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what is Keto diet?

                WHAT IS KETO DIET ?                                          

      Ketogenic diet or as we like to say it ‘Keto diet’

It’s not a plan you have to buy online or have to sign up for. It’s not eating of special food you are delivered or you get after reading a complicated book. A keto diet is simple a shift in how you eat, just altering some basic  recipes and making your body a fat burning machine.

A keto diet is a High fat and Low carbs eating plan. When you consume high fat and low carbs your body gets in a state known as ‘ketosis’ a metabolic state where your body burns fat instead of carbs as fuel often leading to rapid and substantial weight loss.

Your body needs to enter in ketosis. It may take some time as a beginner but eventually it will. When your body enters ketosis, your liver start making ketons a super fuel that now your body makes from fat.
You know that ketosis has begun when 
  1. you no longer crave  sugar 
  2. You feel more energetic 
  3. You have keto breath 

Now, what is keto breath?

 You may smell your breath it will have a metallic tint or a rotten sweet apple like smell. You will not smell bad. It is just a little change , people around you will even hardly notice.

So, now what you can eat and what you cannot eat in Keto diet.You can have simple complete proteins,they may have high fat content but should have zero carbs  or can have a little carbs in them but then you have to eliminate carbs in further meal(s).  You can have :-          

  1. Chicken
  2. Turkey
  3. Sugar free high fat yogurt 
  4. Avocado
  5. Nuts
  6. Oils
  7. Ghee

What cannot have is food with high glycimic index or in simple words ‘high carb food’. It is not necessary that only unhealthy food like fries,burgers, tacos etc have high carbs . Healthy food like fruits,vegetables,whole wheat pasta,oats etc also have high glycimic index. You have to completely avoid food with simple sugar .They get converted into glucose and join blood stream pretty quickly. Glucose shuts up ketosis and that is why we want to avoid these food. You cannot have

  1. Oats
  2. Cakes 
  3. Pasta
  4. Carrots
  5. Apples
  6. Soda

Every Keto person should a keep an eye on the macros.What i followed was 

  • 70% fats
  • 25% protein
  • 5% carbs 

Everyone has a different way of entering ketosis. Everyone has different macro needs.It all depends upon your weight, height and age. Calculate your maintenance using calorie calculator. Press this to calculate yours.

Go for a caloric deficit diet or you can start with maintenance calories too. That is all you need to know. Now you can add an extra spoon butter in your roasted chicken and still lose fat.How amazing it is that in keto diet you don’t crave for the food that actually eliminates ketosis. Some tips before starting keto diet :-
  1. Calculate your macros.
  2. Prefer eating simple and classic meals.
  3. Drink more water it will boost up your fat burning process.
  4. Avoid sugar

You may feel tired or energy deficient.You can experience headaches,nausea too but it is all normal.It is due to lack of glycogen in your body.These are also the symptoms that your body is undergoing ketosis .Eventually your body will adapt it and you will feel even more energetic.This is called Keto flu and it can be avoided by drinking a lot of water as i have mentioned in the tips too.

All the best for your Keto diet.





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Mrinal Devgan

HEALTH AND FITNESS BLOGGER

An engineering student with fitness as a passion. Into fitness from 4 years , would love to make a positive change in you through this blog.

Mrinal Devgan

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