The Ultimate Keto Meal Plan
Review - Weight loss diet for male and female |
Keto diet plan free in UK. Keto diet plan for men. Keto diet plan vegetarian. Is this product helps to reduce weight? Is this product for Indian vegetarian?
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What is a keto diet?
Keto diets mainly involve the drastic reduction of one’s carbohydrate intake, and replacing it with fats. Reducing the carb content like this puts the body in a metabolic state known as ketosis.
In this state, your body is able to efficiently burn fat for energy. It can also convert fats in the liver into ketones. This helps supply energy for the brain.
Keto diets can have several health benefits, such as reduced blood sugar and insulin levels. However, they can also come with side effects that we will discuss later.
Non-Vegetarian Keto Diet Plan
A typical keto diet plan is low on carbohydrates, while being high in protein and fats. The following is a non-vegetarian keto diet plan that one can follow.
Time Meal
6:30 AM
Bulletproof coffee without sugar
8:00 AM
Scrambled eggs with cheese
12:30 PM
Roasted chicken breast
Lettuce, cucumber and mushroom salad with olive oil and vinegar dressing
4:00 PM
Soda with lemon
8:00 PM
Tandoori chicken with mint chutney
Vegetarian Keto Diet Plan
A keto diet’s primary requirement is to be low-carb, and high-protein. Vegetarians that wish to follow the low-carb diet can refer to the vegetarian diet plan shown below.
Time Meal
6:30 AM
Bulletproof coffee without sugar
8:00 AM
Paneer mushroom bhurji with spinach
12:30 PM
Keto flour roti with soya bhurji
4:00 PM
Lemon soda without sugar
8:00 PM
Broccoli mushroom stir fry with cheese
In spite of the keto diet’s immediate results, nutritionists generally do not recommend it. Ideally, it is best to maintain a balanced diet that provides an individual with all the necessary nutrients. You can understand how to follow the ideal Indian diet plan here.
7 Keto Benefits
These low-carb diets do have their own advantages, nonetheless. Here are 7 health benefits of the keto diet.
1. Reduced Appetite
One of the main side effects of following a diet is hunger cravings. While this may lead to a lot of people giving up on their diets, a keto diet results in the reduction of one’s appetite. Studies have shown that this happens due to the cutting down of carbs, and the increased protein and fat intake. This eventually leads to a lower calorie intake.
2. Weight Loss
An effective way to lose weight would be to simply cut down on your carb intake. Studies have shown that low-carb diets work better than low-fat diets when it comes to weight loss. This is in spite of the low-fat diets actively restricting calories.
Low-carb diets help get rid of excess water from the body. This lowers the insulin levels, leading to rapid weight loss in the first couple of weeks. Studies comparing low-carb and low-fat diets have found that the former can help one lose 2-3 times the weight as the latter, without the individual being hungry.
However, one study found that the diet is particularly effective only for 6 months. After this, it works like any other weight loss diet.
3. Improved Heart Health
A keto diet plan can prove to be very efficient in improving one’s heart health. Eating more fat helps improve the HDL (High-Density Lipoprotein), or good cholesterol, levels in the body. Low-carb diets, like the keto diet, have a lot of fat.
4. May Improve Brain Function
While more research is needed to confirm this, some studies do suggest that ketogenic diets do offer neuroprotective benefits. These include helping treat or prevent conditions like Parkinson’s, Alzheimer’s, and certain sleep disorders.
One particular study has also indicated that children following a keto diet exhibit improved cognitive thinking and alertness.
5. Reduced Blood Sugar Levels
Low-carb diets have been known to be particularly useful for those with diabetes or high blood sugar levels. Studies have shown that reducing your carb intake can lower both blood sugar and insulin levels drastically.
Some people with diabetes that begin a low-carb diet are able to reduce their insulin dosage by 50% almost immediately. However, for those that take blood sugar medication, it is ideal to consult your doctor before making changes to your carb
6. May Lower Blood Pressure
As a condition, hypertension or high blood pressure levels is a significant risk factor for many heart diseases like heart attack, stroke and kidney failure. Reducing your carb intake can lower blood sugar levels, and thus, help prevent these diseases.
7. Reduced Belly Fat
Two kinds of fat found in the human body are subcutaneous fat, that is found under the skin, and visceral fat, which accumulates in the abdominal cavity. Excess visceral fat can result in inflammation and insulin resistance.
Low-carb diets can play a crucial role in reducing this belly fat. In fact, people that follow low-carb diets lose more weight from the abdominal cavity than anywhere else.
4 Keto Side Effects
Keto diets may be effective when it comes to quick weight loss. However, most nutritionists do not recommend that one follow them. One of the main reasons for this is the side effects that people on these diets experience.
1. Keto Flu
At the start of ketosis, one may experience a range of negative symptoms. Since these symptoms resemble those of flu, the condition is called keto flu.
In case of a keto flu, one may experience symptoms like headache, fatigue, lack of sleep, hunger, and nausea. These symptoms may last a few days.
2. Cramping of Leg Muscles
There’s a possibility of suffering from leg cramps in ketosis. These cramps are usually associated with dehydration and a loss of minerals.
Glycogen binds water and this gets flushed out of the body when one’s carb intake is reduced. This is also why people lose weight rapidly in the first week of the diet.
3. Digestive Problems
The reduced fiber intake leads to several digestive problems. People on ketogenic diets may suffer from constipation or diarrhea. Drastic changes to the diet in order to get into ketosis can also cause one to experience digestive trouble.
4. Elevated Heart Rate
Another possible side effect of ketosis is increased heart rate. Dehydration and low salt intake cause the heart rate to rise. If it doesn’t normalise, you may need to increase your carbohydrate consumption.
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Disclaimer:
Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.
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