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  • Low Carb Diet Vs High Carb Diet – Ideal & Healthy Weight loss Diet

    Low Carb Diet Vs High Carb Diet – Ideal & Healthy Weight loss Diet

    This will give you cross comparison between two forms of diet methods – Low Carb Diet Vs High Carb Diet .

    Low Carb Diet Vs High Carb Diet – Ideal Weight loss Diet

    Diet is like a holy word in dictionary of every one who wants to look healthy and be healthy . Health is not just internal these days , looking healthy does matters a lot . So one confusion on choosing a diet is Low Carb Diet Vs High Carb Diet , that is whether to take carbohydrates or to avoid carbohydrates or to reduce carbohydrate . So that’s what we will discuss under the heading of comparison between Low Carb Diet Vs High Carb Diet .

    Carbohydrate and Diet – Things You must Know

    Carbohydrates are an integral part of our diet. They are the most commonly available bio molecules. They serve as an essential reservoir of energy for most organisms , but are not classified as essential nutrients. Carbohydrates are mere sugars or starches. But when it comes to the point of dieting there is always a serious confusion between Low Carb Diet Vs High Carb Diet . That is whether to intake carbohydrates or to skip carbohydrate to reduce weight .

    That is a confusion between Low Carb Diet Vs High Carb Diet .

    Read Also : Weight Loss Diet plan for Different Age & Different diet methods

    Carbohydrate – What is That ?

    Carbohydrates are primarily a source of immediate energy for all of our body’s cells. One gram of carbohydrate contains approximately 4 kilocalories. It is studied that about 40-65 percent of a body’s energy requirements are obtained from carbohydrates, that is 130 grams per day is essential for the general population.

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    The glycemic index (GI) is a ranking system for carbohydrates based on their effect to raise the blood sugar level. The ranking ranges from 0 to 100. Foods with a GI close to 0 have less impact on the blood sugar level. Foods with a GI under 55 are considered as low GI, between 56 and 69 as intermediate GI, and more than 70 as high GI.

    Carbohydrates are found in grains, legumes, starchy vegetables, fruits, sweeteners, nuts, and seeds. Not all carbohydrates are created equal; some are rich in carbs, whereas some are low carbohydrate foods.

    But with carbohydrates being projected as bad and unpleasant food; if the right carb is consumed in moderation it can be beneficial to gain good health, weight and longevity. 

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    Read Also : Cancer Preventing Ketogenic Diet Plans

    Here makes the sensibility to discuss between Low Carb Diet Vs High Carb Diet –

    Low carb diet

    Low carb diet is defined as restricting carbohydrates to less than 20% of the calorie intake. It is not a new concept in the medical community. It is widely used for various benefits like weight loss, better control over insulin and thus blood sugar level, decreased risk of cancer and cardiovascular diseases, and increased cognitive performance.

    Our body stores glucose required for 24 hours, once glucose is not available as source of energy our body burns the fat in our diet or stored in our body.

    The main culprit behind the rise in blood sugar level, weight gain, and chronic diseases is carbohydrates. So just by throwing them like the weeds in your beautiful garden you can enjoy better health. Totally being low on carb intake is also bad for your health. Don’t just cut down carbs but limit them. The brain requires a minimum of 130 grams of carbohydrates a day to function in an optimal condition.

    When it comes to Low Carb Diet Vs High Carb Diet i recommend don’t choose either side strictly choose the average of these . Neither too high nor too low carb.

    As in case of Atkin’s diet, which is a low carb diet that became popular in 1972 it was revolutionizing as it was preceded by low fat diet. With low carb diet, fat was allowed to be consumed. With low carb weight loss was significant, along with other health benefits like lowered blood pressure, cholesterol as well as the triglycerides. With this the chronic diseases are all kept at bay.

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    Downside of low carb diet 

    Just as there are benefits, there are flaws attached to the low carb diet. The biggest disadvantage in low carb diet is the wanted and unwanted carbs are cut whereas high fat foods are consumed like cheese, high fat meats and poultry.

