These days lot of people are opting for Ketogenic diet or in short Keto diet. Nutritionists, dietitians are coming up with 7 days or a month Keto diet plan which helps to lose the weight rapidly.

Increased obesity, Type 2 Diabetes, unhealthy life habits are dominating all over the world. The name ‘Diet’ has gained more weight in recent years.

It may be heredity, busy work schedule, lifestyle, modern technology or the increased junk food consumption, one person out of 3 is on diet.

After researching a lot about this Diet I decided to write this post so that it helps others in getting to know about the Keto Diet plan.

Keto diet gained instant popularity because of its rapid weight loss results. Many have reported that they lost more than 10 pounds within a week by following strict Ket diet plan.

 

What is Keto Diet?

 

Keto diet is basically low carb diet where we train our bodies to use the stored fat as energy. Ketones in the liver produce energy from the stored fat thus reducing weight.

A keto diet plan contains a total consumption of 20g-50g carbs per day! That is equivalent to carbs in two medium apples!! This diet insists to consume more protein than carbs.

The reason we need to cut down carbs is, they increase blood sugar level which leads to obesity and diabetes. Not only these problems, but high carbs consumption will also increase fat storage in the body which leads to heart & Kidney problems in the near future.

You are not allowed to eat bread, beans, fruit, dairy products, rice or any other food that is rich in carbs. Keto diet is basically living on vegetables. All you need to provide to the body are proteins, this forces the body to produce more energy which in turn burn the fat.

 

Who can take Keto Diet?

 

During a team lunch, your colleague says he eats only Salad and everyone goes wow over it. At that point, you too decide to go for Keto diet without even researching about it.

Can everyone take Keto Diet?

No! There is no need to go for Keto diet plan if you are healthy, fit and nondiabetic. You just continue what is working for you!

Keto diet is basically for them who want to lose weight rapidly. It is for those people who are struggling to keep blood sugar level under control. People who want to burn their belly fat can go for Keto diet.

Don’t go for this diet just because your colleague is doing or it looks fancy. Keto diet can backfire very badly if it is not followed as it is supposed to and reverse effects are unavoidable.

 

What to eat when you are on a Keto diet?

 

First thing is, it is not one day or two days diet. It has to be followed strictly from weeks to months. A strict Keto diet plan includes more vegetables and fewer carbs.

These are the things you can eat when you are on Keto diet

 

Vegetables: Olives, Cucumber, Lettuce, Broccoli, Asparagus, Tomatoes, cauliflower, mushrooms, bell pepper, onions, cabbage, carrot, Zucchini

Dry fruits & Nuts: Dry fruits, sunflower, flax & pumpkin seeds, Peanuts

Protein: Eggs, fish, meat, tofu, plain yogurt

Oils: Olive oil, sunflower oil, coconut oil, vegetable oils

Fruits: Berries, Avocado, watermelon, lemon, lime

Drinks: Coffee, Green tea, Black tea, lime juice, malts

As you can see, the list of vegetables is bigger. The more you include vegetables in your meals the more benefits from the Keto diet.

 

Don’t eat these when you are on Keto diet

 

Any food that is rich in carbs is strictly avoided in the Keto diet plan. You can track the carbs count by installing an app or by following a strict diet plan.

There are many things that you are not supposed to during the Keto diet. It will be difficult in the initial days however as days pass you will get used to it.

 

Avoid these things (strictly) when you are on Keto diet

 

Starch: Peas, Corn, Potato, Beans, Pasta, oats, rice, Quinoa and grains.

Sugar: white or any type of sugar, low-fat yogurt, fruit juice, soft drinks, sweet liquors, milk with chocolate or sugar, doughnuts, ice cream, flavoured coffee & tea

Alcohol: All type of beer, alcohol, cider

Junk food: Potato fries, chips, Sauces & salad dressers, cookies, chocolates

High carb foods: Cake, Pastries, Pancakes, bread, pizza, burger, cereals

Drinks: Energy drinks, cool drinks, milkshakes, fruit shakes

Fruits: Mango, Grapes, Kiwi, Banana, apple, cherries, Papaya, Cantaloupe

 

How to get prepared for the Keto diet

 

Keto diet is not easy to start. There is a lot of sacrifices, struggle, hard work, and most importantly great willpower is required. You cannot just hop on & hop off whenever you want.

 

Also Read:Β Side Effects of Sugar Consumption

 

Choose the week/month that is free from travel and birthday parties or any parties. Take time to prepare your mind for the Keto diet.

