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Ketogenic Diet - The Ultimate Guide For Weight Loss

Ketogenic Diet - The Ultimate Guide For Weight Loss

What Is Keto Diet or Ketogenic Diet

There are several names for this diet like ( keto diet, ketogenic diet, high fat diet, low carbs diet and etc ). In ketogenic diet we have to consume food that contains low amount carbohydrates, high amount of fats and moderate protein. Let's make it simple so that you can understand better ( 70-75% Fats, 20-25% Protein and 5 or less than 5% Carbohydrates).
ketogenic diet, keto diet, weight loss, how to loose weight

So, our meal should consist of
70% Fats, 25% Protein and 5% Carbs to follow a perfect Ketogenic or Keto diet.

How Does Ketogenic Diet Work

When we consume low carbs in our diet, then the body is induced into a stage called ketosis process. Ketosis is a process which helps our body to survive when the food intake is low. At this stage our body generates ketones form the breakdown of fats in our liver which will be used as a source of energy in our body that helps us to survive.

Benefits Of Ketogenic Diet

Well there are many benefits or advantages of keto diet like,

Prevent's Hearth Related Diseases -
Better cholesterol, increases HDL ( Good cholesterol ) and lowers LDL ( Bad cholesterol ), lower blood pressure, lowers triglycerides level.

Treats Some Type Of Cancer - It treats some types of cancer, slow tumor growth.

Helps Brain - Controls seizure, increases memory power, cognition, clarity, reduces migraine problems.

Decreases Inflammation - Which improves eczema, psoriasis, acne, arthritis, IBS etc.

More Energy - Helps to gain more energy, makes more active, helps in good sleep and improves endurance.

Prevents Kidney Problems - Preventing gouts, keeps uric acids level check, better kidney functioning.

Helps Women's Health - Increases fertility, helps in PCOS ( Polycystic Ovary Syndrome ).

Treats Many Diseases - It lowers the symptoms of Alzheimer's disease, Parkinson's disease, Epilepsy and slow down the it's growth.

Helps In Weight Loss - It is found that Keto Diet Plan is 3 times more effective than any other weight loss diet plans.

Helps To Reduce Excess Fat - Which reduces Type 2 Diabetes, Prediabetes and metabolic syndrome.

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Foods To Eat On Keto Diet

Keto Diet Foods For Non - Vegeterians

  • Sea Foods like crabs and fishes
  • Meat - like chicken, turkey, bacon, steak, ham sausages and red meat.
  • Eggs
  • Fatty Fish like salmon, tuna, mackerel and trout.

Keto Diet Foods For Vegetarians

  • Cheese
  • Avocados
  • Yogurt
  • Cream
  • Butter
  • Berries
  • Dark Chocolate amd Cocoa Powder.
  • Dry Fruits, Nuts and Seeds like almonds, flex seeds, walnuts, chia seeds, pumpkin seeds.
  • Healthy Food Oil like avocado oil, coconut oil, olive oil.
  • Vegetables With Low Carbohydrates like tomato, onions, and more green veggies.

Foods To Eat When You Are Out Or In Parties and Restaurants.

ketogenic diet, keto diet, weight loss, how to loose weight
Well when you are on Keto Diet, and you are out or attending parties or in a restaurants and want to eat some food, than just replace foods which contains high carbs with vegetables. Or add extra foods to your meal which are mentioned in above list.

Foods To Avoid On Keto Diet

  • Fruits, all fruits except berries.
  • Sugary Foods like Ice cream, cake, smoothies, soda.
  • Starches or Grains all wheat based products like roti/chapati, cereals, rice.
  • Root Veggies like beat root, potatoes, carrots, parsnips etc.
  • Beans like peas, kidney beans ( rajma), chickpeas, lentils etc.
  • Unhealthy Oils
  • Sugar Free Diet Foods example alcohol that affects ketones.
  • Junk Or Fast Food.

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How To Start Keto Diet

Keto Diet Plan For Non-Vegetarians-

Breakfast - Cheese Omelette / Any Fatty Fish / Boiled or Fried Eggs.
Lunch - Ham Sausages / Fatty Fish / Chicken / Meat Balls.
Dinner - Any Fatty Fish / Chicken / Fried Egg.