    Our body stores glucose required for 24 hours, once glucose is not available as source of energy our body burns the fat in our diet or stored in our body. With low carb diet there is an initial induction phase where all the carbs are totally eliminated from the diet. Then the body turns to burn down the muscle mass for the stored glucose that is glycogen. As the glycogen stores get depleted, and then the body fat is being consumed. But this is with the production of ketones. Ketones are responsible for bad odour from the mouth, light headedness, headache, and easy fatigability.

    Cutting healthy carbs can deprive the brain, kidneys, muscles, and heart of their energy supply. As the carbs are cut, body goes into a state of ketosis characterized by lethargy, tiredness, headache, and bad breath. This state of ketosis for prolonged periods is detrimental to health of an individual. Following a low carb diet for prolonged duration can result in increased risk of cholesterol, osteoporosis, kidney disease, and sudden death too.

    Low carb diets are not sustainable. Over a prolonged duration they make a person fatter and not thinner. They make you feel deprived and bloat your tummy.

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    Effects on health with low carb diet

    If you are the one with insulin resistance and have diabetes mellitus, or obese then low carb diet is the ideal diet for you as it helps you in lowering your blood sugar as well as insulin levels, the bad cholesterol as well as the blood pressure will decrease. The good news is the “good” HDL cholesterol will only increase.

    The havoc low carb diet created is of bigger magnitude. As the body starts breaking down the muscle for its energy requirement, the metabolism slows down. The calories consumed are of a very high quantity.  Due to this the weight regains with cutting down carbs from your diet. Thus weight loss is not permanent with low carb diet.

    By cutting down carbs and increasing the high fat diet, the “bad” LDL cholesterol with raise up. With too much of meat consumption, the amino acid homocysteine will increase and the risk of heart disease is greatly increased. The ketones accumulated will burden the kidneys and the incidence of kidney stones will be increased in such individuals.

    Read Also : Ketogenic diet Weight loss menu for Beginners -Ketosis

    You will miss this with Low carb Diet

    When you choose Low carb diet then on the battle between Low Carb Diet Vs High Carb Diet you will miss these things .

    With low carb diet your body will be deprived of essential nutrients which are required for well being by shunning away foods like:

    1. Beans: These are protein, Vitamin B and carbs rich. They protect the heart and also prevent cancer.
    2. Fruits and vegetables: These help prevent cancer, are safe to the heart, prevent stroke too. Most of these are filling and help in cutting down calorie intake without leading to any form of deprivation.
    3. Whole grains
    4. Dairy products: Carb restricted or low carb diet allows butter and cream consumption. But the recommended calcium requirement will not be available from these sources. Hence fat free or low fat versions of milk and curds are advised.
    5. Fiber: Fruits, vegetables, are rich in fiber which helps in reducing cholesterol, blood sugar.
    6. Vitamins and minerals: By cutting down carbs, the vitamins and minerals are also cut down as fruits and vegetables are restricted.

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    Benefits of low carb diet

    Low carb has its own benefits when it is done effectively and in the correct manner . Above we discussed its consequence of Low carb diet but if you follow Low carb diet in correct manner here you get the Amazing benefits of Low carb diet .

    Studies have shown that cutting down the calorie intake by cutting down carb is ideal for fat loss. The final outcome is significant weight loss, improvements in sleep and mood and general well being. The markers of metabolism like blood pressure, insulin sensitivity, and triglycerides have greatly improved. With these being controlled the endocrine disorders like the PCOS, infertility and low testosterone will all be rectified.

    These are the key benefits of Low carb diet

    1. Fast weight loss as the body metabolizes fat in the body as carbs are deficient.
    2. Better cognitive function.
    3. Reduced risk of metabolic syndrome and heart disease.
    4. Lower risk for diabetes mellitus.
    5. Helps fight cancer.
    6. Better digestion and hormone regulation.
    7. Problems associated with low carb diet

    Many gut conditions will also be resolved by cutting down on many carbs. Ketogenic diets with low carb intake are used to treat many neurologic disorders including Alzheimer’s disease and many types of cancer.

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    High Carb Diet

         High carb diet has no official definition. Obtaining a high calorie of about 53% for weight from only carbs is considered as bad for weight gain and obesity. A high carb diet is considered as a bad diet for weight loss as it includes 275 to 350 grams of carb intake per day.

