The Keto Diet Plan: How To Lose Weight in just 7 days!
July 2nd, 2018 by David Martin
Keto Diet Plan History:
Thousands of years ago, man lived through hunting, gathering, and fishing. There was no crescent on the horizon, no spaghetti, no candy, or even a bowl of rice. The human being fed on some fruits and especially meat, fat and a lot of fat. We have now evolved, and we use it optimally.
What is Keto Diet (Ketogenic Diet)?
The principle of the Keto diet (Ketogenic Diet) is to consume a decidedly lesser amount of carbohydrate, and high fat low carb diet to promote lipids very much. It is therefore essential to minimize the consumption of sugar and starch which is mostly present in rice, pasta, bread, potatoes, legumes. Thus, moderate protein intake, green vegetables, and a good quality fat intake can be filled with a delicious meal while losing weight.
The ketogenic diet means a portion of food that produces ketone by the liver, indicating that the body does not metabolize carbohydrates but produce lipids.
How Does Keto Diet Work?
As part of a carbohydrate-based diet, the body will always prefer to burn carbohydrates to produce energy, but in case of deficiency of the same, the body begins to burn fat.
The Keto diet is the fastest way to lose your extra pounds while preserving or even increasing your energy. From the second week, you’ll start burning your fat.
By controlling your carbohydrate consumption, you will have fewer cravings for sugar, and by adding an adequate intake of protein and high fat, you won’t be hungry during the diet.
The Keto Diet does not require any unique products. You don’t need to buy expensive food supplements or costly massages and physiotherapy sessions. Ketosis is a natural process that will allow you to burn fat without feeling hungry.
Keto Food List (Ketogenic Food List):
Check the list of foods that can be consumed as part of the ketogenic diet:
Meat: Red meat, ham, sausages, bacon, chicken, and turkey.
Oily Fish: salmon, trout, tuna, mackerel, and kinds of seafood.
Eggs: Eat eggs from the chickens which are raised outdoors because they contain more omega-3 2.
Cream & Butter: Look for grass-fed cow products, for better nutritional qualities.
Balanced Cheese: Blue cheese, cheddar cheese, whole white cheese, feta, mozzarella, whole milk ricotta cheese, Gruyere cheese.
Balanced Nuts and Seeds: Almonds and walnuts, flax seeds, pumpkin seeds, chia seeds.
Balanced Vegetable Oils: Prefer extra virgin olive oil, coconut oil, linseed oil, fish oil.
Low Carb vegetables: Most of the green vegetables, tomatoes, onions, peppers, etc.
Low Sugar Fruits: Blueberries, lemon, raspberries, strawberries.
Herbs: You can use salt, pepper, and various healthy herbs and spices.
Others: Dark chocolate and cocoa powder, coffee, and unsweetened tea.
Foods to Avoid on Keto Diet:
In short, any high carbohydrate food should be avoided
Sweet foods: Soda, fruit juice, smoothies, cake, ice cream, sweets, etc.
Cereals or starches: Flour-based products, wheat, rice, pasta, etc.
Fruits: all fruits, except small portions of fruits such as berries.
Legumes: Peas, beans, lentils, chickpeas.
Root vegetables: potatoes, sweet potatoes, carrots, parsnips.
Alcohol: Due to high carbohydrate content, many alcoholic drinks can make you go out of ketosis.
Keto Diet Plan:
Omelet with two eggs and ½ cup spinach and mushrooms
100 g of rhubarb compote
Roast beef (150 g)
Green salad (100g) and grated red cabbage (50g)
Five black olives
Vinaigrette (2 to 3 tablespoons)
cucumber (50g) and gouda (40g)
Salmon (200 g)
Green salad (50g)
Vinaigrette (1 to 2 tablespoons)
Regular cheddar cheese (40g)
1/4 cup almonds
Hungry on Keto Diet:
Eat till you are filled. As you are about to lose weight, you do not need to count calories or the weight of your food.
And you lose weight …
When you do not consume sugars and starch, your blood sugar level stabilizes and starts the production of insulin, and lowers the fat storage in the hormone. You begin to burn fat while being satisfied.
The results are visible quickly; just a few days are enough to see the difference.
Keto Diet Results in 4 weeks:
The Keto Diet allows you to reach your weight and mainly to retain it. After four weeks of Keto diet, there will be lower sugar levels. Similarly, your insulin level will remain stable, and you will have more cravings. Keto food is available everywhere, and you will learn to make the right choices to eat Keto wherever you are.
Keto Diet on Diabetes:
Nutritional ketosis is also a handy way to control your blood sugar levels. When you eat a high carbohydrate food, your body produces insulin to “demote” the sugar levels in your blood. But since there are a plenty of carbs, the body will tend to burn them first and store fat cells instead of burning them.
By reducing your carbohydrate intake and starting ketosis, your insulin levels will be regulated, controlled, and your body will be forced to tap your fat stores to produce energy. In most cases, this translates into an impressive weight loss.
Keto Diet Side Effects:
There are specific side effects, but they are often present during the first 3 to 4 weeks of keto-adaptation.
Bad Breath from Keto Diet:
One of the most obvious side-effects is that your breath feels fruity, because of acetone, a volatile ketone that is released through your mouth. Acetone is a product used in dissolving the nail polish, so your breath feels like a ” nail polish remover”!
Keto Diet Constipation:
With such a drastic change, the bacteria in your intestinal flora are a little shocked. As they adjust to handle so much fat, you have a good chance of being constipated. If it persists for several weeks, it’s a good sign that you do not eat enough fiber. To fix that, drink more water, and snack foods which are rich in fiber, but low in carbohydrates, to keep you out of your ketosis (e.g., nuts, seeds, broccoli, cauliflower, spinach, etc.).
What is Keto Flu:
Influenza; like symptoms may occur at the beginning of the keto-adaptation (e.g., dizziness, fatigue, insomnia, sugar cravings, etc.). Usually, it fades after the first few weeks.