Keto Diet Plan For Vegetarians-

Breakfast - Yogurt / Dark Chocolate / Cocoa Powder / Tomatoes / Onions / Spinach / Mushrooms / Paneer
Lunch - Burger With Salsa/ Butter / Cheese / Nuts / Dry Fruits / Bun-less Burgers.
Dinner - Salad / Bun-less Burger / Cheese / Dark Chocolate / Green Vegetables / Mushrooms / Bhurji

Keto Diet For Indians as well as other countries.

Or you can also check out this Instagram Accounts like @ketoindia and @wakeupketosleeprepeat to see Keto Foods they post image of keto foods on daily basis, that will help you to decide what to eat on keto diet.

Note :- Try this above meal plan for a week and check the difference you see, if it suits you than go ahead or else refer a doctor or quit the diet.

ketogenic diet, keto diet, weight loss, how to loose weight

Some Side Effects Of Keto Diet

Keto Flu

This is the most common side effect of ketogenic diet, as this diet is not for all our body needs some time to adapt keto diet as our body fully rely on glucose for energy so it will start consuming ketones from body to gain energy. It will be normal after 4-5 weeks as it takes time to change our diet according to our body.

Symptoms of Keto Flu

  • Fatigue
  • Slow Thinking
  • Dizziness
  • Increasing Heart Rate when Lying Down
  • Cravings
  • Insomnia

Loss Of Salts

As our body will consume all of the stored sugar (glycogen) that creates water in our blood that passes out our body through urine, as it passes out from the body the level of salt in body also gets low.
You may add some extra salt to your diet that help you to recover faster from it.

Leg Cramps

As you may know when there is low level of salt (sodium) in our body causes cramps so you may also get leg cramps, when you are on keto diet.
You may add some extra salt to your diet that help you to recover faster from it.
ketogenic diet, keto diet, weight loss, how to loose weight

Bad Breath or Keto Breath

As our body will produces ketones in our body in ketosis process, so ketones are present in the breath, urine and in sweat also due to acetone which is a form of ketone that when releases may lead to metallic taste in mouth and smelling breath. And it lasts upto few weeks.
You can control it by using some mouth fresheners or chewing gum or brush your teeth frequently.

Feeling Lack Of Energy

As our body deplets salt and glucose, this will lead to lack of energy and it will be for first week as our body will take time to adapt the ketone process.
To overcome this you may take some mineral supplements like Sodium, Potassium, Magnesium, Whey, MCT Oil, Caffeine and Creatine.

Some Important FAQs Regarding Keto diet.

Q - Is it safe to do keto diet?

  • Many researchers said that keto diet is not harmful at all, they suggest that keto diet is safe for obese or overweight peoples very much.

Q - How do I know if I am in ketosis?

  • Above we mentioned some side effects of keto diet like loss of salts, leg cramps, fatigue, weight loss, bad breath and feeling lack of energy.

Q - What do you eat on a ketogenic diet?

  • For non vegetarians
    Sea foods, red meat, chicken, fatty fishes, eggs.
  • For vegetarians
    Cheese, yogurt, dark chocolate, caffeine, green veggies, cream, butter and berries.
ketogenic diet, keto diet, weight loss, how to loose weight

Q - How much weight can you lose on Keto in a month?

  • It's very difficult to strict to a diet like keto. But if you follow this diet for a month around 28-30 days, according to researchers you can loose 2 to 3 pounds in a week.

Q - What fruit can I eat on keto?

  • Only berries like raspberry, blackberry, strawberries.

Q - Can you eat oatmeal on keto?

  • No, you can't have oatmeal on keto diet, as oat is mostly carbs.

Q - How does keto diet burn fat?

  • As ketogenic diet is high in fat, moderate in protein and low in carbs, as fat is increased and carbs are reduced the turns into a stage of ketosis process, which decreases insulin level by producing ketones and increases fat burning.

Q - Is peanut butter Keto?

  • Yes, sure as peanut butter is a healthy fat and is a low carb food.

Q - Is ketosis is danger?

  • People usually compare ketosis with ketoacidosis. Well ketoacidosis are danger, but ketosis on ketogenic diet is perfect and healthy.

So, this is a complete guide for Ketogenic Diet or Keto Diet for beginners. If you have any questions regarding keto diet or content feel free to ask in below comment box. We will reply you ASAP.

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