Keto Diet Plan for Weight Loss
A keto diet consists of an eating plan that focuses on foods that provide a lot of proteins and healthy fats with minimal carbohydrates. It is a great step when moving towards a health and fitness goal. The keto diet tends to drive your body into ketosis. Ketosis is a state which uses fat as one of its primary sources instead of carbohydrates. With the help of a great keto diet plan, it is possible to overcome unhealthy habits and start with a better and healthy lifestyle.
The Keto diet plan for weight loss is something that most people have heard about, in India. It is one of the best methods to get rid of excess weight while improving health. However, before we get into what to eat in Keto diet or how to start Keto diet, let us understand what the Keto diet really is.
What is keto diet plan for weight loss?
The Keto diet plan is a very low carb, high fat diet. In fact, this diet shares similarities to the Atkins diet. The Keto diet plan includes severely reducing your intake of carbohydrates and increasing the intake of fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis where the diet gets its name from. When your body is in the state of ketosis, it is better to burn fat for energy It also turns fat into ketones in the liver, which can supply energy to the brain. Ketogenic diets cause reductions in blood sugar levels and insulin levels and increase ketones which has many health benefits.
Keto Diet Foods List: What to eat on the keto diet?
Ketosis breaks down stored fats into small molecules such as ketones which help the body gain energy. With the help of ketosis, it is possible to lose weight; however, you should be aware of what keto diet foods list consists of and how to consume them regularly to attain the goal. Besides being highly nutritious, the keto diet foods are also tasty, unlike the diet suggests. With keto foods being added, it is possible to get your balanced nutrition under control while getting the needed vitamins for maintaining your body.
Research shows that the Keto diet plan is far superior compared to other often-recommended low fat diet. One of the benefits of the Keto diet menu is that it is very filling and hence you won’t feel like you are starving. You can actually lose weight without keeping track of every bite you take or counting the calories of every food item. Several studies have proven the efficacy of the Keto diet plan. One study found that ‘people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet’. Another study found that ‘people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK’ [Source]. The reason the Keto diet is so popular is because it not only helps in weight loss but also helps in general health improvement and wards of metabolic diseases.
What you should know before starting the Keto Diet
Following are the basics of the Keto diet plan for weight loss –
Another important factor to know before starting the Keto diet plan for weight loss is whether it is really suitable for you. Different diets suit different kinds of people based on tastes, lifestyles and preferences. For example, if you are someone who dislikes high-fat foods but prefers carbs then this diet may be tough for you. Keto diets are also hard for vegetarians or vegans as meat, eggs, fish and dairy products play a key role in this diet. Hence, make sure you take the right decision for your health and body.
7 Foods to avoid in Keto diet
There are certain foods to avoid in keto diet. While it is controversial and unsuitable for everyone, the keto diet is highly linked with many people's weight loss. This has led to understanding the eating pattern in people following the keto diet. With the help of a list of foods to avoid in keto diet, it is possible to gain high benefits through this diet.
In the Keto diet plan for weight loss, make sure to avoid unhealthy fats like margarine, shortening and vegetable oils, processed foods like fast food, packaged foods and processed meats and diet food that contain artificial colors, preservatives, and sweeteners.
Here is a compiled list of foods to avoid in keto diet specially curated for you that will help you find the right food type during the diet.
The following foods should be avoided –
Although it seems like a lot of food items are restricted, there are a variety of meals that can be created, which are tasty as well as adhere to the Keto diet plan. There is a variety of foods that can be used to make tasty meals that are also in keeping with the Keto diet plan.
7 Things Beginners should know before trying the keto diet
Cooking up a meal with keto diet in action can sound like a big deal especially when you are a beginner. However, if you are familiar with these 7 things, then a keto diet for beginners is just as simple as whipping up any other meal for the day.
15 day Keto Diet Plan for Weight Loss
When it comes to a keto diet you must place a great keto diet plan for weight loss which will not only work but will also show you the desired result within the time you set for yourself. With the help of the following keto diet chart for weight loss, this goal is not that far out of reach.
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7 Day Vegetarian Keto Meal Plan Indian
If you are curious how keto diet will pan out for you and you’d like to initially experience it with a 7 day vegetarian keto meal plan then now the following 7 day keto diet plan you can fulfill your keto diet requirements.