     High carb foods are whole grains like breads, cereals, and pasta, starchy vegetables like potatoes, corn, fruits, milk, and yogurt. A high carb diet is often considered as bad in terms of gaining weight and obesity.

    The basic principle of a high carb diet is to consume foods that are rich in carbohydrates. When our body is supplied with carbohydrates, cells fail to metabolize fat into energy. Thus the fat storage increases. This is the main reason why high carb diet is not of significance in our society which aims at losing weight.

    A well balanced high carb diet provides 60% of its calories from carbs, 20% from proteins, and 20% from fat.

    With so many benefits of low carb diet being discussed everywhere many have lowered their carb intake to lead a happier life. But it is not the truth over a long period of time.

    For a healthy active individual, cutting down carb can send a signal to the body that it is under stress and can affect the function of thyroid as well as the adrenal gland. Impaired functioning of the adrenals can cause various hormonal imbalances. It can cause problems related to infertility, menstruation, and mood disorders.

    Prolonged low carb diet can also starve our good microbial gut flora of its energy requirement by the fermentable sugar. This can create dysbiosis.

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    Reasons to increase carb intake – Benefits of High Carb

    High carb diet lowers the BMI. This is achieved by restricting the calorie intake to 1600 to 2000 calories a day. This can be derived from high carb fruits, vegetables, and low fat dairy products rather than fatty foods. The former have more water and fiber content, and are low in trans and started foods. As the fats are restricted, the carbohydrates will be metabolized into energy. This makes burning the fat easier.

    High carb diet that has low GI food foods protects against heart disease and stroke. This is due to the presence of phytochemicals, vegetable proteins, and fibres rich in low GI foods.

    High carb diet as compared to low carb diet increases the mood, acts as a tranquilizer, and reduces appetite.

    This form of diet is generally good for athletes as it provides them nutrients and energy for longer periods of time.

    They are the key benefits of High carb diet

    1. If you are involved in daily exercise.
    2. Irregular periods or menstruation abnormalities.
    3. Sleep, mood issues.
    4. Adrenal insufficiency
    5. Hypothyroidism
    6. Pregnant or breastfeeding
    7. If you are on a low carb diet for a prolonged time.

    Why high carb diet not advised

    It is linked to cancer. Cancer cells depend on glucose for growth and multiplication. In a high carb diet, the cancer cells multiply rapidly thus progressing the stage of the growth of tumors.

    A high cab diet causes memory impairment in older people as it develops cognitive impairment. The increased level of carbs affects the blood vessels of the brain and in turn proteins are formed that are toxic to brain health. This increases the risk of Alzheimer’s disease.

    A low fat high carb diet with increased sugar intake worsens the blood cholesterol and triglyceride levels. Thus it increases the risk of heart diseases and other ailments.

    A high carb diet leads to rapid weight loss if the excess calories are not burnt effectively. This form of diet is not advisable to type 2 diabetes mellitus patients.

    Low Carb Diet Vs High Carb Diet – Which is superior?     

    Low Carb Diet Vs High Carb Dietis a topic of discussion since ages. The main component involved is weight and fat loss, without depriving the body of its protein and nutrition needs. The best way to burn that extra kilos of fat is by burning it and reducing the intake significantly. High and low carbohydrate diet are both considered as a wonderful way to lose weight, but which is superior is debate worthy.

    The choice to determine which diet is superior depends on the individual.  It is the present craze to switch to a low carb diet.

    • This includes intake of high protein and fats and thus reducing carb intake. Carbs can be reduced to as low as 50 grams per day or even lesser than that.
    • Low carb diet significantly reduces weight as more calories are burned here than consumed. Low carb is very low in calories, so weight loss is guaranteed.
    • Low carb diet should be a minimum of 1300 calorie intake in women per day and 1700 per day for men. It should be combined with fiber supplement.

    Now to compare the above lines will see points on High Carb to get nutshell of Low Carb Diet Vs High Carb Diet

    • High carbohydrate diet is not a bad diet plan. It does cause weight loss by reducing the body fat but not as significant as low carb diet.
    • In studies conducted in US, it is found that high carb diet people have a low BMI. This is because they include water and high fiber content. The fat consumed is low.
    • Overall the consumption of trans fats and saturated fats is low.

