts down blood glucose levels
  • Decreases carbsintake

What are the negative effects of the keto diet?

Side effects can include:

  • Bad breath
  • Fatigue
  • Constipation
  • Irregular menstrual cycles
  • Decreased bone density, and sleep issues. 

Then their other effects that are not well studied, mostly because it’s hard to track dieters on a long-term 

basis to find out the lasting effects of the eating plan.

Conclusion:

 Thus, we can conclude that Anyone and everyone can follow the Keto diet. Just as per your food preferences, and also how your body reacts to this diet. 

After seeking out various experts, podcasts and of course Googling until my fingers fell off, it seems that some body types do better with ketogenic diet compared to others. This lead me into researching Ayurveda medicine and Ayurvedic body types.

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