A ketogenic diet or keto diet is a low-carb diet and it is famous for turning the body into a fat burning machine. The keto diet produces ketones in the liver to be used as energy. The ketones are water-soluble molecules that are produced in the liver from fatty acids during low food consumption. (Also read: How to lose weight with Indian diet plan in 4 weeks: Week 4 diet chart)
The ketogenic diet consists of about 70 to 80 percent healthy fats, 10 to 20 percent protein, and 5 percent carbohydrates. Moreover, the diet offers many health benefits beyond weight loss. The diet is very beneficial for everyone as it improves the overall health. The keto diet effectively kills the cravings and helps you to achieve the fitness goals.
Here the foods you should require to build ketogenic diet meal.
- Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds
- Whole eggs
- Full-fat cheese
- Chicken: Thighs and legs
- Vegetables: Mushrooms cabbage spinach and other green vegetables
- Bell pepper
- Pork rinds
- Olive oil
- Salted butter
- Heavy cream
- Sour cream
- Cream cheese
- Fatty fish: salmon, mackerel, sardines, anchovies
- Chicken broth or bouillon cubes with at least 1 gram sodium
Consuming few super-fatty treats help you to hit your ambitious macros, they are a must.
Here is the meal plan for the beginners:
Breakfast: Fried eggs with sauteed veggies and bacon
- Butter/olive oil 1 TBSP
- Eggs, fired in butter 2 large
- Bacon 2 pieces
- Spinach ¾ cup
- Mushrooms ½ cup
This breakfast includes calories 774, Fats 56gram, carbs 5 gram and protein 25 gram. (Also read: How to lose weight with Indian diet plan in 4 weeks: Week 2 diet chart)
Lunch: BLT lettuce wrap
- Romaine lettuce, sliced 3 large leaves
- Bacon 6 pieces
- Grilled chicken
- Cherry tomatoes 5 small
- Monterey jack cheese
- Mayonnaise 2 TBSP
- The lunch meal includes Calories 632, Fat48 g Carbs8 g
- and Protein42 g.
Dinner: Baked Salmon with loaded baked potatoes
- Atlantic salmon with ½ TBSP butter
- Steamed, mashed cauliflower ¾ cup
- Butter1-1/2 TBSP
- Sour cream 2 TBSP
- Bacon 1 piece
- Scallions 1 TBSP
- Cheddar cheese
Except salmon combine all ingredients and bake at 350 degrees F until browned.
The dinner includes Calories 653, Fat53 g, Carbs6 g and Protein38
Why less protein in keto diet?
The ketones have a protein sparing effect. So tons of protein is not necessary for the diet.
Here know why keto diet is a good choice for weight loss:
Ketosis will suppress hunger
Ketosis is known as a great appetite suppressant. The ketosis burns fat for fuel. When you follow ketosis diet, your blood sugar will stabilize at a lower, healthier level. The healthy fat will convert into ketones that are obtained from your liver. The ketones will suppress your hunger via several metabolic pathways. Moreover, any other diet may swing blood sugar that can cause a sudden boost of intense hunger.
You’ll feel satiated and reduce inflammation.
The ketosis diet reduced the concentration of satiety peptides. These peptide hormones include cholecystokinin and glucagon-like peptide-1. Ketogenic diets suppress these responses when you are following the ketotic diet. Coconut oil, olive oil, grass-fed butter, and ghee will slow down the absorption. This helps you to go longer without feeling hungry.
Your metabolism will get a friendly boost.
Ketosis is a natural metabolic booster so you don’t need to be afraid of the fat calories. You don’t need to count calories on the ketogenic diet. The healthy fat will be converted to the brain- and heart-healthy ketones and use them for fuel, while the excess is excreted in your urine.
Cravings become a thing of the past
When your body starts burning fat for fuel. Your blood sugar becomes more stabilized, and in turn, the lack of blood sugar highs and lows reduce the cravings for sugar and carbs. (Also read: GM Diet Plan: How To Lose Weight In Just 7 Days)