Keto Diet Plan for Beginners: A Complete Guidelines
Excess body weight becomes a problem for us as we get older. Obesity can cause diabetes, high blood pressure, and various heart diseases.
So the first piece of advice for obese is to lose weight.
Now people use various methods to lose this weight. There is no substitute for a variety of physical exercises, ranging from changes in diet to lose excess body weight.
Many people try to maintain a planned diet. Most of these diet plans are to avoid fatty foods and eat more fruits and vegetables.
Such eating habits are very common but sometimes they are not effective for many of us.
People have eliminated fatty foods, are exercising, but are not losing much weight.
People who suffer from such problems are suggested to follow a special diet plan Doctors. The name of such a diet is the Keto diet.
What is Keto Diet?
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet dictates the body to burn fats.
The Keto diet forbids eating sweet food sources. It allows foods that are high in fat and protein.
As referenced before, glucose is the primary source of energy in our body. At the point when sweet food is eaten less, the body doesn’t get the proper amount of glucose it needs.
At that point, the body starts to utilize the body fat to create energy. Ketone bodies are produced by breaking body fat. Ketone bodies give energy to the body rather than glucose.
This interaction is called ketosis. Furthermore, subsequently the name keto diet or ketogenic diet.
Benefits of Ketogenic Diet
Following this diet, you can lose weight, it also has many more benefits. Proper adherence to the Keto diet reduces the body’s production of appetite-producing hormones. As a result, the appetite decreases and the body weight begins to decrease.
The Keto diet is good for our skin. Those who have acne problems can follow this diet.
The Keto diet is experimentally used for cancer treatment. This diet can stop the growth of cancer cells. There is not much research on it so it could be a great research topic for scientists.
The keto diet decreases harmful low-density lipoprotein cholesterol. This type of cholesterol can cause many types of heart disease. So keto is good for heart disease patients. On the other hand, it increases the amount of good cholesterol called high-density lipoprotein.
Doctors suggest a Keto diet to treat many neurological diseases like Alzheimer’s and epilepsy. The ketones that our body makes are beneficial for the brain.
Keto Diet chart
The ketogenic diet is the super low-carb diet. In this diet, the carb will be less at the extreme level, the fat will be much higher and the protein will be at the mid-level.
Our normal diet contains 50% carbohydrates, 20% protein, and 30% fat.
Typical ketogenic diets contain 5% of total caloric need carbs, 25% of protein, and 60% of fat. This means that the percentage of the food you eat throughout the day will be the same.
For this, you need to know the number of carbs, protein, fat, etc. in some foods.
Foods to Avoid
1) Rice (rice, rice bread, rice products).
2) Wheat made (bread, bread, biscuits of any kind, other medicines made from wheat).
3) Pulses are not allowed.
4) Potatoes, sweet potatoes, three potatoes, or other potato-like potatoes, which are sugary vegetables such as radish.
5) Besides, sugar and sugar products that are in the world can not be eaten.
6) Sweet or sour yogurt, milk, and milk-made food.
7) Don’t eat honey and sweet fruits. I will explain later why it cannot be eaten.
8) Soybean oil, sunflower oil, rice bran oil, canola oil, and anything cooked in ordinary oil should not be eaten.
9) Farm chickens, which are fed artificial food.
10) Beef from injected cows or bulls.
Keto Diet Food List
1) Greens, vegetables 7 (Carrots, young green sweet pumpkins in small quantities)
2) Sour national fruit. For example, olive, mango, young coconut water.
3) Fish, especially oily or sea fish.
4) Beef and mutton can be eaten but they should be injection-free and reared by eating grass, leaves, or straw. However, do not eat too much.
5) Cows or lamb legs can be eaten. It is beneficial to eat but should be eaten in small quantities.
6) Chicken eggs are good even if they are farm eggs, but it is better if it is omega 3 or domestic chicken.
7) Fish eggs as much as possible.
8) Organic Butter, MCT Oil, Organic Extra virgin cold-pressed Coconut Oil, Extra Virgin Olive Oil. These all are available in a good grocery shop, but it is better to make them yourself.
9) All types of nuts, peanuts, pesto nuts, almonds and other nuts that you want. You can make peanut butter with blended nuts and coconut oil which is incomparable to eating. However, eat a small amount.
10) You can take tea or coffee without milk and sugar. Add lemon, ginger, and a little salt with green tea. Coffee can be made into butter and MCT oil, and organic coconut oil.
How Do I Start Keto Diet
Breakfast
1) If you have a habit of eating in the morning, you can have a cup of tea without milk and sugar within eight. You can add ginger, lemon, a little salt with the tea.
2) You can eat apple cider vinegar or coconut vinegar with lukewarm(a little hot) water.
3) You can eat lemon chips with lukewarm water. If you have breakfast at eight AM, you can have lunch just after half-past one. Also, those who have a habit of eating breakfast late will have breakfast in the above manner at eleven o’clock and will eat lunch at half-past three.
Lunch
1) Before lunch, you must mix one teaspoon of apple cider vinegar with a glass of water. It will not create any problem with your gas and will help to cut fat.
2) On the lunch menu you can have vegetables, meat, fish, fried eggs in butter with fried nuts in ghee and of course you can put cucumber or cucumber salad with tomatoes, carrots.
3) Vegetables must be cooked with extra virgin olive oil. Fry the fish but avoid deep frying as it spoils the food quality. Boil the vegetables as little as possible. Make sure the quality of vegetables is right.
4) Fry the egg yolk with butter. There is no problem if you can eat a maximum of six eggs with yolk in one day. Eggs are a great source of protein and good fats, but once the fat is adapted, you can’t eat as much as you want.
5) You can eat local or organic chicken, one or two pieces, or the beef mentioned earlier. Do not eat meat while eating fish. Do not eat fish while eating meat. You can have farm chickens in one piece.