    There are many debates on the superiority of these diets – Low Carb Diet Vs High Carb Diet. Either ways it is essential to include a balanced diet. Both diets are equally good in weight loss and to get back in shape. The diet should be adapted and should be carried out throughout life. Exercise clubbed to the diet of choice rich in essential nutrients and proteins and definitely good fats is important.

    Combining both  

    Now we will combine both the diet plans

    Low Carb Diet Vs High Carb Diet ( as ) Low Carb Diet & High Carb Diet

    Low Carb Diet Vs High Carb Diet has been a topic of debate and gained significant interest and concern. Low carb diet is the significant weight loss diet. People who are active metabolically and healthy without any underlying disease can supplement grains like rice into the low carb diet to make it the ideal diet for weight loss.

    It is up to you to select which diet is suitable for you and stick to it and achieve weight loss.

    It is advised to consume low crabs on some days and high carbs on other days. For significant weight loss with the combination of these plans it is advised to incorporate exercise to make it effective. The main aim of combination diet is to keep your body guessing what quantity of carbs intake you will follow. This in turn will help body to burn fat.

    To conclude, low carb or high carb diet is not a magic diet. It takes time for our body to adjust to the eating plan. Altering between low and high carb diet is an excellent diet plan. High carb diet contributes to obesity and diabetes both of which are risk factors for heart disease.

    The bottom line of any diet plan , same here in case of Low Carb Diet Vs High Carb Diet. You are advised to stick to any diet plan which suits the individual’s body needs.

  • Weight Loss Diet plan for Different Age & Different diet methods

    Weight Loss Diet plan for Different Age & Different diet methods

    Diet is a common term, used to describe the sum of food consumed by a person or any living organism. It literally means specific intake of food that supplies nutrition for the purpose of maintaining good health or for weight-management reasons. Health and weight are often related. Almost every diet that we follow are inline with our culture, religion and geography. A healthy diet comprises of complete nutrition which can be got from vitamins, minerals, carbohydrates, proteins and fats. A healthy diet improves and maintains optimal health. Many people choose to forgo certain foods like meat and meat products, milk and dairy products, for health reasons, or due to moral issues, or by an environment friendly attitude. So today we will focus on Weight Loss Diet plan for Different Age & Different diet methods.

    Weight loss is another trending subject in today’s world. In medicine, it refers to the state of physical health or fitness characterised by reduction in the total body mass, which is because of loss of fat (adipose  tissue) tissue, water (fluid accumulated),  the bone minerals, muscle mass and other tissue that builds up the body.    Intentional weight loss means losing weight for the purpose of growing thinner. Unintentional weight loss is mostly related to some chronic health condition, a medical health problem.

    Weight management is a continued approach to a healthy living. It requires maintaining equilibrium between energy expenditure and energy intake. This is achieved by weight loss and a healthy lifestyle. Weight loss is not possible by using a particular diet plan. It has to be clubbed with adequate physical activity.

    There are several Weight Loss Diet plans available for weight loss. Not all plans suit a person. To consider a diet plan accepted by an individual it depends on the person’s physical and mental state of health. Some of the well accepted and popular diet plans are discussed here.

    Weight Loss Diet plan for Different Age & Different diet methods

    Weight Loss Diet will not be same for every age group . It really depends upon one’s age and physical health condition and responding of body to choose the correct weight loss diet plan based on Age

    # Paleo Diet

    Paleo diet is the ultimate perfect solution for weight loss. It is also called the caveman’s diet. The word caveman brings to our mind picture of a masculine man with broad shoulders  and a muscular body who hunts and kills wild animals as part of his routine and also eats what he hunts after cooking them over flame. This is a DIY diet depending on calories.  This is the most primitive form of eating which includes enjoying food and feasting.

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    Aim / benefit of Paleo Diet

    The primary goal of paleo diet is to train the body to crave foods high in nutrition. This also teaches to thoroughly enjoy the food through eating with own hands and taking time to savor each meal. It promotes healthy lifestyle through fasting between feasting which balances the calories.

