Has your Nutritionist suggested you Keto Diet plan for weight loss? Do you have any confusion regarding this diet plan? This article will guide you entirely to start with the same.
The Keto Diet follows a low-carbohydrate and high-fat food Pattern. It also includes low to moderate levels of Protein in it. In the Keto Diet, The body burns ketones that are produced by breaking down fats despite Glucose for energy. This diet is gaining popularity rapidly for proving well in weight loss. it’s almost similar to other low-carb diets such as Atkins. It was first introduced in the 1920s as a treatment for epilepsy but later its use is extended beyond clinical Application.
How does the Keto Diet Plan help in weight loss?
When we put limits on the intake of Carbohydrates, our body enters into the metabolic state called ketosis that alters the energy Sources of the human body from glucose to fat. In simple words, It starts breaking down fats despite carbohydrates as a body fuel. In this way, the stored fat in the body will drastically reduce.
Different Versions of the Keto Diet Plan
Although there are different versions of the Ketogenic Diet all of them follow the same basic principles of consuming a very limited amount of Carbohydrates in diet daily.
Standard Ketogenic Diet (SKD)
The SKD version of the Keto Diet is always preferred among other versions. The rules of SKD are extremely rigid but it has shown success Consistently. In SKD, The Food Pattern you follow should include only 5 to 10% Carbs, 20% Protein and 70 to 75% Fats. In Simple terms, you are not allowed to consume more than 20 to 50 grams of Carbohydrates daily.
Cyclical Ketogenic Diet (CKD)
Some relaxation on carbs is given in this version of Keto. Here you are allowed to take both a ketogenic diet and high-carbohydrate food but alternatively. It includes a food pattern in which you follow a Ketogenic diet 5 days a week and more carbs on the remaining two days. This version is specially for Gym freaks to refill glycogen in muscle by eating high carbohydrates.
Targeted Ketogenic Diet (TKD)
A targeted ketogenic diet allows you to take carbohydrates only on days when you exercise. You can take it around workout hours so that it won’t affect ketosis.
High Protein Ketogenic Diet (HPKD)
You are required to consume more Protein than the Standard ketogenic Diet in this Version. The food pattern you follow here includes only 5% carbs, 35% Protein and 60% Fat. It has proven well in losing weight.
Other Health Benefits of the Ketogenic Diet
There are several benefits of the ketogenic diet but it’s also recommended to start the plan only after consulting your healthcare professional because different body requires different Diet plans for weight loss and overall health improvement.
the keto diet proved well in reducing weight.
It’s obvious that when we eat less, we gain less and the low-carbohydrate diet reduces hunger eventually. A ketogenic diet decreases the insulin level in the body and also eliminates excess water.
A Ketogenic Diet increases the HDL Level in the Body
Low-carb diets have high contents of fats in them and healthy fats increase the level of high-density lipoprotein or good cholesterol which is essential for a healthy heart.
It helps in minimizing acne.
Too many Refined Carbohydrates misbalance the blood sugar in the body and also affect the Gut bacteria that cause skin Problems. Studies show that a ketogenic diet reduces acne in many people by balancing insulin.
The Keto diet helps in fighting cancer.
Ketogenic Diet Produces anti-cancer ketone body. It makes the cancerous cells weak and kills them through Ferro ptosis.
Researchers proved that it reduces seizures.
Seizure Patients have lower glucose levels and an adequate amount of Glucose is essential for the proper functioning of the Brain. Here ketone bodies work as an alternative to provide energy to the brain. Other than seizures, it also improves Alzheimer’s, brain Cancer and autism in many Patients.
It also balances the PCOS.
Ketogenic diets are often prescribed to women having PCOS by doctors to reduce insulin levels in them because the higher insulin level in the body is responsible for the Production of the male hormone called androgens.
Risks associated with Ketogenic Diet
Constipation
Carbohydrates are one of the main sources of fiber in the Body. When we restrict carbs in the Keto diet, it disturbs the healthy bowel movement which causes Constipation. However, it can be reduced if you take enough fiber from non-starchy foods and Vegetables.
Low Blood Pressure
Due to lower insulin levels in the body during the keto diet, our body retains Less water, less salt, and less Potassium because our kidneys start excretion these substances more rapidly in the Urine. In this way, the blood pressure goes down.
