Almost everyone has one common New Year resolution, which is taken forward year after year! Yes, I am talking about weight loss. Isn’t last year you had listed this in top priority to have a smashing figure but end up being bulky and obese. Have you ever realized what made your resolution failed? It must be your diet plan. So, here we’re with Ketogenic diet.
Ketogenic Diet, the trending diet plan which has brought up a revolution in the weight loss industry. The diet has numerous benefits, which we will be discussing further. This is not only popular among common people but a ton of celebs use this. From Gwyneth Paltrow to Kim Kardashian, opted Ketogenic Diet and got the wanted weight loss, which left the media and fans in shock and amazement!
What Ketogenic Diet Is?
Ketogenic diet is a low carb and high-fat diet. It works on the principle of ketones production in the body. The diet regime is usually prescribed to the children suffering from epilepsy.
Suddenly, it gains popularity, because of the effects ketogenic diet carries for weight loss. Its working principle is in the next section, don’t forget to read it!
How Does Keto Diet for Beginners Work?
As mentioned above, ketogenic diet is accompanied with low carb and high-fat meals. This diet plan lowers the intake of carb and makes your body dependent for on the fats for weight loss. The fat can be the one which you have an intake or the stored one.
If we go in depth, our body uses blood sugar for energy, apart from that it has the ability to produce another energy source, ‘ketones’. So, Ketones are the alternative of blood sugar, which utilized in the absence of glucose.
In Ketogenic Diet, carbs intake are lessened and fats in meals are increased. This leads to the production of ketones form the fats, the amazing and beneficiary process takes place in the liver. These ketones are further used as the energy sources from head to toe, and especially by the brain.
Keto diet effectively lessens your carbohydrate consumption and replaces it with fats. The concentrated carbs intake proceeds your body toward a new metabolic state called Ketosis.
Ketosis Makes Weight Loss Easier Than Ever!
If you’re a beginner and you want to lose weight fastly with this diet then PhenQ Australia is a recommended pill for you.
Benefits of Ketogenic Diet?
Keto diet is a specialized diet plan for the patient with epilepsy, a neurological disease. Numerous studies and researches were done on the respective diet plan to find out other benefits, to maximize advantage. The result of these studies and researches were astonishing. So, the ketogenic diet was found to be persuasive and helpful in several health conditions!
Acne: Keto is efficacious for acne also. Sounds hilarious! But it’s true. Ketogenic diet is beneficial in reducing the level of insulin, intake of processed food and sugar, which can improve acne.
Alzheimer’s disease: Helps in reduction of symptoms and slows down the process.
Cancer: The diet is effectual in cancer also. It has been seen to be fruitful in different types of cancer. So, the food regime also slowdowns the growth of the tumor.
Epilepsy: Keto is highly helping in the patients of epilepsy. Particularly the children, the diet has been seen affecting and improving their conditions. Because the plan lowers the number of seizure.
Heart disease: In cardiac disease, fat cells, cholesterol level, blood sugar, and blood pressure are considered as risk factors. But these can be improved, if the patient follows the keto diet.
Parkinson’s disease: The diet seemed to improve the symptoms of Parkinson disease.
Polycystic ovary syndrome: Ketogenic diet can play a key role in the cure or treatment of the respective disease by lowering the insulin level.
However, the studies and researches done are still far to be conclusive.
Eat and Not to Eat List
To stick to the diet plan is bit tough but if you would like to achieve the desired result then you’ve to stick to the plan.
NOT TO EAT LIST
When you are on the ketogenic diet, the first thing you need to do is, lessen carbs consumption in your meal. If not done, then the diet plan won’t work. So, here is a quick recap of food items either you can lessen the intake or eliminate entirely from your diet:
- Fruit: You need to avoid fruit or lessen its quantity in your meal. So, have a small number of berries.
- Sugary foods: Eliminate food items with added sugar: like fruit juice, sugar, cake smoothies etc.
- Beans or legumes: Beans or legumes contain high carbs. So, lessen the intake of Peas, kidney beans, lentils, chickpeas, etc.
- Grains or starches: These have an excess amount of carbs. So, edible items like wheat-based products like rice, pasta, cereals need to be completely excluded.
- Root vegetables and tubers: You need to eliminate veggies like roots and tubers. For example- Potatoes, sweet potatoes, carrots, parsnips, etc.
