The unltimate Ketogenic meal plan : effective and healthy way to lose weight

Keto diet ?

A ketogenic (keto) diet is high in fat and protein and low in carbohydrates. Most of the body's cells prefer to use blood sugar (glucose) as their main source of energy. The keto diet forces your body to use a different type of fuel. Instead of providing your body with glucose from carbohydrates, the keto diet relies on the liver to break down stored fat into molecules called ketones. (This process is called ketogenesis; that's where the diet's name comes from.)

Effect of keto diet on our body :-

For most people to begin using stored fat as fuel, they need to limit daily carbohydrate intake to fewer than 20 to 50 grams depending on body size. (For comparison, a medium-sized banana has about 27 grams of carbs.) But this is a highly individualized process, and some people need a more restricted diet to begin producing enough ketones. It typically takes two to four days to reach a state of ketosis (when fat becomes a main source of energy).

There's no shortage of keto-inspired diets. The Atkins, South Beach, and Paleo diets are some of the best-known examples. But a true ketogenic diet is different and calls for up to 90% of your daily calories to come from fat. That is often hard for people to maintain. However, research has shown that people can achieve faster weight loss with a keto diet compared with a calorie-reduction diet. In the short term, a keto diet is probably safe. But over time, it's tough to keep off the weight this way.

If you do try a keto diet to jump-start weight reduction, choose healthier sources of fat and protein, such as olive oil, avocados, and nuts (almonds, walnuts). But after a few weeks, switch to a reduced-calorie Mediterranean-style diet and increase your physical activity. This will help manage your weight loss for the long term.

CLICK HERE TO GET MEAL PLAN :-

Keto meal plan :-

While carbohydrate intake is limited to 50 grams or less per day, this still allows for

about 15 grams of carbohydrate to be eaten in 3 meals per day.

• Consume 5 servings of non-starchy vegetables per day. A serving is generally ½ cup of a

cooked vegetable or 1 cup of a raw vegetable. Including at least 1 serving of vegetables

at most meals will help you reach the total goal.

• At least 60 grams of protein should be consumed daily. Lean meats, poultry, and fish are

great sources of protein. Regularly including plant-based proteins is also encouraged.

They typically contain more fiber and less saturated fat than meat, which promotes

heart health. Consuming a protein at each meal will help you reach your total protein

goal. Eating the protein food first during your meal will also ensure that you are hungry

enough for your protein at each meal, since you may become full more quickly. If you

are hungry for a snack between meals, make your snack a protein food.

• Healthy fats, such as oils are encouraged. These keep your heart healthy while providing

a calorie-dense form of nutrition.

• Most fruits are high in carbohydrate, so intake of fruit is typically limited to a maximum

of 1 cup of berries per day since they are lower in carbohydrates.

• Drink at least 64 ounces of fluid per day to remain hydrated and to keep your

electrolytes in balance. Avoid all sugar-sweetened beverages.

• 1200 mg of calcium is a needed per day since it is a key mineral for maintaining bone

healthy. It can be obtained from the diet and through supplements, as needed.

Conclusion :-

Ketogenic-diet is better only through the overall calorie consumption is matched [22]. In one research [18], people on keto lose 2.2 times further fat than that on small-calorie, small-fat diets. The amounts of triglyceride, as well as HDL lipids, have also increased.

CLICK HERE TO GET KETO MEAL PLAN :-