Keto diet: A complete diet plan effective for transform body

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  • Post published:January 8, 2020
  • Post last modified:February 13, 2020
Keto diet: A complete diet plan effective for transform body
Keto diet: A complete diet plan effective for transform body

Keto Diet Overview:- Keto diet should not be hard, but it should not be soft either too. Our goal is to provide you with joy, exciting and adaptable recipes that you can use every single day.

A keto diet is well known for eating a low carb diet, where the body generates ketones in the liver to be utilized as energy. It is acknowledged by various other names – Ketogenic Diet, Low Carb Diet, Low Carb High Fat, etc. When you eat too many carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it would be selected over another energy source. By reducing the intake of carbs, the body is known as ketosis. Ketosis is a natural process when the body helps us to survive when the amount of food is reduced.

During this condition, we produce ketones, which are produced by the breakdown of fat in the liver. The ultimate goal of a properly maintained keto diet is to force your body to get into this metabolic state. We do this not through the starvation of calories, but through the starvation of carbohydrates. Our bodies are extremely friendly in what you put in – when you overload it with fat and remove carbohydrates, it will start burning ketones as the main energy source.

Healthy comprised keto diet meal should be

When following a keto diet, you will want to keep your total carbohydrate intake below 50 grams per day. This can be quite a change, depending on what kind of foods you are currently eating. The more restrictive you are on your carbs (less than 15g per day), the faster you will enter ketosis. Generally, anywhere between 20-30 grams of pure carbs is recommended for everyday dieting – but the less you maintain your glucose levels, the better the results. The information in the following will help you plan your meals and breakfast so that you can keep carbohydrates down while eating enough protein and fat.

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keto diet micro breakdown
Keto Diet: Standard American Diet vs. Typical Diet

A keto diet contains about 10% of calories which get from good carbs such as leafy greens, vegetables, and limited amounts of legumes and berries; 20% of calories come from protein such as omega-3 rich fish and grass-fed animal protein; And high-quality fats such as avocados, unsaturated and medium-chain triglyceride oils, nuts and seeds, and 70% of the calories coming from coconut.

This 10:20:70 ratio is a guideline for macronutrient delivery for a given day, including food, snacks, and drinks. Your doctor may suggest slightly modified ratios based on your physical activity and personal health goals. The diagram above illustrates how calories provided from carbohydrates, proteins, and fats differ between a standard American diet and a typical keto diet.

What is a pure carb?

Pure carbs are your total dietary carbohydrates, reducing total fiber. For example, you want to eat some broccoli (1 cup) – sincerely my ideal and most flavorful vegetable. There is a total of 6g carbohydrates in 1 cup. 1 cup also contains 2g of fiber. So, we take 6g (total carbs) and subtract 2g (dietary fiber). This will give us our 4g of pure carbs.

What are the benefits of a keto diet?

The benefits of following a ketogenic diet may include losing weight, increasing cognitive performance, balanced blood sugar, and improved heart health.

(1.) Cholesterol

A keto diet has been shown to improve triglyceride levels and cholesterol levels, which are associated with arterial buildup.

(2.) Mental Focus

With a keto diet, the brain uses ketone bodies as its primary fuel source instead of glucose. This switch can stimulate greater nerve growth factors and synaptic connections between brain cells and results in improved mental alertness, faster attention, and cognitive abilities.

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(3.) Weight Loss

Incident As your body is burning fat as the main source of energy, you must use in the state of fasting, your fat remains safe as an energy source. Its use for weight management, in addition, a keto diet can help suppress appetite and reduce cravings.

(4.) Blood sugar

Over time, it has been shown to eliminate diseases such as LDL cholesterol deficiency and type 2 diabetes. Studies have shown that diets with low carbohydrates help support insulin metabolism in the body. The reason for this is that the absence of carbohydrates from the diet helps your body to maintain blood sugar levels by breaking down fat and protein.

(5.) Energy

By giving your body a better and more reliable energy source, you will feel more energetic during the day, especially during a workout. Fat has been shown to be the most effective molecule to burn as a fuel. Your body uses fat as fuel instead of glucose, providing the brain with a constant supply of ketone bodies needed to maintain physical performance.

(6.) Hunger

Fat is naturally more satisfying and ends up being satisfied (“full”) for a longer period of time.

