WHAT IS KETOGENIC DIET?
Well basically ketogenic diet means your meal should have low carbohydrates, moderate protein & high fats. Now if i am saying high fats it doesn't mean you can eat anything consist of fats. High fats in ketogenic diet means all the food containing good fats like:-
- Nuts & seeds
- Pumpkin seeds
- Chia seeds
- Unrefined coconut oil
- Olive oil
- Whole egg
These are some high fat sources for your fat loss ketogenic diet. In short, carbohydrates has to be super low in your ketogenic diet. Now do make sure to drink lot of water during keto diet. Lets say at least 10 to 15 glasses of water should be consumed daily. It may vary according to weight of the person.
WHO SHOULD FOLLOW KETO DIET?
Only people who are looking to loose their stubborn body fat. This is not something that everybody should follow or just follow for change. Being carbohydrates very low in keto diet makes it more vulnerable. So i would suggest to follow keto diet if your stubborn fat is just not going away. Before following keto diet i would suggest to follow an average fat loss diet. Give it at-least a month or two if you still see no difference than surely go for keto diet.
If you have too much fat or obesity than i would highly recommend to start with keto diet itself & see the difference within a month or two. It's a natural process so it is gonna take time. Nothings gonna change overnight so just have patience & keep the motivation high.
WHY SHOULD FOLLOW KETO DIET?
Just simple & one word answer to this question is "FAT-LOSS". If you want to loose fat quickly & drastically than this should be you diet to follow. Specially to those who have stubborn fat on their stomach or any other part of their body, i would suggest to start following the ketogenic diet as soon as possible because its a natural process & it will surely gonna take some time.
Now don't ask how much time. It all depends on your weight, how much fat percentage your body has & how strongly you work for it. It all depends on it.
WHO SHOULD NOT FOLLOW KETOGENIC DIET?
Ketogenic diet is not to be followed by any person who is suffering from any medical condition whether a person is diabetic, having blood pressure problem, having any heart disease, pregnancy, etc... Consult your doctor first & than proceed with further steps. Do not follow any sort of diet plan if you are medically not well. It may get dangerous.
WHAT NOT TO EAT IN KETO DIET?
There are lot of food sources to avoid in keto diet. Most importantly are the carbohydrates. Just avoid as much as you can. In your keto diet carbohydrate plays very minimum role. In ketogenic diet only 5-10% should be your carbohydrates, 10-20% should be protein, 70-80% should be your fats.
Now if we talk about food that should not be consumed during keto diet are:-
- Specially any kind of alcohol like cocktails, mocktails, wine, beer or any liquor.
- Any sort of drink containing sugar like soda or juice.
- Any sort of carbohydrate food source like pasta, pizza, rice, oatmeal, grains, potatoes, pretzels, chips, or any other source of carbohydrates.
- Dairy products containing low fat.
- Almost every fruit should be avoided while following keto diet.
All these thing should be kept in mind before following keto diet because many people forgets about what not to eat. But do drink water as much as you want. No exception in drinking water.
HOW TO WORKOUT IN KETO DIET?
If you are following keto diet than your surely seeking for fat loss. In that case i would suggest to do more of cardiovascular exercises & less of strength training. Now very important tip, do your treadmill in the end of your workout. Start your workout with any other cardiovascular exercise like aerobics, zumba, rowing, boxing, swimming if you can.
But do your treadmill in the end so that you get all the energy for your primary workouts.
KETOGENIC DIET PLAN
MEAL ONE (BREAKFAST)
- A scoop or two of whey protein. (IF AVAILABLE)
- Eggs whole 3 to 4
- yogurt with berries
- 5 to 10 almonds
MEAL TWO (LUNCH)
- Chicken/beef/turkey/fish/pork/lamb/mutton. (WHICHEVER IS AVAILABLE)
- Butter or cheese
- Smoothies (NON SWEETENED)
MEAL THREE (PRE-WORKOUT)
- Grilled fish
- Some cottage cheese
- A cup of coffee
MEAL FOUR (POST-WORKOUT)
- Whole eggs (3 to 4).
- Nuts (WALNUTS/ ALMONDS/ PEANUTS/ HAZELNUTS).
- Whey protein shake. (IF AVAILABLE)
MEAL FIVE (DINNER)
- Paneer. (100 to 200gm)
- Grilled chicken/ mutton/ grilled fish.
- Lime water.
MEAL SIX (BEFORE BED)
- Coconut water