6) Camel, sheep, goat meat is not more than a piece.
Evening Snacks
If you feel hungry in the afternoon, eat the tea, butter toffee, and nuts mentioned above, fried or mixed with any type of butter.
Dinner
1) Drink a glass of water mixed with apple cider vinegar before dinner.
2) Eat dinner similar to lunch. There is no problem whether the item is more or less one.
3) Finish all meals before eight o’clock at night. Then do not eat anything except water.
Keto Food Diet Tips
1) You have to go to bed by ten or eleven at night Because between ten and two o’clock in the night, our body secretes growth hormones And these growth hormones help a lot in fat burning.
If you ignore this natural phenomenon, your diet will remain incomplete and you will fail to get a good result.
2) You will wake up very early in the morning and go out for a walk. Walking on an empty stomach is effective for burning fat. Walking speed will depend on your age and fitness.
If the age is above forty, walk at normal speed for 40 to 60 minutes. If you are below 40, do jogging or walk hard for 40 to 60 minutes.
Take care and make sure not to get short of breath or shortness of breath while walking or jogging.
3) Yoga can help you to reduce fat quickly. Check out how to do yoga by searching on YouTube.
4) Follow the above-written method for seven to eight days. By this time your body will learn to burn fat. This is the primary step of your diet.
5) Now start fasting in the second step, fasting by drinking only water.
6) Break the fast in the evening with nuts, butter, and cucumber. You can keep different salads or pickled fruits with you.
7) Drink water and mix vinegar with it. Follow the same method as mentioned above for dinner and must finish all meals before eight. To get better results, finish the meal within one hour of breaking fast and then continue to drink water.
8) When you start fasting, you may feel dizzy while sitting. In that case, drink water mixed with a little salt every day. You can also drink coconut water. It is very important to eat a young coconut every day.
9) The more you can do continuous fasting, the faster you will get results.
However, after 7 days, you can break your fast for two days. Eat twice a day for two hours at intervals of 4 hours. The food menu is the same as before. The rest of the time will do water fasting while drinking water mixed with vinegar, lemon, green tea, and salt.
10) If you can not fast every day, then fast at least twice a week.
Those who have trouble fasting for the whole day will prolong the fast by following the above menus that mean you will do partial fasting.
Eat twice at an interval of four hours and the food menu is the same as before.
Do water fasting for the rest twenty hours. Drink water mixed with vinegar, lemon, green tea, and salt. Maintain regularity of walk and exercise with fasting. Expectantly within one and a half, two months you have reached your desired goal.
A Few More Tips for Keto Diet
1) Keep yourself as tension-free as possible.
2) Smiling will be happy.
3) Try to take a sunbathe or apply the gentle sun in the morning every day Because vitamin D in the sun helps to keep our body healthy.
4) Try not to use all electronic devices within eight o’clock at night, it will improve your sleep quality.
5) In addition to fulfilling your duties, there will be some physical exercises Which are beneficial for your health. If you are religious, worship according to the rituals of your religion. And trust and rely on the Creator. Of course, you will succeed.
6) Avoid all outside food.
7) Instead of buying packaged spices for vegetables, break the whole spices in the machine yourself. Try to avoid all types of packaged goods.
8) If you can’t use extra virgin olive oil instead of soybean oil in cooking, use mustard oil as a good for the time being. If you don’t want to buy that packaged product, make it yourself.
This chart is for newcomers who want to start a diet. All the information in this article was Collected from Dr. Jahangir Kabir.
The Disadvantages of the Keto Diet
The Keto Diet follows the formula of using fats instead of carbohydrates or sugars (foods made from rice, corn, wheat, etc.) to meet physiological needs.
The main purpose of the keto diet is to reduce insulin, a hormone that is essential for the physiological process by reducing or not consuming carbohydrates.
This insulin breaks down sugars on the one hand and helps store fat and protein on the other. In the absence of insulin, fat is used instead of carbohydrates for physiological purposes.
But without sugar, fat cannot be used for physiological purposes. When carbohydrate metabolism is stopped due to lack of insulin, fat breaks down and produces keto acid, which can cause keto-acidosis, a terrible condition for the body.
Ketoacidosis can cause irreparable damage to the brain, liver, and kidneys.
The main food in the brain is glucose, which is normally made by breaking down sugary foods. The brain cannot use ketones.
When dieting for a long time, at some point the brain gains the ability to use ketones. But there are no necessary research results about how healthy ketones are for the brain.
The possibility of memory loss in the long-term Keto diet cannot be ruled out.
During the Keto diet, fats are broken down and spread to other parts of the body through the bloodstream.
This fat can block the blood vessels in the heart. Which can cause a heart attack. Increased blood fats also increase the risk of developing diabetes.
The Keto diet not only breaks down fat, but it also breaks down protein. The external structure of the body, such as muscles and various organs, is mainly made up of proteins.
The keto diet affects muscle and bone formation. It can cause brittle bones in athletes. Breaking down proteins can lead to malnutrition.
Recent studies have shown that long-term low-carb diets can lead to cancer and heart disease. Studies have shown that the average mortality rate among Keto dieters is higher.
Bollywood actress Misty Mukherjee, 26, died on October 2 while undergoing treatment at a hospital in Bangalore for kidney complications.
At that time, his family told the Indian media that he had been following the Keto diet for some time. This led to the deterioration of his physical condition.
In the condolence message of the family, it has been said that the kidney complication was seen as a result of the continuous keto diet.
Remember- a healthy normal, functional longevity requires a balanced diet, physical labor or exercise, and adequate rest.
The Keto diet is effective for weight loss and some special treatment. A long-term unplanned keto diet can cause serious damage. This should not be practiced without a professional guideline.