(7.) Acne

Acne pores and skin inflammation will drop in 12 weeks.

(8.) Cardiovascular and Metabolic Health

A keto diet has been shown to help support blood lipid and fatty acid metabolism.

What foods to eat?

HERB & VEGETABLE

Artichoke, Asparagus, Bamboo shoots, Bean sprouts, Bitter melon, Bottle gourd, Broccoli, Brussels sprouts, Cabbage (bok choy, green, Nappa, red, savoy), Cactus (nopales), Cauliflower, Celery, Celery root, Chayote, Cucumber, Eggplant, Green or string beans, Hearts of palm, Jerusalem artichoke, Jicama, Kimchi, Kohlrabi, Leeks, Leafy greens (arugula, beet, collard, dandelion, endive, escarole, kale, spinach, Swiss chard, radicchio, watercress), Lettuce (Boston bibb, butter, green leaf, red leaf, romaine), Mushrooms, Okra, Onions (green, brown, red, scallions, shallot, spring, white, yellow), Peppers (bell, jalapeño, poblano, sweet), Radishes (daikon, cherry belle, white icicle, watermelon), Rutabaga, Sauerkraut, Sea plants (arame, dulse, kombu, kelp, nori), Sprouts, Sugar snap peas, snow peas, Summer squash (crookneck, delicata, yellow, spaghetti, zucchini, patty pan), Tomatoes, Turnips, Water chestnuts.

FULL-FAT DAIRY PRODUCTS

Milk (full-fat), Yogurt (full-fat, plain, Greek), Kefir (plain).

PROTEIN SOURCES

Bacon, Beef, Buffalo, Cheese, Cottage, Feta, Goat, Mozzarella (shredded), Ricotta, Chicken, meat (white or dark), Cornish hen, Eggs, Elk, Fish (Salmon- Canned, Fresh, Smoked), Herring, Mackerel, Sardines (maybe in water or oil), trout, Tuna (Canned, chunk light or solid light, Skipjack, Yellowtail), Lamb (leg, chop, or lean roast), Liver, Pork (tenderloin), Shellfish (shrimp, crab, lobster, clams, mussels, oysters, scallops), Turkey (white or dark meat), Venison.

FAT SOURCES

Avocado, Avocado oil, Butter, Canola, Coconut milk (Light, canned, Regular), Coconut oil, Coconut spread, Cream, Cream cheese, Flaxseed oil, Ghee/clarified butter, Grapeseed oil, High-oleic safflower oil, High-oleic sunflower oil, Mayonnaise-unsweetened (made with avocado, grapeseed, or olive oil), Medium-chain triglyceride oil, Medium-chain triglyceride powder, Olive oil (extra virgin), Olives, Sesame oil, Sour cream.

SEEDS/NUTS

Almonds, Almond butter, Brazil, Cashews, Cashew butter, Chia seeds, Coconut (unsweetened, shredded), Flaxseed (ground), Hazelnuts, Hemp seeds, Macadamia, Pecans, Pine nuts, Pistachios, Pumpkin seeds, Sesame seeds, Soy nuts (roasted), Sunflower seeds, Tahini, Walnuts.

BEVERAGE

Coffee/espresso, Green tea, rooibos tea (unsweetened), Noncaffeinated herbal teas (mint, chamomile, hibiscus, etc.), Mineral water (still or carbonated), Sparkling water (free from sodium and artificial flavors), Water (ideally filtered).

LEGUMES

Beans (black-eyed, black, cannellini, edamame, garbanzo, kidney, lima, mung, navy, pinto, etc.), Beans (vegetarian refried), Bean soups, Hummus, Lentils (brown, green, red, yellow, French), Peas (pigeon, split).

BERRIES

Blackberries, Blueberries, Boysenberries, Cranberries (unsweetened), Loganberries, Raspberries, Strawberries.

HERB/CONDIMENTS/SPICE

Carob, Blackstrap molasses, Bone broth, Cacao (powder/nibs), Flavored extracts (ex. almond, vanilla), Garlic, Ginger, Herbs, all, fresh or dried (ex. dill, basil, chives, cilantro, mint, oregano, rosemary, sage, thyme, etc.), Horseradish, Hot sauce, Lemon, Lime, Liquid amino acid, Miso, Mustard, Salsa (unsweetened), Soy sauce/tamari, Spices 9fresh or dried) (ex. chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.), Tomato sauce (unsweetened), Vinegars (unsweetened, organic apple cider, balsamic, red wine, white wine).

