Keto Diet Plan For Beginners. The keto diet is the ketogenesis process in which we eat more fats and consume very little carbs so that the body feels low in carbs. We use fat deposited in our fat cells as an energy source to do day-to-day work like walking and other daily work of life, reducing the fat of the body, looking slim, and making skin beautiful and glowing.
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Many people have tried to lose weight with various plans, but the Keto plan is one of the best. Keto plan helps to reduce weight fast. It is the plan that was found not by a study randomly given to some patients to help in their medicinal conditions but noticed that it helped reduce their weight fast and make their skin glow, so this is how it was introduced.
Keto Diet Plan For Beginners
How to decide how many calories can consume?
You have to do two things to follow this diet plan:
1. Control macronutrients:
It is necessary to control macronutrients so your health isn’t affected and you can do your work efficiently.
2. Do calorie restrictions:
You have to restrict your calorie intake so that your stored fat will used and your body start reducing weight. So you have to calculate your calorie intake to reduce weight and plan your diet accordingly. Firstly, you have to calculate the Basal Metabolic rate to Identify how many calories you can consume. To calculate it follow this:
Calculate BMR: Your Weight*2.2*11= Kcal
For example, Your weight is 67*2.2*11 = 1621Kcal. So that you can eat this many calories to follow this plan. Calculate it according to your weight.
What food you can eat on the keto diet?
In the keto Diet, we say no to carbs instead we focus on fat as we discussed earlier. As you are Keto Diet Plan For Beginners so now we will see which type of food we can consume in this type of diet:
- Carbo: 20%
- Protein: 30%
- Fat: 50%
In this proportion, you can make your diet plan. You can decide accordingly how much and which type of food you can eat. So let’s discuss some foods you can eat:
In carbs:
Only green leafy vegetables you can eat in Carbs.
In fat:
There are two types of fat available in fat
- 1. Saturated fat
- 2. Unsaturated fat
1. Saturated fat: In saturated fat, we eat liquid things like olive oil, sunflower oil, sesame oil, coconut oil, groundnut oil, sesame oil, and full cream.
2. Unsaturated fat: In unsaturated fat, we eat solid things like almonds, Peanuts, walnuts, and Flaxseed.
Fruits: Strawberry, Blackberry, Blueberry, Coconut, Lemon, Small orange.
You can drink Green tea and Protein too with this diet plan
What food you should avoid?
1. You should avoid dairy products like milk, curd, etc
2. Avoid vegetables that are sweet like carrots, potatoes, etc.
3. No to any grains. You can’t eat any grains.
4. No processed oil {refined vegetable oil)
5. Avoid any processed food.
6. No other types of fruit (except Strawberry, Blackberry, Blueberry, Coconut, Lemon, Small orange.
Benefits of eating Keto diet:
1. Reduce weight fast:
Help in reducing weight fast. It can reduce weight 500gm to 1kg in a day as u see it reduce weight very fast.
2. Make skin glowing:
It helps make skin glowing and youthful because you are eating no sugar and no grains so your digestion will be fast and lead to reduced weight loss.
3. Diabetic patients:
It diet plan is helpful for patient who has diabetes. It helps control the diabetes of patients and can easily manage sugar levels without any medicine.
4. Help In PCOS/PCOD:
It helps patients with PCOD and PCOS helps with their control of their production of hormones and also helps in managing their weight.
5. Don’t need heavy exercise:
You don’t need to do heavy exercises with this diet plan because you are eating low carbs so you can do only brisk walking for one hour no need for more workout.
What you should remember while following this diet plan:
1. Drink a Lot of water:
Drink a lot of water is necessary to stay hydrated this will also help in solving the issue of constipation. Remove toxic elements from the body and help in making skin glow.
2. Not follow for more than 10 to 15 days:
Not follow this diet plan for more than 10 to 15 days because it will lead to reducing the essential vitamins and minerals from your body so it is not recommended to follow for more than 10-15 days.
3. Eating paneer is essential:
We are not eating any other thing for calcium requirements like other dairy products like milk, curd, etc so it is important to eat paneer to fulfill your daily calcium requirement.
4. Starting 2-3 days will be tough:
When you start this diet plan starting 2-3 days of this diet is tough because you are completely changing your eating habits to follow this diet plan you are eating more fat and less carb so your habit is changing so it will affect your body in starting but after 3-4 days you will feel fine.
5. Don’t start it in extreme weather conditions:
When the weather is too hot or cold don’t start this diet plan because it becomes hard for the body to adjust to this diet plan and extreme weather together.
You should follow this diet plan or not?
If you have a specific issue and can follow this diet easily for 10-15 days so yes you can follow this diet plan after taking care of all the benefits and consequences of this diet plan. You should also check what you should remember while following this diet plan, this will help you design your diet plan.
A person with another major disease should follow this diet plan after consulting with a doctor because various problems can happen by following this diet plan.
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