Best Keto Diet Plan: The Fifth month of the new year is going on and do you know what is the resolution that people take the most in the new year? To lose weight. In this era of modernity, everyone wants to look good. Nowadays people do a lot to stay fit and look good like exercise, yoga, diet and don’t know what. Now one more name has been added to this and that is Keto Diet.
You must have heard that Bollywood celebrities like Sonakshi Sinha and Arjun Kapoor used to be very obese at first but they lost weight very quickly before coming into films. It was not a miracle but it was made possible with the help of Keto Diet. So let us know what is keto diet and how is this diet beneficial.
What is Keto Diet
Keto diet is the full name of Ketogenic Diet, which is also known by names like Low Carb Diet or Fat Diet. In this diet, the intake of carbohydrate foods is minimized and the diet of fats and law carbs is eaten more.
When we eat more carbohydrate-rich things, it causes more production of glucose and insulin in the body, due to which the fat starts increasing in our body. Therefore, the consumption of carbohydrate-rich foods is prohibited in the keto diet. Instead, more fat-rich things like butter, coconut oil, etc. are eaten more. Ketone diet produces ketones in the liver of man, and in this diet, foods containing fat are consumed so that the body gets energy. This whole process is known as Ketosis.
Fat is consumed the most in keto diet, then protein and carbohydrates are consumed the least. If one looks at the figure, then keto diet should contain about 75 percent fat, 20 percent protein and only 5 percent carbohydrates. This whole process seems easy to see but it is considered extremely difficult to adopt.
What to Eat During Keto Diet
One of the reasons that keto diet is more popular is that it does not require you to your mind or give up eating your favorite things. If you are a non-vegetarian then you can eat chicken, egg, fish or mutton. Vegetarian people can eat their favorite vegetables like cheese, butter, etc. in this diet. Curd, nuts, butter, coconut oil etc. should be consumed in maximum in keto diet.
Although there are some things in keto diet that should not be eaten such as grains, wheat, oranges, apples and bananas, etc., in vegetables, some vegetables like potatoes are also not included in the keto diet because it contains carbohydrates. Sugar should also be consumed less in the Keto Diet.
Sample Keto Diet Plan
- Breakfast: Paneer Bhaji, Cheese Omelet or Chicken Mince made in coconut or olive oil.
- Lunch: Mushroom and Spinach Soup with White Butter.
- Dinner: Green Vegetable Salad, or Vegetable and Cheese Salad.
Benefits of Keto Diet
1. Keto Diet For Weight Loss
The keto diet is very helpful in reducing weight and it is believed that following this diet properly reduces weight in just a few days. In today’s time, it is the most suitable and effective way to lose weight. Some famous Bollywood celebrities are an example of this, who have fit with fat in a very short time.
2. Enough Energy
If we do a normal diet then we often feel lack of energy, that’s why doctors refuse to diet and starve themselves, but this is not the case in a keto diet. The body gets enough energy from the intake of fat rich foods in the Keto diet, due to which the person following this diet feels energetic throughout the day.
3. Mental concentration
It has also been found that people who follow the Keto Diet increase their concentration and attention. Because our brain remains more active due to the intake of high fat diet. Along with this, blood pressure and cholesterol are also under control by following this diet. Not only this, the amount of insulin is controlled in our body due to the consumption of low carbohydrate, due to which type two diabetes is also under control.
For many years, Keto diet is used by people who have epilepsy and even today it is used for such patients.
Side Effects of Keto Diet
This diet is considered very beneficial to lose weight quickly, but it should be used very carefully. It is often seen that due to keto diet, there is a problem of spasm in the feet of the people, however it is due to lack of magnesium in the body and by adding enough salt and fluids to overcome this problem. There may also be a complaint of constipation in it.
Keto diet is undoubtedly very beneficial, in spite of diet, you never have to face a starving situation. Do not follow the Keto diet without the advice of a specialist or doctor.
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