    What you can eat in Paleo Diet ?

    Paleo diet food menu stresses on eating the same way as humans were designed to eat before agriculture were developed. The method followed here is fasting for long intervals of time followed by feasting. The foods like lean meat, raw vegetables, large quantities of water, raw fruits and nuts are to be eaten. Carbohydrate rich diet and dairy has to be avoided. These foods are the highlight in this kind of Weight Loss Diet.

    Pros and Cons of Paleo diet

    The main advantage or Pros of Paleo diet is that it stresses on the intake of healthy. The main disadvantage or cons of Paleo diet is long periods of fasting is not advisable for weight loss and inconsistent eating habits can lead to binge eating and food obsession. In this diet there is complete nulling of sugar and dairy which can lead to certain dificiencies in the body. Hence it is not advisable for long time.  It is little expensive as foods should be organic and naturally available like what our ancestors ate.

    Paleo diet is a best Weight Loss Diet because can help shed those few extra pounds along with a whole life holistic approach by detoxifying our body completely.

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    #Atkins Diet 

    This is a type of ketogenic diet where the main focus is on controlling the levels of insulin in the body by adapting a low carbohydrate diet. Consumption of fats and proteins in large quantities as compared top carbohydrates is advised here.

    It is well known as low carb weight loss diet. It acts by reducing appetite and thus decreases the calorie intake.

    How Atkins diet works 

    Atkins diet is split into 4 phases.

    1. Induction phase: During this phase less than 20 grams of carbs is taken per day for 2 continuous days. Weight loss starts here
    2. Balancing phase: Here small amounts of carbs, nuts, and small quantity of fruits are introduced.
    3. Fine-tuning phase: After meeting the desired goal, carbs are increased to slow down loss of weight.
    4. Maintenance phase: This stage is feasting on carbs but without increasing weight.

    What to eat and not to eat in Atkins diet 

    Soft drinks, juices, ice cream, grains, vegetable oils, trans fats, high carb vegetables, high carb fruits like banana, oranges, apples and grapes, potatoes,  are avoided except in the induction phase. Meat, sea food and fish, full fat diary, low carb vegetables, eggs, nuts and seeds are to be eaten in this diet.

    Pros and Cons of Atkins diet 

    The advantage is atkins diet is a flexible diet. After the induction phase is over, healthier carbohydrates like fruits, berries, potatoes, legumes, oats, and rice can be introduced back into the diet. This has to be in moderate levels.

    This is an easier, sustainable and ideal diet for losing weight with visual results.

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    #Ketogenic Diet

    Ketogenic diet also called the “low carbohydrate high fat diet” is the most effective and trending weight loss diet. Ketosis is a biochemical process that occurs in human body wherein fats are used to energise the body instead of what blood glucose does and it happens in the absence of carbohydrates only. So, when there is low insulin, human body starts the ketosis.  This is witnessed by an activity of adipocytes releasing fatty acids to be utilized as fuel which get converted to ketones. The main reason for adapting ketogenic diet is for weight loss, as shown by  various studies that support low carb diet to be effective over low fat diet for weight loss.

    The best practice to initiate ketogenic diet is by including one protein, two vegetables and one fat in each meal considering the calorie intake totally.

    Read Also : Ketogenic diet Weight loss menu for Beginners -Ketosis

    What to eat in Ketogenic diet

    Healthy fats:  The major source of calories in a ketogenic diet is from the natural fats such as meat, avocado, egg, butter and olive oil. These are saturated fats and are allowed in the keto diet. Here is the ketogenic diet chart .

    Protein: This is the second most consumed calorie portion in the ketogenic diet. Most of the fat rich foods contain protein too. It is important to observe that protein intake doesnt go higher than fat intake.

    Vegetables:  The best vegetables to eat in keto diet are those that are low in carbohydrates and calories. Those vegetables that are grown in the ground are to be avoided. The organic ones are to be selected.

    Fruits: Fruits are rich in sugar and calories. So it’s better to avoid fruits in the keto diet. The exception to this is avocado. While choosing fruits it should be noted to choose the fruits low in calories and high in antioxidants like berries. Avoid fruit juices.

