Keto diet in weight loss

How the Keto Diet helps in weight loss

9 months ago

Keto diet is a popular diet plan nowadays for weight loss while maintaining health. It is a method to reduce excess fat stored in the body. Before we start what keto diet includes, how the keto diet plan works, we have to understand what keto diet means?

Keto diet has a low carb, high fat with moderate protein amount. In a keto diet, the intake of carbohydrates reduces, and that of fat increases. This puts your body in a metabolic state which is known as ketosis. Ketosis is a state of the body in which glucose- the main energy providing source is replaced by fats stored in the body. This fat releases keto molecules in the liver to provide energy and hence the process called ketosis.

Keto diet not only helps in reducing the weight, but it is also beneficial in other body processes that are:

  • Improves digestive system
  • Lower the risk of cardiovascular problems
  • Controls blood pressure and sugar level
  • Reduce appetite
  • Improve bad cholesterol level
  • Cure brain diseases like Parkinson’s and Alzheimer’s diseases
  • Control type 2 diabetes 

Ketogenic Diet Plan

While following a ketogenic diet, you have to maintain the amount of carbs intake. The lower the carbs you take, the higher the ketosis rate will be. That’s why, it is important to take the low carb and high-fat foods during the ketogenic diet.

Let’s discuss which food you should eat in a keto diet.

Foods to eat in the Keto diet –

Meat such as red meat, bacon, chicken, and turkey are good to intake in a keto diet plan. 

Eggs are high in protein and fat. It also makes your stomach full for a long time. It reduces your appetite. 

Vegetables such as green veggies, spinach, kale, and tomatoes are low in calories and carbohydrates and can be used in a keto diet plan.

Nuts and seeds such as almonds, pistachio, walnut, and pumpkin seeds are high in fats and contain a balanced amount of protein, and fiber. 

Spices and herbs such as salt, pepper, and other herbs can be added.

Fatty fish contains high-quality protein, healthy fats, and loaded with omega-3 fatty acids which helps to reduce inflammation and obesity. Fatty fish such as salmon, sardines, trout, and herring can be used in a keto diet plan. 

Dairy products such as butter, cheese, cream, and milk contain high fat and provide energy. 

Beverages include normal water, unsweetened water, green tea, coffee without sugar can also be included in a keto diet plan. 

Foods to avoid in Keto diet – 

Baked food such as bread, pasta, noodles, and cookies have to avoid in a keto diet plan.

Sweetened beverages such as soft drinks, soda, tea, coffee with sugar, and juices 

 Starchy vegetables such as potatoes, peas, beans contain high calories but you can use boiled potatoes in a keto diet plan.

Alcoholic beverages like beer and sugary beverages have to avoid but you can take vodka and tequila which are low carb drinks.  

Fruits that are rich in sugar content like pineapple, grapes, berries have to avoid.

A 7-day sample Keto diet plan – 

Day 1

Breakfast- Two omelettes with some green veggies

Lunch – Spinach salad with some cheese

Dinner – Chopped green veggies sautéed with olive oil

Day 2

Breakfast- Boiled eggs with coffee made of butter and coconut oil

Lunch – Tuna salad stuffed in tomatoes

Dinner – Roasted chicken with sautéed mushrooms

Day 3

Breakfast- Spinach and cheese omelette

Lunch – Chicken soup with some cream 

Dinner – Sautéed vegetables with coconut oil

Day 4

Breakfast- Mushroom omelette

Lunch – Chicken salad roasted in olive oil

Dinner – Hamburger patty with creamy sauce

Day 5

Breakfast- Veggie omelette with salsa

Lunch – A burger stuffed with avocado and some green veggies

Dinner – Red meat with salsa

Day 6

Breakfast- Toast cauliflower with cheese and avocado

Lunch – Tuna salad

Dinner – Coconut chicken curry

Day 7

Breakfast- Fried eggs with bacon

Lunch – Sardine salad with avocado

Dinner – Baked salmon over broccoli

With this you can see that a keto diet plan is diverse and you can do changes according to you but focus on taking more fats and low carbs food and restrict highly processed items and unhealthy fats. So, try to lose weight and make your body fit and healthy with this Keto diet plan. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information

Sunidhi Garg

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