Amazing Keto Diet Plan for Weight Loss

By - DaniaFatima May 30, 2024 Comments (0) 3 Mins Read

Introduction:

Amazing Keto Diet Plan for Weight Loss. Weight loss by keto diet plan is very famous because we can lose 1 pound easily per week. Keto diet plan contains fats more than carbohydrates. In keto diet plan carbohydrates ratio is 10-12%, fats 70% and proteins 18-20%. But normally, we consume carbohydrates more than proteins and fats. Actually, body gets energy from glucose that results from carbohydrates stores in our body. But in keto diet, body gets energy directly from fats by forming ketones in our body.�

Keto Diet Plan for Weight Loss�

Keto Diet Benefits:

Keto diet plan has many beneficial effects on our body but its reality it does not suit everyone. So, when you decided to do keto diet you must consult with your health practitioner or clinical dietitian or nutritionist. These are following benefits of keto diet:

1. Supports Weight Loss:

Keto diet plan helps you to lose weight more fast because it reduces hunger related hormones due to that you feel full and put less calories and in this way you lose weight. Researches have also proved that by doing analysis you can lose more weight with ketogenic diet as compare to other diets.�

Monitoring Weight

2. Prevent from Heart Diseases:�

If you choose healthy fats for ketogenic diet, then it can be beneficial for heart functioning like avocadoes, nuts, seeds and olive oil etc. Actually, healthy fats may lower the cholesterol and LDL or bad fat levels and triglycerides. And increase the HDL or good fat in body that’s why heart remains healthy and chances of heart diseases also reduced.�

Heart Patient

3. Stops Acne:

Acne can be improved by following keto diet plan because due to low carbs, body blood sugar level fall that causes your blood to be more purified or clear that results acne on your face becomes reduced day by day.�

Face Acne

4. Reduce risk of Cancer:�

Researches shows that ketogenic diet also helps to reduce risks of cancer because it maintains blood sugar levels. In cancer patient it also helps in treatment because some cancers worse due to high sugar levels and there is need to lower blood sugar levels. And in this case ketogenic diet plan may be helpful. Ketogenic diet also recommended in chemotherapy treatments because it increase more oxidative stress for cancerous cells as compare to normal cells.�

Cancer Patient

5. Improve Brain Functioning:�

Brain function may improve by production of ketones by ketogenic diet because these ketones provides you neuroprotective health that is beneficial both for brain cells and nerves. In this way, memory may be improved.�

Weight loss is a very hardworking task but it can become easy if you have set your goals to lose weight. Fast weight loss is a dream of every person who is overweight or obese when there is upcoming event in their life because they wish to look beautiful, smart and attractive. Weight loss is not just necessary to maintain your beauty but also mandatory to keep away from bundle of chronic disease. Weight loss journey may be difficult but it gives you more satisfaction, motivation and confidence. There are many fastest ways to lose weight today that are following; 1. Always Consult with your Dietitian: When you have set your goals to start weight loss journey then you must consult with your dietitian because you have no a detailed information about your body biochemistry or metabolism and how it is working slow or fast. You don't know how many calories you have to take or how you have you to maintain a balance among all food groups like carbohydrates, proteins, fats, vitamins and minerals. We don't have knowledge which vitamin is required in exact amount per day as our body is needed or how to choose their sources to fulfil body demands. So, that's why we have to consult with best dietitians before starting diet. 2. Take Proper knowledge or awareness: Today for proper health or for fitness maintenance we have to take workshops or sessions about diet. How we have to choose diet on daily basis. We can also get information through social media. We have to know nutritional facts and benefits of every fruit or vegetable. We should know how to calculate your Body Mass Index and how to calculate daily calories need or requirements. We have to know about sources of proteins and healthy fats. We have to know which food list is best to lose fast body weight to achieve ideal or healthy body weight. Awareness and knowledge about nutrition activates importance of weight maintenance, beauty and wellness. 3. Carbohydrate Intake: Normally, we need 65% of carbohydrates from your diet but when we want to lose weight or fat then the carbohydrates should be minimized. Because when we take carbohydrates, they converted to glucose in body to give energy but extra carbohydrates that are not required for our body, they are all stored as glycogen but due to lack of physical activities like walk, exercise or jogging these glycogens are not in use and they convert to fats in adipose tissues. And when weight loss decision has made then we have to reduce carbohydrates intake to stimulate the utilization of stored fat as a energy for body. 4. Protein Intake: Protein is an essential nutrient for our body to make new cells, repairing and to build strong muscles and to make beautiful skin. Protein digestion takes long time and when it stays for longer, our hunger suppresses and we will feel no food cravings. Protein intake is increased to lose weight. Protein give you low calories but it burns more calories so, in this it helps to lose weight more fast. You have to take energy more from proteins as compare to carbohydrates to lose fat very fast but this game can be played by an expert dietitian in a best way. Main protein sources are eggs, chicken, mutton, beef, lentils, pulses, and legumes. There are many food supplements that are rich in proteins but that are recommended in specific conditions like chronic diseases or obesity complications to lose weight in emergency. 5. Fat Intake: Mostly it is famous to avoid fats if you want to lose weight but there are two types or fats; one is saturated that is not good for our body it can cause to gain weight quickly and its sources are ghee, mayonnaise, butter and palm oil and coconut oil etc. One another type that is unsaturated fats that are healthy fats and that are necessary for normal functioning or our body. I'm not saying this you can't take butter, ghee or coconut oil at all. You can consume if you have ideal or healthy body weight. Unsaturated fats are monounsaturated and polyunsaturated fats that are available in nuts, seeds and fish etc. It means unsaturated fats are needed to lose fat fast because they contain omega-3 fatty acids that boost metabolism to lose weight. 6. Increase Workout: In weight loss journey workout is very important. Without increasing your workout or physical activities you can't lose weight properly. Because the balance between calories intake and calories out can't be carried without physical activity. So, when you have decided to lose weight then you have to do some workouts like tabata workout that is best workout to lose weight very fast, cardio workout or yoga or jogging or weight bearing exercises. Exercises also increase your muscle mass and increase your endurance level that makes you strong internally. And you feel pleasure by doing these activities because exercises also balance your hormones and lessen down your stress and minimize depression. 7. Stay Hydrated: Water intake is essential for our kidneys for proper filtration and excretion also needed water. Our circulatory system demands more water intake for good circulations. Our all organs demands water to perform normal functions and to keep balance between acidity and alkalinity and fluid balance. It also stimulates or boost your metabolism and metabolism rate becomes high that increases chances to burn more fat from body. Water intake also suppress your hunger that is important to control your mood swings and food cravings. Water also helps the body to remove more wastes and toxins from body. 8. Fulfill Sleep: 8 hours sleep is required for our body to keep metabolism boost. This sleep time is defined as starts from after Isha prayer and ends before Fajer prayer. In this time of 8 hours our body doing cleansing and detoxification that removes more wastes and toxins from body. If cleansing and detoxification is good, then we are safe from any organ damage or kidney or liver disease. It helps too much to maintain or lose weight. Without it you can never be successful to lose weight very fast or normally whether you are doing heavy exercises or very strict diet plans. 9. Reduce Stress. If you are not spending a stable life or you are depressed and you also want to lose weight, then you can't be successful to lose weight more fast. Because stress hormones when going up in our body due to tension it suppress hunger or metabolic related hormones that can also stimulate over hunger feeling every time so, in these situations your metabolism rate become slow down and calories burn become very slow and you can't get benefits from strict weight loss diet plans. If you want to lose weight you have to manage your stress by yourself or by help of psychologist.

Brain Health

Complications with Ketogenic Diet:�

If you follow ketogenic diet for longer time it may put your health on risks. These are following side effects of ketogenic diet;

Low Blood Sugar Levels
Fatigue
Constipation�
Weakness and deficiencies
Headache
Nausea
Vomiting
Fat build up in liver�
Low endurance level

Food Choose for Ketogenic Diet:

Nuts like almonds, walnuts, cashew nuts and pistachio
Seeds like sesame seeds, flaxseeds, chia seeds, pumpkin seeds and sunflower seeds
Dairy products like butter, ghee, cheese, yoghurt and milk
Meat like chicken, mutton, beef and fish�
Eggs

Foods you Can’t Choose for Ketogenic Diet:�

Cereals�
Avoid Sugary foods like candy, soda, biscuits, sports drinks, beverages, desserts, cakes and pastries
Avoid starchy foods
Avid high glycemic fruits like mango, watermelon and melon etc.