    You all know that this is a highly trending Weight Loss Diet .

    #South Beach Diet

    South beach diet was designed to lower the risk of developing cardiovascular disease. This is a much accepted friendly diet for weight loss.

    This is not a traditional low carb diet. In this diet it is recommended to eat the right carbohydrate, with low glycemic index.

    What to eat in South beach diet

    These include whole grains, specific fruits and vegetables, appropriate fats such as olive oil, and lean protein sources.

    Phases of South beach diet

    The 3 phases are:

    1. Phase 1: This lasts for about 2 weeks and aims at kick starting the weight loss process. Here there may be rapid weight loss as it aims to eliminate cravings for sugar rich foods and starch, thus stabilizing blood sugar levels. Bread, rice, potatoes, cake, cookies, ice cream, fruits, alcoholic drinks are to be avoided.
    2. Phase 2: Achieving the target weight. This continues till achieved weight is lost. In this phase weight remains steady. In this stage, carbs are reintroduced little by little. If the person is uncomfortable at any time, it is advised to return to phase 1 till stabilized.
    3. Phase 3: Adopting a lifestyle. It is maintaining an ideal body weight and thus experiencing better health.

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    Pros and Cons of South beach diet 

    It leads to quick weight loss. People enjoy better health and feel satisfied with the food they eat. Foods rich in high glycemic index are allowed in this diet which contain high sugar and will remain high for long periods of time and thus not advised.

    This is a scientifically proven diet for weight loss.

    #Dukan Diet 

    This diet was created by Pierre Dukan, a French general practitioner and a nutritionist. The theory behind this diet is limiting carbohydrates forces body to burn fat.

    Lean protein, oat bran, water and daily 20 minute walk are the components of this diet plan. In this a person is given the opportunity to eat unlimited quantities of approved foods, which include very few carbs.

    What to eat in Dukan diet 

    Dukan diet emphasizes eating lot of protein and oat bran.

    This diet is followed in 4 phases.

    1. Attack phase (1-10 days): This includes eating lots of lean protein, oat bran – 1.5 tbsp and a minimum of 6 cups of water everyday.
    2. Cruise Phase (lasts several months): This includes addition of low carbohydrate vegetables every other day plus an extra table spoon of oat bran.
    3. Consolidation : During this phase, veggies can be consumed every day with 1/2 fruit pieces, wheat grain bread, and 1 serving of hard cheese. During these phase there can be 1 or 2 celebration meals.
    4. Stabilization phase: Is a maintenance phase. In this for one day a week, all protein rules from attack phase is followed.

    These are the phases of Dukan diet for Weight Loss Diet.

    Spices, tea and coffee unsweetened, sugar-free gum, artificial sweeteners are allowed. A glass of wine can be consumed per day in consolidation and stabilization phase. It is important to take a 20 minute walk during this diet.

    Pros and Cons of Dukan diet 

    It is an easy diet to plan, shop, and prepare meals. This diet is not advisable for elderly, diabetics, patients with renal and heart disease, and on medications. This diet does not teach lifelong healthy eating habits. Until the desired weight is lost it is advised to continue with the consolidation phase, but this on long term will cause deficiency of adequate nutrition.

    To conclude, this diet is very effective for weight loss as it is a protein rich diet. It results in significant weight loss as only few carbohydrates are allowed.

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    #Vegan Diet 

    Vegan refers to vegetarians who do not consume eggs, dairy, or animal products.  This group of people does not consume meat. Veganism these days is defined as living a lifestyle free from all sorts of cruelty (including hurting/killing animals).

    What to eat in Vegan diet 

    Vegans avoid foods containing any ingredients that come from animal. These include shellfish, meat, chicken, fish, eggs, diary, and honey.  They eat variety of plant foods including beans, nuts, seeds, fruits, and vegetables.

    Pros and Cons of Vegan diet 

    Several studies were done in comparison between the vegetarians and the non vegetarians. It was found that the vegans lost more weight and within a shorter span of time as compared to non vegetarians. This is because of lower calorie intake. Since no animal, egg, and dairy products are consumed it is though that this diet is beneficial in losing weight.

