Beginning a new weight-loss diet is not always a simple decision. And the ketogenic diet, which is a popular low-carb, high-fat diet that may produce quick results, is no exception.
Introduction
Ketogenic diet is low in carbohydrates and high in fats. Replace starchy breads and sugary cereals, rice and roti with avocados, butter, and fatty cuts of meat. When you deplete your glycogen stores, your body adapts to using fat for fuel and generates ketones. Ketones are a slower burning fuel source in comparison to glucose.
One of the biggest challenges of taking up the keto diet is putting and keeping your body in ketosis. Ketosis is a natural metabolic state that tricks your body into burning fat instead of carbs for fuel. So, naturally, to achieve ketosis, you’ll have to say goodbye to carbs and hello to fat (lots of it).
It depends on which version of keto you’re doing, but generally, you should get 5 to 10 percent of your total calories from carbohydrates. The goal is to consume only 20 to 50 grams of net carbs per day. Net carbs are defined as carbs minus fiber and sugar alcohols.
Meanwhile, you’ll need to reach for lots of high-fat foods, like lean meat, avocado, olive oil, butter, cheese, and eggs. The goal is to get about 60 to 80 percent of your daily calories from these kinds of food. http://www.healthastic.in/
Side Effects?
Many people wonder, ‘Is ketogenic diet harmful for our body?’ or ‘Does keto diet have any side effects?’. You’ll likely see some side effects due to changes in the body mechanism, such as headaches, fatigue, and drowsiness — all signs of the so-called “keto flu.”
But as any keto dieter knows, the possibility of losing weight fast can be worth enduring temporary physical aches and carb cravings (as long as you’ve cleared trying the diet with your doctor, that is). Even so, it’s apparent that what a keto dieter really needs is resourceful information, and tons of encouragement. Hence, as an attempt I would like to share my experience with the keto diet.
My Experience
When I first heard about this diet in the year 2017, I was a 20 year old guy who was desperate to lose a few kilos within a few weeks. As I was searching through YouTube, I came across a channel named ‘Beer Biceps’. The guy, Ranveer Allahbadia, is an Indian based fitness expert who had taken the keto diet in the past. He shared his personal experience and keto recipes through his channel.
The Ketogenic Diet is ideally followed for a duration of 30 days. A refeed day is included in between, usually after 12-14 days into the diet. A refeed is simply a deliberate period of higher calorie (carbohydrate) overfeeding during a caloric deficit, lasting anywhere from a few hours to a few days. This is usually to rejuvenate the body of the depleted glycogen stores and make them feel the presence of carbs in the body.
When I decided to follow the Keto diet, I initially set out to follow it for 30 days. Since I grew up in Guwahati, Assam, I had to shape my food items accordingly. I didn’t have access to certain keto foods like avocado, or different types of cereals. Hence, I had to follow it desi style. So, you can consider this as an Indian diet plan to loose weight in 1 month.
Most of the foods that I included in my diet were eggs (boiled, scrambled, omlette), cheese, 1 or 2 slices of brown bread, chicken, pork, some portions of dal and lots of veggies (specially green leafy ones). While on keto, you need to be very careful of the food items and also the ingredients that you use. The main purpose of this diet is to get into ketosis as soon as possible. Any excess amount of carbs can put you out of ketosis.
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