Ketogenic diet popularly known as Keto diet has surged popularity in recent years. It is basically a high fat and low carb diet plan that has proven to be quiet effective in shedding some extra pounds in quick time. Burning ketones in place of glucose spur weight loss, lower inflammation, fuels your brain, and boosts energy. Ketogenic diet not only helps in weight loss but has other health benefits too. Following a keto diet chart is not at all a child's play, but with proper guidance following a ketogenic diet can be made simpler. So here we are with our detailed beginner's guide to keto diet.
A ketogenic diet is a low carb and high-fat diet with some portions of protein intake as well. It basically changes the way our body converts food into energy. Consuming a lot of fats and very few carbs puts you in a state of ketosis. Ketosis is basically a metabolic state of the body where the body burns fats instead of carbs for energy. When the body fails to get glucose from the carbs it starts to burn ketones which is an alternative source of energy in the body.
Very few people are aware of the different types of ketogenic diets one can follow. Depending upon your body type and its requirement you can choose the best type of keto diet for yourself.
Standard Keto Diet is basically a very low-carb, moderate-protein and high-fat diet. It contains 75% fat, 20% protein and only 5% carbs on an average. A standard keto diet is the easiest and can be followed by beginners too.
Cyclical Ketogenic Diet includes periods of high carb diet. Advised to be taken up by people who have been following Keto for quite some time. This includes 5 days of normal Keto Diet and 2 Days of high carb diet.
Targeted Keto Diet is mostly followed by athletes or bodybuilders who have a fixed target to be achieved. Targeted Keto diet allows you to add carbs to your diet around workouts.
After the standard ketogenic diet, a high protein keto diet is most commonly practised by the people. Quiet similar to the standard keto diet, it requires you to increase the protein intake. The ratio is often 60% fat, 35% protein and 5% carbs.
Apart from instant weight loss, a ketogenic diet has many other health benefits as well. Some of the health benefits of the Keto Diet is listed below:
Internet is full of advice on what to eat while you are following the keto diet, but unfortunately, there is very less information on what to avoid while on a keto. So here we will first be telling you what all to avoid while on a Keto.
Now that you know what all you should avoid while on a keto, you certainly must be wondering as to what all can you have while on a keto. So here we go.
We know diet food can be too boring and monotonous and when on a keto the options become even narrower. So here we are with a sample meal plan for keto beginners that will help them decide what to have on different days of the weak.
|Days of the Week||Breakfast||Lunch||Evening Snacks||Dinner|
|Monday||Scrambled eggs/Porridge||Green salad with avocado, vegan cheese, leafy vegetables and pumpkin seeds.||Coconut Water||Steak and eggs with a side salad/Cauliflower Fried Rice|
|Tuesday||Oatmeal/Omelette Sandwich||Ham and cheese slices/ Vegan cream and low-carb vegetable soup||Low Carb Diet Mixtures in a small portion||Vegan cauliflower mac and cheese/Whitefish, egg and spinach cooked in coconut oil|
|Wednesday||Chia pudding in full-fat coconut milk topped with sliced almonds||Tofu, vegetable and coconut curry/Ham and cheese slices with nuts||Baked chicken burger/oats biscuit||Vegan walnut chilli with vegan cheese and sliced avocado/Bun-less burger with bacon, egg and cheese|
|Thursday||Omelette with avocado, salsa, peppers, onion and spices/ Poha with onion and groundnuts||Beef stir-fry cooked in coconut oil with vegetables/Brown Rice Biryani with Yoghurt||Tomato Soup/ Chicken Soup||Meatballs, cheddar cheese and vegetables/Eggplant lasagna made with vegan cheese|
|Friday||Upma with green veggies/ A ketogenic milkshake||Burger with salsa, cheese and guacamole/Zucchini noodles with walnut pesto and vegan cheese||Sliced cucumber/Fatty meat or fish||Cauliflower rice stir-fry with tofu/ Whitefish, egg and spinach cooked in coconut oil|
|Saturday||Vegan keto smoothie/Egg, tomato, basil and goat cheese omelette||Chicken salad with olive oil and feta cheese/Tofu scramble with vegan cheese and avocado||Dried coconut flakes/A low-carb milkshake with almond milk||Shirataki noodles with mushrooms and vegan Alfredo sauce/Chicken stuffed with pesto and cream cheese, along with vegetables|
|Sunday||Cornflakes topped with berries and nuts/ Ham and cheese omelette with vegetables.||Mutton stir-fry cooked in coconut oil with vegetables/Vegetable salad and sprouts with avocado dressing|
Olives stuffed with vegan cheese/Full-fat yoghurt mixed with nut butter and cocoa powder
|Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese/ Pork chops with Parmesan cheese, broccoli and salad|
There are several myths related to the keto diet, but the truth is that facts are way beyond these myths. So here are a few myths associated with the keto diet.
A. Yes, once you have passed through the first stage of ketogenic diet you are free to have carbs on some occasions. But remember to get back to the diet again.
A. No matter what diet you follow, muscle loss will certainly happen. However high intake of proteins and high ketone levels might reduce the risk of muscle loss.
A. If you are on a keto diet then the average protein consumption in a day must be around 35%. A very high intake of proteins might spike insulin level and reduce ketones.
A. Don't be alarmed! This smell that you are getting is due to the excretion of by-products created during ketosis.
A. No. Not at all. Ketosis is often confused with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.
So, here is a beginner's complete guide to Ketogenic diet. If you are a beginner to keto then this ketogenic diet plan might be your complete guide to Stay fit! Stay healthy!
|Product||Price in India|
|Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet||₹ 6,281|
|The Complete Ketogenic Diet: Your Essential Guide to Living the Keto Lifestyle||₹ 553|
|The Complete Book of Ketones: A Practical Guide to Ketogenic Diets and Ketone Supplements||₹ 1,119|
|KetoFast: Rejuvenate Your Health with a Step-by-Step Guide to Timing Your Ketogenic Meals||₹ 1,399|
Having an intense love for everything smart, Kanishka is an enthusiastic writer. A keen reader who is mostly found reading a book, but not a bookaholic she writes best on gadgets and technology. Apart from it she is an avid traveler and likes to pen down her travel experiences. However she hasn’t ever restricted her writings and can write possibly on anything under the sun. When not absorbed in the latest gripping page-turner, Kanishka loves cooking and eating and otherwise spends far too much time at the computer....read more