    Nutrients such as Vitamin B12, iodine, calcium and iron are absent in the Vegan diet. Omega-3 fatty acids as they eliminate animal foods completely. It is a major cons of vegan diet while vegan diet has a great role in reducing cholesterol , heart disease risk that becomes the highest pros of vegan diet .

    #Low Carb Diet

    Low carb diet is rich in fats, proteins. The carbohydrate intake is restricted here. It causes significant weight loss.

    What to eat in Low carb diet

    Lean meat, fish, eggs, fruit, vegetables, nuts, high dairy fat, and fats and oils in restricted quantities can be consumed in this diet. Nuts and cheese has to be consumed in moderation.  Foods rich in carbs have to be strictly avoided like pasta, pastries, vegetables grown underground, processed food, juices, and high omega-6 oils.

    Here is the Low Card diet Food chart for week to boost weight loss .

    Pros and Cons of Low carb diet

    This diet can be followed by a healthy individual.  Anyone suffering from any underlying disease or on medication cannot continue with this diet.

    Low carb diet is an ideal as Weight Loss Diet with little supervised eating.

    #Ultra Low Fat Diet

    This Ultra Low Fat Diet is only useful in very obese individuals. There is very low fat (10 % calories),  low in proteins (10%), and rich in carbohydrates (80%) in this diet.

    It is ideal diet for morbid obesity.

    Fats are required to serve function sin our body. An ultra low fat diet is unpleasurable to eat as it lacks taste and also various nutrients.

    In general, it is not efficient in losing weight except in cases of morbid obesity.

    #The HCG Diet 

    This is an extreme weight loss diet plan where a person looses 500 grams to 1 kg of body weight per day. HCG is human chorionic gonadotropin, a hormone present during pregnancy. It can be also be a symptom of cancers like ovarian, placental, and testicular cancers.

    HCG is known to boost metabolism and thus helps in losing large amounts of fat. During this diet phase the hunger is totally suppressed.  It is also claimed that along with loss of fat mass, it causes reduction in muscle mass too.

    Here is the HCG Diet chart for weight loss .

    HCG diet consisted of 2 main components:

    1. An ultra low calorie diet of 500 calories per day.
    2. The HCG hormone is administered via injections.

    It is generally divided into 3 phases:

    1. Loading phase: This phase includes Taking HCG and eat plenty of high-fat, high calorie diet food for 2 days.
    2. Weight loss phase: HCG should be taken with 500 calories per day for 3 to 6 weeks.
    3. Maintenance phase: HCG is stopped and glucose intake is increased. Starch and sugar are to be avoided for 3 weeks.

    For people with less weight to lose it is recommended to continue this diet for 3 weeks.  And for more weight loss at least 6 weeks is advised.

    Pros and Cons of HCG diet

    HCG diet helps in losing weight significantly.  HCG has lots of side effects such as headache, fatigue, and depression.

    Any diet with low calorie intake of 500 calories per day will cause weight loss.

    To conclude, none of these diets alone can lead to weight loss. Adequate portion control along with physical exercise is necessary to maintain good weight and health. Whatever suits the best to an individual has to be adapted and strictly followed for optimum weight reduction.

  • Water Fasting Benefiting conditions and Risky Water Fast

    Water Fasting Benefiting conditions and Risky Water Fast

    Water fasting is also known as water cleanse. It is one of the most intense fasting options available in recent times. It has been advocated as the best ways for detoxification and to bring about therapeutic changes. Water fasting is a zero calorie diet. It is very much different from calorie restriction in which a person’s daily calorie intake is reduced by 20-40%.

    Water fasting is not suitable for everyone and not at all times. It is done based on religious or spiritual reasons, to raise awareness for a particular cause, to reduce weight, lower blood cholesterol and heart rate, reduces body fat, and even reduces the risk of serious conditions.

    The first few days of fast are difficult. The emotional challenge of not consuming any food is very challenging. After 2 to 3 days the body goes into a state of ketosis but its not a ketogenic diet , where it generates fuel by burning fat stores in our body.