Once decided, prepare a Keto diet plan. You can either consult a dietitian or do research on your own. The only advantage of Dietitian is you cannot cheat. They constantly monitor your carbs intake, check blood sugar level and weight. If you are wealthy enough to hire a dietitian you should do that instead of following blind opinions.

For people who are doing on their own, proper research on the Keto diet is necessary. Otherwise, you cannot decide what to eat and following the Keto diet plan will become difficult.

You prepare yourself saying that ‘Food is required like a fuel to my body’. Stop enjoying the meals at least when you are on Ket diet plan. The less you enjoy, the less you eat.

First, decide on your goal. What do you want to achieve from Ket diet? Is it burning some pounds or maintaining A1C? Setting a goal helps to monitor that particular thing daily.

Either you finish your plan completely or never look back at it if you don’t like the diet. Doing on and off from the diet plan will affect your weight and the whole body system.

Once you finish your week or month plan successfully you can get back to normal life. However, you need to keep an eye on consuming carbs. Carbs consumption has to be increased gradually to avoid reverse effects of Diet.

 

One week Keto Diet Plan

 

This plan is purely based on research and is not any dietitian suggestion. Following this list is at your own risk. However, this might give you a rough idea to prepare your own chart. This might or might not result in weight loss or other guaranteed results.

 

Monday:

Breakfast – Egg omelette made with spinach & tomatoes
Lunch: Salad with lots of vegetables
Snacks: 5-6 Cucumber/carrot slices
Dinner: One bowl sprouts mixed with salt, lemon juice & pepper

Tuesday:

Breakfast: Scrambled eggs & Lemon juice
Lunch: One bowl salad with lots of vegetables
Snacks: 1/3 cup almonds
Dinner: Brussel sprouts spicy salad made with onions & tomatoes.

Wednesday:

Breakfast: Cup full of Berries and 2 stuffed mushroom
Lunch: One bowl salad with lots of vegetables
Snacks: 1/2 bowl fried Broccoli
Dinner: Brush asparagus, tomatoes & mushroom with olive oil, salt & pepper. Bake & eat this mixture.

Thursday:

Breakfast: one Egg omelette & 3-4 Apple slices
Lunch: One bowl Salad with lots of vegetables
Snacks: 2 cookies made of wheat flour & 0g sugar
Dinner: Avocado, tomato & onion roll

Friday:

Breakfast: 2 Boiled eggs and coffee without milk
Lunch: One bowl Salad with lots of vegetables
Snacks: Tea (milk is optional)
Dinner: Tomato & cucumber salad with little butter and salt.

Saturday:

Breakfast: a small cup of wheat made noodles
Lunch: One bowl Salad with lots of vegetables
Snacks: one small bowl of fried salted peanuts
Dinner: Baked Zukinis & Eggplant (Add little spice and cheese to make them tasty)

Sunday:

Breakfast: Wrap made with 1/2 egg & Spinach
Lunch: One bowl Salad with lots of vegetables
Snacks: one bowl Watermelon slices
Dinner: Carrot, cucumber slices with Guaca

 

Pros of Keto Diet

 

 

  1. Rapid weight loss
  2. Blood sugar level control
  3. Lowering A1C
  4. Burning belly fat
  5. Continuous track of body weight

Cons of Keto diet

 

  1. Less consumption of salt will later the sodium levels in Kidneys. This may result in Kidney stones.
  2. Overconsumption of proteins is again not good for the whole body system.
  3. Have to overcome from stress, anger, anxiety caused by the prolonged empty stomach by Keto diet plan.
  4. Have to control cravings for snacks or any other high carb food item.
  5. It is very important to maintain the consistency once after the diet is over. Carbs intake can be increased gradually.
  6. Puts a break on eating outside. This makes one cook 3 times a day throughout the plan.
  7. Extra bucks will be spent on grocery to buy Ket-friendly food items.

 

Summary

 

  1. Don’t start Keto diet based on others opinions. Research well!
  2. Set a goal to achieve.
  3. Once decided, maintain a strict diet plan.
  4. Drink lots of water to avoid Kidney stones caused by heavy proteins.
  5. Once after the weight loss, it has to be maintained throughout.
  6. Include healthiest fats like Eggs, avocado, almonds etc.
  7. Be aware of Keto Flu that generally happens in the initial days of the Keto diet.
  8. Keto diet makes you feel very tired and week. Be prepared!

 

This is completes AtoZ of Keto Diet. Please note all the above details are for information purpose only. It is always recommended to start diet with the guidance of a trained dietician or doctor.