Also adding in some of the Indian keto diet plan ideas with keto diet plan vegetarian and non-vegetarian ingredients is more than possible to achieve the goals you’ve set.
3 Day keto diet plan for beginners
With a 3 day keto diet plan for beginners, it is possible t gain some insights on how the keto plan is working out for you and how you can modify the same while you go further with your adjustments. Here is a sample 3 day keto diet plan that will help you get the right option checked.
2 day Keto Diet Plan Non vegetarian
If you love non-vegetarian food and looking for an alternative for the high carb and high-fat content that you intake, then with the help of the following 2 day keto diet plan non veg it is possible to get your balanced and nutritious diet set.
2 day Keto diet chart for weight loss for female.
The following 2 day keto diet chart for weight loss for female is nothing short of a lifesaver. With the help of this keto diet plan for weight loss, you can experiment some new great recipes while also trying your hand at various keto options.
These are the 6 Science-Backed Benefits of Keto Diet
While it is difficult to believe that keto diet does have other benefits than just helping you lose weight, here are 6 of the science-backed benefits of keto diet.
Is keto diet good for weight loss?
Keto diet is one of the best ways to reduce weight rapidly with the help of water loss along with fat loss. Especially with obesity and other metabolic diseases being one of the major problems seen worldwide. Not only does obesity lead to other types of problems such as type 2 diabetes, low HDL cholesterol, and high blood pressure, but it will also bring in more laziness and tardiness. It is hence recommended that keto diet is one of the best ways to lose weight while going ahead with a healthy lifestyle.
Beware of these side effects of the Keto diet before trying
While it is true that the keto diet does help many people lose weight, it is also important that you are aware of the keto diet side effects that may lead to unprecedented loss in motivation. Knowing what is right and what is wrong is important before starting with keto diet. Here are 4 side effects of keto diet:
You can take these 3 keto supplements for weight loss
Intake of proteins is one of the important aspects of keto diet however when focusing on proteins, it is possible that you might miss out on other nutrients that are also an important aspect of health. In order to keep your health intact, you can now include some of the keto supplements for weight loss that will provide all the nutrients needed for your body.
1. Exogenous ketones:
Exogenous ketones also help improve athletic performance that will also keep providing you with an alternative energy source for intensive workouts.
2. MCT:
With better digestion speed it is easy to digest and hence acts as one of the best supplements for a keto diet while providing the necessary nutrients.
3. Micronutrient:
They also help provide small nutrients which play a vital role such as vitamin B6, vitamin C, magnesium, and zinc.
These are 15 keto friendly snack options
When you want to have some snacks but have no alternative for your keto diet, in such cases, you can utilize the following list of keto-friendly snacks that allows you for better diet management. Keto snack will also help manage a large amount of food intake and hence reduce your overall intake.
Especially with a healthy keto snack being available, it is easier to check the number of nutrients you get through each serving.
Conclusion
The popularity of the Keto diet plan in India has made it possible to access a variety of recipes and meals to be available online, that can be customised to your own tastes and preferences. Ensure to have a balance of about 75% of fat, 20% of protein and less than 5% of carbohydrates. Lastly, while the keto diet plan can lead to a bit of nutrient deficiency, you can easily overcome it with the help of supplements. Also, the keto diet chart planned efficiently can take in as much as needed while meeting the energy needs.
By keeping this meal plan as a guide, go ahead and start your Keto diet now. And remember, like with all diets, ensure to stay positive and committed towards your goal.
Frequently Asked Questions about Keto diet plan
What do I eat in a day on keto?
A ketogenic diet will consist of about 60 to 80 percent of fat, 10 to 30 percent of proteins, and no more than 20 to 50 grams of carbs per day will be consumed.
Is the keto diet healthy?
A keto diet while being healthy has a lot of risks related to it. While many bodies tend to adapt to the keto diet plans, there may be long-term side effects. Knowing side effects and taking precautions for the same will be recommended.
What can I not eat on keto?
Several food items need to be avoided however avoiding food that consists of carbohydrates is one of the most important parts of a keto diet.
What dairy can you have on keto?
When on a keto diet you can consume the following dairy products:
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