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.
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.
(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)
| BREAKFAST | QUANTITY |
| OMELETE YOGURT:- | |
| egg (whole) | 2 large |
| egg white | 3 large |
| spinach | 1 cup |
| extra virgin olive oil | 1 tbsp |
| yogurt (plain) | 120g |
| almonds | 6 piece |
| MID-MORNING | QUANTITY |
| PROTEIN KETO SHAKE:- | |
| whey protein | 1 scoop |
| flaxseeds (ground) | 1 tbsp |
| peanut butter | 1½ tbsp |
| coconut milk | 130ml |
| LUNCH | QUANTITY |
| grilled chicken | 120g |
| green peppers | ½ cup |
| pin nuts | 1 tbsp |
| lettuce (shredded) | 1 cup |
| avocado | 1/4 |
| MID-AFTERNOON | QUANTITY |
| celery (chopped) | 1 cup |
| almond butter | 16g |
| DINNER | QUANTITY |
| fish | 200g |
| egg (boiled) | 2 |
| olive oil | 1 tbsp |
| mix salad greens | 1 cup |
| BEFORE BED | QUANTITY |
| cashew nuts | 30g |
TUESDAY/THURSDAY/SATURDAY MEAL PLAN (Calories- 2260, F- 153g, P- 150g, C- 64g)
| BREAKFAST | QUANTITY |
| CHORIZO BACON EGGS:- | |
| bacon (thin and cooked) | 2 slice |
| eggs | 3 large |
| chorizo | 50g |
| pepper & salt | — |
| red pepper (diced) | ½ cup |
| olive oil | 1 tsp |
| MID-MORNING | QUANTITY |
| KETO COCONUT SHAKE:- | |
| whey protein | 1 scoop |
| coconut (shredded) | ½ cup |
| coconut milk | 100ml |
| LUNCH | QUANTITY |
| FISH ZOODLES AVOCADO CREAM:- | |
| zucchini (chopped) | 1 cup |
| fish | 150g |
| avocado | 100g |
| basil | 20 leaves |
| oive oil | 1½ tsp |
| mushrooms (brown) | 30g |
| garlic cloves | 1 |
| lemon juice | ½ |
| salt | 1/4 |
| MID-AFTERNOON | QUANTITY |
| BEEF CURRY:- | |
| beef chuck (chopped) | 150g |
| coconut milk (canned) | 1¼ cups |
| ginger | 1 tsp |
| garlic | 1 tsp |
| curry powder | 2 tbsp |
| salt | 1 tsp |
| cilantro (chopped) | ½ cup |
| DINNER | QUANTITY |
| CHICKEN SALAD:- | |
| chicken (shredded) | 100g |
| celery (chopped) | ½ cup |
| walnuts | 5 nuts |
| avocado | ½ cup |
| cucumber (peeled) | ½ cup |
| BEFORE BED | QUANTITY |
| almonds | 30g |
SUNDAY MEAL PLAN (Calories- 2260, F- 150g, P- 187g, C- 71g)
| BREAKFAST | QUANTITY |
| EGG SALAD:- | |
| whole egg (boiled) | 1 large |
| egg whites | 6 large |
| green onion (chopped) | 1 cup |
| avocado (sliced) | 1 tbsp |
| MID-MORNING | QUANTITY |
| PROTEIN SMOOTHIES:- | |
| whey protein | 1 scoop |
| chia seeds | 2 tbsp |
| peanut butter | 2 tbsp |
| LUNCH | QUANTITY |
| PANEER BHURJI SALAD:- | |
| paneer | 150g |
| egg (whole) | 2 large |
| salad | 1 cup |
| MID-AFTERNOON | QUANTITY |
| KETO PUMPKIN SHAKE:- | |
| whey protein | 1 scoop |
| pumpkin seeds | 28 g |
| cream | 2 tsp |
| pumpkin pie spice | 1 tsp |
| DINNER | QUANTITY |
| fish | 200g |
| eggs (boiled) | 2 large |
| cauliflower & peas | 1 cup |
| olive oil | 1 tsp |
| BEFORE BED | QUANTITY |
| cashews nuts | 30g |
KEYNOTE:- use blender to make shake…
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