Nutrient Deficiencies
There are plenty of vegetables and fruits that are recommended to not consume during the ketogenic Diet which may result in deficiencies in Micronutrients. Although it can be managed through supplements.
Kidney stones
In the Keto diet, we usually take protein from animal-based food which increases the calcium and decreases the citrate and PH levels of the urine leaving it more acidic. In this way, high uric acid causes kidney stones and Gout. It may worsen the condition of people already having kidney disease. Consult your healthcare specialist before taking Potassium Citrate to prevent kidney stones.
Increase the chance of Heart Disease
As per the Study of the American College of Cardiology, the keto diet increases the risk of Cardiovascular problems due to High levels of Bad cholesterol.
What Food Options are available in the Keto Diet?
Non- Veg
- Eggs
- Chicken
- Beef
- Pork
- Salmon
- Tuna
- Sardines
- Turkey
Keto diet vegetables list
- Cauliflower
- Spinach
- Green Beans
- Broccoli
- Zucchini
- Gale
- Celery
- Tomatoes
- Mushrooms
Keto diet Fruits list
- Avocado
- Bell Peppers
- Black Berries
- Watermelon
- Strawberries
- Star Fruits
- Lemons
- Peaches
- Raspberries
- Kiwis
Dairy
- Rich Cheeses such as Swiss Cheese, feta Cheese, Cheddar Cheese and Parmesan
- Whipped and Sour Cream/ Partially Fermented Cream
- Butter
- Ghee
- Full Fat Yogurt
- Unsweetened Greek Yogurt
Alternatives of Dairy
- Unsweetened Almond Milk
- Soy Milk
- Coconut Milk
- Flax Milk
- Pea Milk
- Cashew Milk
- Macadamia Milk
Drinks
- Unsweetened Plant-Based Milks
- Unsweetened Coffee & Tea
- Soda
- Sparkling Water
- Alcohol like Whiskey, rum, Tequila and Vodka
keto diet snack ideas
- Chia Pudding
- Hard Boiled egg
- Fat Bombs
- Pecans.
Miscellaneous
- Nuts & Seeds
- Dark Chocolate and Cocoa Powder
- Olive oil
- Coconut Oil
What food is not to be consumed during Keto Diet?
- Refined Carbs such as Bread, Sandwiches, Pasta, Pastries
- high carbs such as wheat, Rice, and Barley
- Starchy Vegetables such as Potatoes, Peas and Corn
- Sugary Products such as toffee, ice cream, Pastries, Shakes, etc.
- Fruits except watermelon and berries
- Unhealthy fats such as Chips, fries, mayonnaise vegetable oils, etc.
Keto diet plan list for Breakfast, Lunch, Snacks, Dinner ideas free
| Breakfast | Lunch | Snacks | Dinner | |
| Monday | Chia Pudding | Caprese Chicken Stuffed peppers | Keto Crackers | Keto beef Stroganoff |
| Tuesday | Ham & Cheese eggs cups | Turkey Taco Lettuce wraps | Keto Granola | Feta and herb-crusted salmon |
| Wednesday | Classic Bacon with avocados and eggs | Pizza Frittata | Non starchy Veggies stick with nut butter | Chicken Alfredo Spaghetti Squash |
| Thursday | Lemon Blueberry French Toast Bake | Bruschetta Chicken Stuffed Avocados | Cajun style shrimp | Italian Antipasto
Brussels Sprouts salad |
| Friday | Flaxseed porridge
|
Philly Cheesesteak Cabbage wraps | Mini Frittatas Or egg muffins or Avocado Egg Salad | Keto Chicken parmesan |
| Saturday | Omelette cooked in low-carb veggies
Or berry oatmeal Bake |
Keto Chicken Salad | Keto sushi rolls | Lobster salad |
| Sunday | Ham, Mushrooms, and spinach frittata | Egg roll bowls | Collard green sandwich wraps | Garlic butter meatballs |
Summary
A Ketogenic Diet mostly includes foods that are high in fat and cut carbs that are not easy to digest. The best thing about the ketogenic diet is that it shows results very quickly. You can expect to lose up to 2 pounds in almost 2 weeks only.
FAQ
Where to find a free keto diet plan?
Visit our website usainstans.com
What are the basic rules of a keto diet?
70–75% fat, 15–20% protein, and 5–10% of carbs per day.
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