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Worried about your weight loss? Tried numerous diets but none of them properly worked? We have a successfully proved diet and diet plan for you. Time to grab Ketogenic diet and enjoy every food in life. Ketogenic diet or keto diet has been into the practices of people since nine decades, unlike several other diets. It's mostly known as a Low Carb diet, in which body generates water-soluble molecules in the liver which provides energy during low food intake stages. Instead of counting calories, measuring your meals portions, cooking diet meals, you can minimize these efforts by following keto diet meal plan. Other diet plans didn’t get success due to a drastic decrease in energy level occurrence when people follow them. Keto diet came up with a versatile approach to reduce weight yet stabilize and improve your health. Keto diet only alters the fuel source of the body and keep it energized. It enables the body to burn glucose and produce energy for dietary fats. At this stage, the body fats reached the stage of ‘ketosis’. The main objective of keto diet meal plan is to push your body to a metabolic state which is done through starvation of carbohydrates.
Benefits of keto diet:
You will experience a quick reduction in weight through keto diet. According to a G.C Burdge journal of nutrition published in 2012, keto diet will help people achieving long-term weight and cardiovascular risk factor management as compared to low-fat diets. It reduces the hunger and boosts up weight loss via hormonal effects. Intake of low carbs leads to less insulin production which forbids the body to store excess fats.
Minimize risk of diabetes
Keto diet lowers the risk of heart disease, it helps in controlling triglycerides and high cholesterol level. based on a research intake of keto diet meal plan for around 24 weeks will decrease the level of triglycerides, and blood glucose significantly.Despite these factors, ketogenic diet has a history in researchers claiming its benefits. Furthermore, some benefits people usually experience are;
- Energy boost up
- Improves brain functioning
- Reduce inflammation
- Enhance body composition
Formerly, keto diet was restricted to the intake of 20-30 net grams of carbohydrate per day. However, the dietary fiber must be included to measure the net amount of carbs. The preferred portion of macronutrients in keto diet meal plan will be based on your objective and health state. In addition, the macros also depend upon your body composition, gender, age and amount of work you perform daily.
Standard keto diet plan
This kind of diet plan is really simple and is adopted by a large number of people. They just have to eat minimum amount of carbs. They are allowed to intake 20-50 grams of carbs per day, however, these amounts vary person wise. The different aspect of a keto diet meal plan is that it does not put ‘protein load’. The purpose is large amounts of protein will change themselves to glucose, and its excess will slow down the transition of the body into ketosis. Another point is drink as much water as you can. As water helps your indigestion, hunger suppression, and detoxification. Set your objective to drink 12-13 ounce glass of water per day.
Breakfast: fried eggs with veggies and protein
- Olive oil 1Tbsp
- Eggs 2 large
- Chicken/ beef 2 pieces
- Spinach ¾ cup
- Bell pepper ½ cup
- Mushrooms sautéed ½ cup
Lunch: Taco salad or lettuce wrap
- Minced beef 3 oz or grilled chicken 2 oz
- Italian or taco seasoning 2 Tsp
- Lettuce, sliced or whole 2 cups
- Tomatoes 3
- Cheddar cheese 1.5 oz
- Avocado ¼
- Sour cream ¼ cup
- Mayonnaise 2 tbsp
- Mutton chops with mushrooms and veggies or baked salmon with potatoes
- Salmon or mutton chops 4.0 oz
- Olive oil 1.2 tbsp
- Mushrooms (white) ¾ cup
- Sour cream 3 tbsp
- Butter 1 tbsp
- Cheddar cheese 1.5 oz
Modified keto diet.
It may seem difficult with such nutrition to start up a keto diet. Despite that, 75% fat and 20% protein will not boost up the body of adults and grab the benefits of this diet. Usually, modified approach helps an adult in weight loss by reducing carbohydrates and increasing calories from fats and proteins. Meanwhile, intake of moderate carbs will enable you to eat green plants and get fiber.