- Alcohol: Alcohol effects the process of ketosis. So it’s better to avoid it completely for a better result.
- For good results exclude low-fat edibles, fats which are unhealthy & some spices condiments or sauces.
THE EAT LIST
To take up the keto diet as a weight loss program, you need to know what you can eat and what to avoid. Since, you already have read NOT TO EAT LIST, now here is THE EAT LIST. These are food products which will be in majority of your diet.
- Salmon, trout, tuna, and mackerel are some fatty fisher which will fill up your plate for a keto diet.
- Red meat, steak, ham, sausage, bacon, chicken, and turkey etc. These are some type of meat that you will encounter in your diet.
- Butter and cream (made from grass-fed animals when possible).
- Eggs: omega-3 whole eggs or pastured.
- Almonds, pumpkin seeds, walnuts, chia seeds, flax seeds etc. Are nuts and seeds which you can have.
- Cheese (unprocessed) like cheddar, goat, cream, blue or mozzarella etc.
- You can have avocados or fresh guacamole.
- For oils go for virgin olive oil, coconut oil and avocado oil (healthy oils).
- Spices: you don’t have to be tasteless for ketogenic diet. So, you can use some spices like salt, pepper, and various healthy herbs and spices.
- For veggies go low-carb veggies most green veggies, tomatoes, onions, peppers, etc.
7 Days Ketogenic Diet Plan
For giving you the initial push! Here’s a sample 7 days ketogenic diet plan… you can follow Keto Diet Menu for Beginners to get the initial push! So, here is some Easy Keto Meal Plan that you can follow to get the effective results.
Day 1
Breakfast: Have scrambled eggs in butter. Place this on a bed of lettuce, you can use avocado as a topping.
Snack: Seeds of sunflower
Lunch: Grilled salmon with spinach salad
Snack: Pepper strips and celery dipped in guacamole
Dinner: Pork chop with red cabbage salad and cauliflower mash
Day 2
Breakfast: Hard-boiled eggs, bulletproof coffee (made with coconut oil and butter)
Snack: Macadamia
Lunch: Salad of tuna with tomatoes stuffed in
Snack: Sliced cheese roll-ups and roasted beef
Dinner: Zucchini noodles with meatballs, cream sauce as a topping
Day 3
Breakfast: Veggie and cheese omelet with salsa as a topping
Snack: Full-fat, plain Greek yogurt with crushed pecans as a topping
Lunch: Roasted beef and cheddar plate
Snack: Smoothie prepared with almond butter, almond milk, protein powder, and greens.
Dinner: Roasted chicken with sautéed mushrooms and asparagus
Day 4
Breakfast: Coconut porridge
Snack: Two hard-boiled eggs
Lunch: Keto Caesar salad
Snack: Bell pepper slices and sliced cheese
Dinner: Keto cheeseburger
Day 5
Breakfast: Boiled eggs with mayonnaise
Snack: Walnuts and berries (a quarter cup)
Lunch: Keto salmon filled avocado
Snack: Celery sticks, you can also dip it in almond butter
Dinner: Creamy keto fish casserole
Day 6
Breakfast: Bacon, eggs, and tomatoes.
Snack: Kale chips
Lunch: Shrimp salad dressed up with olive oil and avocado.
Snack: Meat-based bar (turkey or pork)
Dinner: Salmon with asparagus cooked in butter.
Day 7
Breakfast: Egg with tomato and basil and a goat cheese omelet.
Snack: Cheese and dried seaweed strips
Lunch: Almond milk, cocoa powder, peanut butter, and stevia shake
Snack: Turkey jerky (no added sugars)
Dinner: Bun-less burger with bacon, egg, and cheese.
Hope these details about the Keto Diet for Beginners helped. Keto Diet Weight Loss Success stories are all across the internet. From celebs to common fitness freaks people are using this ketogenic diet for their desired weight loss. Here, we have provided the best information about the Ketogenic diet. If you have any idea, suggestion or any question about the amazing Keto Diet Foods? Or, you just want to add a little more about success behind this trending diet plan, Mention in the comment box!
Read to know, how Jenna Jameson lost her weight using a Ketogenic diet: https://health-tuneup.com/jenna-jameson-weight-loss-diet/