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All About Keto Diet

Keto diet is also known as ketogenic diet it basically contains high amount of fat and low amount of carbs and moderate protein.

This diet provide you with many health benefits apart from weight loss

It may have benefits against several disease like Alzheimer disease, diabetes etc.

Keto Diet And Its Mechanism Of Action?

The ketogenic diet is quite similar to Atkins and low carb diet, it contains very low carbs and comparatively high fats.

In this gradual decrease of carb intake and replacing it with fats takes place, doing so will put body into metabolic state also known as ketosis.

This will led to getting energy from fats , which means body will use fat as its energy source rather carbs. The fat converts into ketone in liver which provides energy to brain

Keto diet can drastically reduce blood sugar and insulin level..

Various Types Of Keto Diet

There are maily 4 versions of the diet:

  • Standard ketogenic diet (SKD): SKD is a low carb diet the ratio of fat : protein : carbs is 75 : 20 : 5
  • Cyclical ketogenic diet (CKD): this diet usually has 5 ketogenic diet day and 2 high carbs day.

.    Targeted ketogenic diet (TKD): in this you have to take carbs during your workout session, other time you will be on low carbs

  • High-protein ketogenic diet. This is quite similar to SKD  the only difference is that it contains more amount of protein, it contains 60% fat , 35 % protein and 5 % carbs

Although there are 4 versions of it but most extensively used is SKD, other diets are comparatively advance in nature and mostly used by bodybuilders and athletes

Keto Diet And Weight Loss

It is very helpful in reducing weight and is beneficial for other diseases.

With this diet you will not feel hungry and no need to count or track your calorie intake

In a study we found that it reduce 3 times more than regular low carb diet).

Low blood sugar level and better insulin sensitivity also proves very beneficial.

Keto Is Helpful In Various Diseases:

  • Heart disease: keto diet improves health risk factors like LDL, cholesterol , VLDL, hence proves beneficial in heart diseases.
  • Alzheimer’s disease: keto diet proves beneficial in improving symptoms of Alzheimer disease
  • Epilepsy: in a study found that it reduces seizures in kids.
  • Parkinson’s disease:    it reduces the symptoms of Parkinson disease.
  • Polycystic ovary syndrome:  with reduction in insulin sensitivity it will lead to improve PCOS symptoms).
  • Brain injuries: there was  a study on animal which shows improve in brain concussion.
  •  Acne: low blood sugar and low insulin hence no acne..

Sample Keto Diet Plan.

Monday

  • Breakfast: paneer bhurji , quinoa and soya flour roti.
  • Lunch: soyabean curry and meat.
  • Dinner: spinach sabji cooked in ghee or butter, asparagus.

Tuesday

  • Breakfast: Egg,paneer paratha and bullet coffee.
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: broccoli sabji with peanut butter.

Wednesday

  • Breakfast:  100 ml wheat grass juice
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: green pea keema with red meat.

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
  • Lunch: spinach sabji with grated cheese and quinoa salad
  •  Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
  • Dinner: cheese sandwich , egg and butter.

Saturday

  • Breakfast:  cheese omelet with vegetables.
  • Lunch: quinoa and  cheese slices with nuts.
  • Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday

  • Breakfast: Fried eggs with mushrooms.
  • Lunch: palak paneer with channa roti.
  • Dinner: meat and eggs with a side salad.

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Conclusion

this diet has great benefits if someone wants to reduce body weight, it is technically more efficient than other low fat diets.

But this diet is not for someone who wants to put muscle mass.

This diet is quite good you have to be consistent though, so it’s a must try for weight reduction purpose.

Pregnancy Weight Loss

Post pregnancy is the time when immense amount of changes occurred in female body.

Keeping a human life for 9 month inside a womb is a full time job for a female.

But now a days women are worried about the extra kilo they gained during  pregnancy time.

Due which they start searching weight loss plans even before pregnancy.

But the reality is that it takes bit longer for reducing weight in a healthy manner.

Life Style Change is must

Here are some tips to reduce post pregnancy weight:

Healthy life style after conceiving.