Modified keto diet meal plan:
Before getting the information for modified keto diet meal plan keep in mind the main rule of this diet. Add more protein and more carbs in your diet, keep the basis of diet as Fat. The minimum amount of water should be 2 liters per day. Modified keto diet plan time span is not restricted, but one should be adult or get through with beginner one first. See? It's not about years things, it's quick and easy. The time period of keto diets varies accordingly, starting from 7 days to 30 days or months.
For breakfast, you have to go for an omelet with chicken or beef along with a glass of apple or orange fresh juice. Begin your day with Vitamin C and iron. Make your lunch simple yet nutritious, it will keep you hunger-free until dinner. For Lunch make a salad or veggies with protein like shrimp or chicken salad with cauliflowers. Add some olives and nuts to the salad to get energetic food. Give it a final touch with heavy cream dressing. After a delightful lunch its time for Dinner. As you have a lot of time to be in a kitchen and cook your meal with family. Then eat nice food along with your children. For that, I will recommend you to bake a salmon with Italian seasoning, butter, and olive oil and serve with a small bowl of brown rice.
It's breakfast times. For next day make give yourself a change, make cream cheese pancakes, made with cream cheese, eggs, brown sugar and vanilla essence. Cook it with olive oil and serve with coffee or any fruit. For Lunch usually, you don’t have much time for it, steam some vegetables along with the potato. Add some protein in vegetables and dress it in lime juice or heavy cream. As day 2 is a bit relaxed so in Dinner, grill some chicken and make Caesar salad. After that, you can have some orange, apple or any fruit dessert with low sugar.
Hello! You are going well till yet. Its third day and I have something different for you. cut you beef or chicken breast into strips like noodles and half cook them. Then add noodles with all seasoning. After mixing, add 1 or 2 eggs cover it with lid cook properly and eat with fresh orange or apple juice. After joyous breakfast, lunch will be simple. Eat a small portion of French fries around 50 grams. Add some protein to it and green salad. It will be appreciated if you Eat it with green ea. It's time for the dinner. Roast chicken breast or beef on the over. Make a Mexican or any other sauce (low carbs). Along with proteins broil some vegetables and eat with green tea or fresh juice.
Cyclic keto diet:
Standard and modified keto diet are not suitable for people sometimes. For those people daily cyclic keto diet is preferable. This diet will take you into ketosis for around 20 hours per day. But consult your doctor before considering this diet plan. Verify with them that is it okay if you will be in ketosis state for 20 hours a day. During other 4 hours of non-ketosis, you will intake high macronutrients such as superfood, veggies, and fruits.
Cyclic keto diet meal plan:
In this diet plan foods are scattered into 4 categories, named as Ketone booster, low carb, high macros and intermittent east. Ketone booster:List of food you can consume in this stage are
- Superfood keto coffee
- Superfood keto green latte
These nutrients will boost up your ketone level and gives energy. You can consume coconut oil during this stage as its full of Medium Chain Fatty Acids which brings your body into ketone level. Moreover, superfoods are preferred because they are filled with macros and antioxidants which eliminated negative energy and extra fats from your body.Low carbs: The foods to focus on during this stage are:
This phase will help you to be in ketosis. In this stage, you can consume 70-80% fat calories, 15-20% protein calories, and <10% carb calories. Keep in mind its keto diet, low carb, high fats and low proteins.Some of the tips for above food items are:
- Take your favorite seafood but it must have low mercury level.
- Grab best dairy product but check on the level of protein, it should be low
- You can also eat nuts and seeds whichever you want
- Fruits you consider should be olives or avocado
- Fats and oil you use in your meal should be coconut, lards, duck fat, ghee, extra virgin oil etc.
- Preferred meats must be beef and lamb
Low carbs, Medium proteins, High fats
Aside these, you can have some snacks called keto snacks. All of them are easily accessible on internet, keto diet does not allow you to suppress you hungers forcibly, you can make keto pizza, keto chicken tender, keto hot chocolate, keto cheese meatballs, keto nachos and several other snacks. You can get their recipes and make it for yourself. However, keep in mins the rule of ketogenic diet. To get more quick results, along with keto diet, its highly recommended to do exercise, yoga, aerobics etc.
MacronutrientsOnly keep your eye on this food during this phase:
- Black coffee
- Unsweetened tea