SWEETENER

Stevia, Luo Han Guo (monk fruit extract).

What foods to avoid?

sauces and processed sugary foods (soda, fruit juice, smoothies, ice cream, candies, etc.);
wheat-based products and grains or starches (rice, pasta, cereal, etc.);
most fruits except for limited amounts of berries;
root vegetables and tubers like potatoes, carrots, etc;
Lowfat or diet products;
Unhealthy fats such as processed vegetable oils;
Sugary alcoholic drinks (sweet wines and cocktails);
Sugar-free diet foods that are often high in sugar alcohol or artificial sweeteners like aspartame, acesulfame K, and sucralose (such as Diet Coke, Splenda, Sweet ‘n Low);
Fast food (pizza, burgers, pasta, etc.).

KETO DIET PLAN

MONDAY/WEDNESDAY/FRIDAY MEAL PLAN (Calories- 2071, F- 140g, P- 157g, C- 51g)

BREAKFASTQUANTITY
OMELETE YOGURT:-
egg (whole)2 large
egg white3 large
spinach1 cup
extra virgin olive oil1 tbsp
yogurt (plain)120g
almonds6 piece
MID-MORNINGQUANTITY
PROTEIN KETO SHAKE:-
whey protein1 scoop
flaxseeds (ground)1 tbsp
peanut butter1½ tbsp
coconut milk130ml
LUNCHQUANTITY
grilled chicken120g
green peppers½ cup
pin nuts1 tbsp
lettuce (shredded)1 cup
avocado1/4
MID-AFTERNOONQUANTITY
celery (chopped)1 cup
almond butter16g
DINNERQUANTITY
fish200g
egg (boiled)2
olive oil1 tbsp
mix salad greens1 cup
BEFORE BEDQUANTITY
cashew nuts30g

TUESDAY/THURSDAY/SATURDAY MEAL PLAN (Calories- 2260, F- 153g, P- 150g, C- 64g)

BREAKFASTQUANTITY
CHORIZO BACON EGGS:-
bacon (thin and cooked)2 slice
eggs3 large
chorizo50g
pepper & salt
red pepper (diced)½ cup
olive oil1 tsp
MID-MORNINGQUANTITY
KETO COCONUT SHAKE:-
whey protein1 scoop
coconut (shredded)½ cup
coconut milk100ml
LUNCHQUANTITY
FISH ZOODLES
AVOCADO CREAM:-
zucchini (chopped)1 cup
fish150g
avocado100g
basil 20 leaves
oive oil1½ tsp
mushrooms (brown)30g
garlic cloves1
lemon juice½
salt1/4
MID-AFTERNOONQUANTITY
BEEF CURRY:-
beef chuck (chopped)150g
coconut milk (canned)1¼ cups
ginger1 tsp
garlic1 tsp
curry powder2 tbsp
salt1 tsp
cilantro (chopped)½ cup
DINNERQUANTITY
CHICKEN SALAD:-
chicken (shredded)100g
celery (chopped)½ cup
walnuts5 nuts
avocado ½ cup
cucumber (peeled)½ cup
BEFORE BEDQUANTITY
almonds30g

SUNDAY MEAL PLAN (Calories- 2260, F- 150g, P- 187g, C- 71g)

BREAKFASTQUANTITY
EGG SALAD:-
whole egg (boiled)1 large
egg whites6 large
green onion (chopped)1 cup
avocado (sliced)1 tbsp
MID-MORNINGQUANTITY
PROTEIN SMOOTHIES:-
whey protein1 scoop
chia seeds2 tbsp
peanut butter2 tbsp
LUNCHQUANTITY
PANEER BHURJI SALAD:-
paneer150g
egg (whole)2 large
salad1 cup
MID-AFTERNOONQUANTITY
KETO PUMPKIN SHAKE:-
whey protein1 scoop
pumpkin seeds28 g
cream2 tsp
pumpkin pie spice1 tsp
DINNERQUANTITY
fish200g
eggs (boiled)2 large
cauliflower & peas1 cup
olive oil1 tsp
BEFORE BEDQUANTITY
cashews nuts30g

KEYNOTE:- use blender to make shake…

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