Increased  weight after pregnancy  depends upon the unhealthy life style during pregnancy.

In a study we find that woman who follow a healthy life style and do some sort of fitness activity

Finds it easier to lose body weight after pregnancy in comparison with woman who follow unhealthy eating  .

10-12 kg is the range of weight gain,out of which around 5 kg weight is o baby and abdominal fluid.

Rest is the actual amount of weight gain, the woman who gains more weight than this range finds it difficult at the time of shredding.

Hence, keeping track of your diet during pregnancy makes it smooth.

Stress free mind

Don’t take stress at this time because stress can increase cortisol level,

which makes the situation even worse, any kind of diet and workout regime will not have desired effect.


Healthy life style after conceiving.


Increased weight after pregnancy depends upon the unhealthy life style during pregnancy,

In a study we find that woman who follow a healthy life style and do some sort of fitness activity finds it easier to lose body weight after pregnancy in comparison with woman who follow unhealthy eating .


10-12 kg is the range of weight gain,out of which around 5 kg weight is o baby and abdominal fluid, rest is the actual amount of weight gain.

The woman who gains more weight than this range finds it difficult at the time of shredding.


Hence, keeping track of your diet during pregnancy makes it smooth.
Stress free mind

Soon after giving birth, woman wants to reduce weight fast and get desired body,

They stresses upon this so much that it leads to high cortisole level which will work against your goal,

And any type of diet and exercise will not have desired result.

The need is to take things slowly and to spend quality time with the baby, we find that if woman is stress free and do the daily chores and eat healthy

diet the weight will get back to normal itself.

Workout regime

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After pregnancy the first month is the time when the body of woman repairs itself, uterus take time to go back to normal size.

Massage tradition  is very helpful in relaxing and preparing the muscles

The lady who has abs before pregnancy it is seen that there belly goes back to normal with ease, or with little exercise.

Ladies with normal delivery can start mild exercise after 40 days of delivery.

The ones with C- section surgeries take bit longer, the stitches allow them to do mild exercise after 3 months on an average

After noon nap is very crucial  for ladies to compensate the disturbed sleep during night, sleep is very helpful in recovering the body

Diet tips for weight loss

Diet is the number 1 factor in achieving any  type of body goal.

But in our homes it is very difficult to maintain diet, due to traditional foods, so try to consume IT in very controlled manner:

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Moderation is the key

After pregnancy the traditional way is ghee and panjiri these are power foods but try to consume in moderation, keep in check the amount you are taking.

Breast milk

For a lactating mother if  breast milk supply is sufficient then it would be easier for them to reduce weight.

Optimal supply can be achieved by milk and protein and sugars.

You  need to drink at least . 4-5 liter water on daily basis to keep body hydrated.

For sugars you can consume fruit and you will get fructose from it .

for the protein part paneeer milk and other dairy products are available.

FOLLOW A DIET PLAN

Different body has different needs. One plan can not be fit for everybody I can only suggest a proper plan only after diagnosis .

you know your body best I will give you a sample diet plan you can choose it accordingly:

Water intake in the morning: many options  are available one is methe ka paani, (fenugreenk seeds soaked overnight in water),

you can add cinnamon and saunf (fennel) also

Fruits: any sort of seasonal fruit or you can take dry fruit first thing in the morning

 Breakfast: I can suggest some healthy options like poha, oats, bajre ki roti etc. idli sambhar is also a healthy breakfast.

Mid morning meal : try to hydrate   with coconut water or lemon water , you can consume seeds like chia seed, pumpkin seed , but moderation is the key.

Lunch: any sort of homemade food , you can have ragi roti, wheat roti , for protein you can add some pulses ,lassi dahi etc and a plate full of salad.

Evening snack:  you can have roasted makhana or chickpea salad

Dinner. At this time go easy on carbs, you can have eggs, khichdi etc

 Before sleep you can have turmeric milk and handful of cashews.

Therefore, losing weight after pregnancy is not a difficult task. Take it. Adopt a lifestyle which is healthy, get good sleep. take it slow and enjoy the company of newborn.

Eat homemade food without refined sugars .

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