The Keto Diet is a well-known name among health-conscious people. This diet reduces the number of carbohydrates or sugars in the diet and adds adequate amounts of protein and fat. This reduces appetite. The ketogenic diet is the super low-carb diet. This diet will be low in extreme levels of carbs, high in fat, and high in protein . effectiveness of keto diet should be known to everybody for getting a healthy life
Typical ketogenic diets contain 5% of total caloric need carbs, 25% of protein and 60% of fat. This means that the percentage of food you eat throughout the day will be the same. Our normal diet consists of 50% carbohydrates, 20% protein and 30% fat. Suppose you eat 1200 calories throughout the day. 50% carbs means you have to eat 600 calorie carbs.
#Kito_diet_types:
* Standard ketogenic diet: It contains 5% carbs, 25% protein and 75% fat.
* Targeted ketogenic diet: This diet is to be followed like a standard ketogenic diet. However, sugar is added to the diet according to the type and amount of physical activity of a person.
* Cyclical ketogenic diet: In this diet you have to eliminate sugar from food five days a week and add more sugar the other two days.
* High protein keto diet: In this method the protein increases from 25% to 35%. It contains 60% fat, 35% protein and 5% sugar. Bodybuilders or athletes do it.
In keto diet which foods are prohibited
* All kinds of fruits: Usually there is room for fruit in other diets but not in the Keto diet. Because, the result is a lot of sugar. You can take only 20 grams of sugar in the Keto diet. On the other hand, you can get 25 grams of sugar from a big apple.
* Sugar or sweet foods: Coke, fruit juice, cake, ice cream, chocolate, smoothie, any kind of sweet.
* Any food made of flour, rice, pasta, noodles, oats, cornflakes.
* All types of pulses. Pulses contain a good amount of protein as well as carbs.
* Potatoes, radishes, carrots, kachu.
* Any type of processed food.
What you will eat in keto diet:
- Beef, chicken
- all kinds of fish,
- eggs, butter,
- cheese, yogurt,
- ghee, nuts,
- healthy oils – such as olive oil, coconut oil, sunflower oil, any red-green vegetable, spinach, broccoli, cabbage, cauliflower, pumpkin
You can eat all kinds of spices, fruits like olives, avocados, strawberries, lemons.
Keto diet
- Water is excreted from the body due to low carb. Each 1 gram carb holds 3 grams of water. So you need to drink more water to keep the body hydrated. 3-4 liters per day minimum. To reduce water and mineral deficiency, 1.5-2 teaspoons of salt should be eaten daily.\
- Fiber will be less due to the closure of whole grain food. And if the fiber is low, constipation will be a problem. Mixing 1-2 teaspoons of green leafy vegetables, nuts with a glass of water before going to bed at night reduces a lot of problems.
- Multiple physical problems can occur if you do not follow this diet plan according to the correct rules. Problems such as headaches, fatigue, increased appetite, loss of sleep, dizziness and loss of physical ability can occur. It can also cause bad breath, muscle cramps, various stomach ailments and kidney stones in some cases. Consult a doctor immediately if you think there is a problem.
Those who are confused about how many calories to make a chart will calculate their BMR and how much time they want to lose weight. It takes 3500 calories to lose 1 pound. You can keep one day every 15-20 days as a free day. You can eat carbs like 200-300 grams that day, but keep in mind that the carbs should not come from anything like sugar. Another thing is that if you can’t diet for a minimum of 30 days, you shouldn’t do it. In this diet you can do maximum three months continuously, not more.
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Separate tips to reduce belly
Effectiveness of keto diet fat
- walking regularly, losing weight little by little, but stomach is not losing anything at all. Many people have complained about this. Abdominal fat is different and more harmful than other body fats.
- Fat from other parts of the body usually accumulates under the skin. But abdominal fat stays under the skin as well as on the liver, kidneys and other internal organs. So belly fat has a strong relationship with heart disease, high blood pressure, diabetes and other problems.
- Many people do belly stroke exercises to reduce belly fat. Some people think that belly fat is not reduced with normal exercise. For this you have to do different exercises. But in different exercises, the shape of the abdominal muscles is beautiful, but it is not very useful to reduce fat. Adequate physical activity or exercise along with healthy eating habits are enough to reduce belly fat.
- Half an hour of aerobic exercise four days a week will reduce abdominal fat along with other body fat. Jogging, treadmill, cycling, etc. are such exercises. Anyone who wants to break down belly fat quickly may need a little more exercise. After 40 to 45 minutes of light jogging or brisk walking the body begins to break down stored fat and the muscles use it. After this time, if you jog for another 10 to 15 minutes or walk hard, the accumulated fat will be reduced little by little every day .
- In addition to this, you should avoid fatty and oily foods and take plenty of fibrous foods and vegetables. Need to eat moderately. At least 10 grams of fiber should be eaten every day. These common ways to reduce fat will reduce belly fat along with fat from other parts of the body. This will not require a separate exercise. Effectiveness of keto diet