Keto Diet and How to Kick Start

What is Keto Diet and How to Kick Start it?

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Today, each one of us wants to look great and feel fit, the moment we look at people who have a slender body shape we admire them and desire to get a similar body. Men crave to get those perfect biceps and six-pack abs and women wish to get the flat tummy.

It is not difficult to achieve your fitness goal by following a strict diet regimen and exercise every day. But, the question always lies at how to start doing it? If you wish to start the fat loss regimen by restricting diet and cutting down calories? Then, you can try exploring the benefits of the Keto diet.

If you have ever come across the word keto diet and have heard weight loss miracle stories, then let’s dig deep and know a bit more about the keto diet and how it helps in losing weight.

Keto Diet Plan
Keto Diet Plan

What is Keto Diet?

Keto diet is a form of the diet, which allows you to in-take high-fat food like cheese butter etc, and restricts carbohydrates in your day to day meal. In this process, your body enters the ketosis mode and burns fats instead of carbohydrates to generate energy.

When we intake sugar or other high carb food it gets converted into glucose and the body produces energy by burning carbs, however when we stop or reduce the intake of carbs our body has no choice but to burn fat to produce energy.

Hence, by constantly taking fat you train your body to burn the existing fat instead of the carbohydrates, due to which you can witness a gradual fat loss in your body.

While you have more fat and low carbohydrates don’t forget that you need to have protein too in moderate quantities. Ideally, you should be having 70-80% fat, 15-20% protein, and 5% carbohydrate diet intake.

How Does an Ideal Keto Diet Meal Plan Look Like?
  1. Breakfast: 2 Eggs, 2 Cheese cubes, and 2-3 Almonds
  2. Lunch: A bowl full of rice, dal, Some Salad
  3. Evening Snack: Peanut Butter and 2 Bread
  4. Dinner: Soup, Chicken or Paneer Grilled with veggies

Have fruits in between the meals to satiate hunger, however, avoid sweet fruits and Bananas.

Keto Diet Meal Prep
Keto Diet Meal Prep

Health Benefits of Following Keto Diet

Undoubtedly, the Keto diet is today considered as one of the best weight loss solutions as it may help you shed fats. It will help you reduce body weight, give you the desired body shape, and make you feel confident. Let’s explore a few benefits offered by Keto Diet.

Helps in Losing Weight

Keto diet has gained instant popularity because it helps you lose fat, body mass, and maintain the essential muscle mass.

Keto Diet - Helps in Losing Weight
Keto Diet – Helps in Losing Weight

Best for the Gut Health

A ketogenic diet helps in the smooth movement of bowels and can improve abdominal health. Isn’t that a great benefit?

Keto Diet - Helps in Gut Health
Keto Diet – Helps in Gut Health

Boosting Endurance Levels

A lot of sportsperson and fitness freaks rely on a keto diet to lose body fat and gain stamina to perform better on the field. It helps them fat burn instead of glucose to avoid muscle loss.

Keto Diet - Boost Endurance Levels
Keto Diet – Boost Endurance Levels

What Should You Eat When You Are on Keto Diet?

High Fat Food

You can finally have your favorite goat meat curry, cheese slice, egg white and yellow along with a few healthy nuts like Walnut and Almond. Keto diet also allows you to have chicken breasts you can grill it by sprinkling healthy oil.

If you are a fish fanatic you can have fishes like Tuna, Mackerel, Trout fish and Cat fish. You can also have oysters, crab and lobster.

While you eat all sort of high fat food, don’t forget to add vegetables to your everyday diet. Veggies are a great way to get a daily dose of micronutrients, to avoid nutrient deficiencies while on keto.

Green leafy vegetables such as spinach, lettuce and cabbage work great for keto dieters. Try having Avocados, you can have in great quantity it’s beneficial.

If you are a true berry-fan then try having raspberries, blueberries, strawberries, and cranberries every day.

Keto Diet High Fat Food
Keto Diet High Fat Food

If you are wondering which oil you should have during Keto, then explore the below given list.

  1. Butter and Ghee
  2. Mayonnaise
  3. Coconut oil and coconut butter
  4. Flaxseed oil
  5. Olive oil
  6. Sesame seed oil
  7. Walnut oil
  8. Olive oil
  9. Avocado oil

Now, that you know what you need to have while you are on a keto diet regimen let’s understand which all types of food you need to avoid while following the keto diet.

What Not to Eat When on Keto Diet?

Alcohol

Consuming alcohol puts a pause on the keto diet as it affects your liver and thus not produces ketones anymore in the body. Avoid high sugar alcohol such as beer or wine. Stick to cocktails with mixers that contain low or no sugar.

No to Alcohol
No to Alcohol

High Sugar Fruit

Fruits are otherwise termed as a healthy addition to your diet plan. However, some fruits have a high amount of starch and sugar.

High Sugar Fruits
High Sugar Fruits

Grains, Cereals, and Legumes

While whole grains and legumes are considered overall healthy but on a keto diet, you have to avoid whole grains and other foodstuff made with wheat, pasta, rice, oats, barley, rye, corn, and quinoa.

Grains, Cereals, Legumes
Grains, Cereals, Legumes

Say no to High Starch Veggies

You need to avoid the intake of starchy vegetables like potatoes, sweet potatoes, and carrots.

No to High Starch Foods
No to High Starch Foods
Summary:

While the Keto diet comes in with a list of restricted food items but it is one of the proven ways to lose weight. If you are following the above instruction and experience any sort of pain, allergy, or deficiency please consult a doctor.

The weight loss result may depend from person to person while following the keto diet. The above tips will help you kick start the keto weight loss program and may give you desired results if followed strictly.

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