The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares similaritiy with low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. This diet helps to loose body fat and loose weight.
A ketogenic diet plan requires tracking the carb amounts in the foods eaten and reducing carbohydrate intake to about 20-60 grams per day.
The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis when calories are not restricted.
What to eat during Keto Diet
*High Fat food like Ghee,Butter,Cheese,Mayonaise,etc.
*Proteins like Whole eggs,Fish,Chicken,Bacon,etc.
*dry fruits like nuts,almond,etc one can even go for natural peanut butter.
Exercising while on a Keto Diet-
Working out while on a Keto diet is the best way to shed off the extra fat as our body will use fats as a source o energy instead of carbs and one can achieve the goal to become shredded. However there will be a change in the workout pattern as instead of lifting heavy weights one should go for higher reps as our body cannot lift heavy as our body is deprived of carbs, during this time one can use BCAA as it helps the body retain muscle when we lack carbs as energy and we get an extra push during workouts
One might feel exhausted,irritated due to lack of carbs for few days during the keto diet and that is very common but make sure you have maximum 50gms carb prior to workout or post workout to have energy. Keep yourself well hydrated as the body wont hold water and it will cause dehydration.
If you follow Keto properly and strictly you will see the results within 3 days and you might loose upto 4lbs of weight in this period and many more to loose in the coming weeks
I would say to keep Keto diet for about 6-8 weeks then cycle with with normal diet as our body needs carbs and it is always better to change our metabolism.
Normal diet
Carbohydrates-40%
Proteins-40%
fats-20%
KEto Diet
Carbohydrates-5-10%
Proteins-25-30%
Fats-70-75%
*by fats we mean healthy fats
Typical KEto Diet
Breakfast - eggs with isopure protein shake
Brunch - Chicken breast or fish with cheese and butter
Lunch - paneer and green leafy veggies
pre workout-Creatine 5gms and a banana
Intra workout- bcaa 5gms with water sip throughout the workout
post workout-half a banana with protein shake
dinner- lean meat (white meat ike fish or chicken breast) with spinach or salad
*all meat should be cooked in olive oil or coconut oil
*keep on snacking on fatty nuts like cashew,almonts,peanuts etc
*keep hydrated
Stay Healthy stay fit
keep your health @ priority .
Link:-www.thehapstore.com
A ketogenic diet plan requires tracking the carb amounts in the foods eaten and reducing carbohydrate intake to about 20-60 grams per day.
The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis when calories are not restricted.
What to eat during Keto Diet
*High Fat food like Ghee,Butter,Cheese,Mayonaise,etc.
*Proteins like Whole eggs,Fish,Chicken,Bacon,etc.
*dry fruits like nuts,almond,etc one can even go for natural peanut butter.
Exercising while on a Keto Diet-
Working out while on a Keto diet is the best way to shed off the extra fat as our body will use fats as a source o energy instead of carbs and one can achieve the goal to become shredded. However there will be a change in the workout pattern as instead of lifting heavy weights one should go for higher reps as our body cannot lift heavy as our body is deprived of carbs, during this time one can use BCAA as it helps the body retain muscle when we lack carbs as energy and we get an extra push during workouts
One might feel exhausted,irritated due to lack of carbs for few days during the keto diet and that is very common but make sure you have maximum 50gms carb prior to workout or post workout to have energy. Keep yourself well hydrated as the body wont hold water and it will cause dehydration.
If you follow Keto properly and strictly you will see the results within 3 days and you might loose upto 4lbs of weight in this period and many more to loose in the coming weeks
I would say to keep Keto diet for about 6-8 weeks then cycle with with normal diet as our body needs carbs and it is always better to change our metabolism.
Normal diet
Carbohydrates-40%
Proteins-40%
fats-20%
KEto Diet
Carbohydrates-5-10%
Proteins-25-30%
Fats-70-75%
*by fats we mean healthy fats
Typical KEto Diet
Breakfast - eggs with isopure protein shake
Brunch - Chicken breast or fish with cheese and butter
Lunch - paneer and green leafy veggies
pre workout-Creatine 5gms and a banana
Intra workout- bcaa 5gms with water sip throughout the workout
post workout-half a banana with protein shake
dinner- lean meat (white meat ike fish or chicken breast) with spinach or salad
*all meat should be cooked in olive oil or coconut oil
*keep on snacking on fatty nuts like cashew,almonts,peanuts etc
*keep hydrated
Stay Healthy stay fit
keep your health @ priority .
Link:-www.thehapstore.com
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