    Benefits of water fasting :

    • As water fasting is zero calories intake it leads to burn out approximate 1 pound of fat per day. Hence it is considered as the fastest weight loss method.
    • With water fasting there is less fluctuation in blood sugar levels, thus increasing insulin sensitivity.
    • After an episode of infection and inflammation water fasting helps in improving body repair, recovery, and healing.
    • This zero calorie diet is known to lower blood pressure, and stress levels.
    • It reduces the cancer cell proliferation.
    • Water fasting is known to increase immunity.
    • Water fasting has potential effects on reducing the risk of heart diseases.
    • It is known to slow down ageing and cognitive decline.
    • Water fasting is ideal in those having gastrointestinal problems such as gastritis, irritable bowel syndrome, constipation, diarrhoea, loss of appetite, acid peptic disease, and sensation of bloating.
    • Water fasting is an excellent opportunity for spiritual and emotional introspection.

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    Who can do Water fasting :

    Water fasting is for those who are medically fit. The individual should be able to cope up with intense calorie deprivation. Underweight people might feel this fast too hard to follow, as they can experience more fatigue compared to the others. It is ideal to consult a medical professional before starting this water fast.

    Obese people tend to lose weight with this form of diet. However, the weight reduced will return as soon as the calorie rich diet is reintroduced. So its highly recommended way to quick weight loss for Obese people.

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    How to do Water fasting :

    Water fast requires dedication. It is not a simple fast. It requires perseverance and dedication for 7 to 14 days for the actual procedure.

    1. Planning : It is very essential to prepare the body for the fast. Setting the mind to accept the various bodily reactions encountered during fast is very essential.
    2. Before the fast : It is needed to follow with alternatives to water before the fast.
    3. How long to fast : It is common to fast for 4 to 7 days. The fatter an individual, fasting for longer periods is possible
    4. Water fast : While on water fast it is advised to have only mineral water. At least a minimum of 2 to 3 liters of water should be consumed per day.
    5. Weight loss : This is observed in the initial few days.
    6. Body reactions :  Women take about 2 days and men take 3 days for their body’s to get adjusted to this fast. For the initial few days there will be hunger pangs associated with dizziness, weakness, nausea encountered. After 2 to 3 days these reaction subside and the body feels energetic.
    7. Rest : Plenty of rest is advised before commencing and during the fast allowing the body to detoxify and heal itself.
    8. Break the fast : Just after breaking the fast it should be kept in mind not to over-indulge. Easily digestible items should be started immediately after breaking the fast.
    9. After the fast : There is a sense of well-being after the fast.

    Read Also : Hormonal Imbalance Signs and Treatment in Men & Women

    Conditions where water fasting is beneficial:

    Water fasting is beneficial for many conditions those include –

    1. Water fasting motivates Weight loss : This is the most important benefit of water fast. As the body goes into a state of ketosis, the internal fat stores are being used up for energy. In water fasting a state of ketosis is achieved faster than any other diet plan. Thus weight loss is drastic with this type of fast.
    2. Water fasting cures Hypertension : Medically supervised water fasting is the treatment for hypertension.
    3. Water fasting Slows down aging : Water fasting reduces the oxidative damage and inflammation and thus slows aging. It is a known fact that no force on earth can reduce aging. Water fast helps in slowing the process of aging.
    4. Water fasting Improves cell recycling : Water fasting encourages body’s natural healing mechanisms to destroy and recycle the damaged tissues.
    5. Water fasting reduce cancer risk : Decreased incidence of cancer and metabolic syndrome.

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         6. Water fasting helps in Colon cleanser :  water fast helps in colon diseases by cleaning the colon of the toxic wastes and aids digestion.

    Complications or Risks of water fasting : Is it water fasting risky ?

    Water fasting has got lot of its own benefit as pros but there cons of water fasting which is mainly because there are so many complications or health issues with water fasting.

    1. Electrolyte imbalance s observed first.
    2. Cardiac arrhythmias, nephrolithiasis, gout.
    3. It lowers the blood pressure significantly especially on standing, causes anaemia, and gouty arthritis.
    4. The chances of sudden death are also noted.

    Who should not do Water fasting :

    Everyone cannot do water fasting only very healthy persons can try water fasting . If you have certain medical conditions water fasting is risky for you .

    1. People who are emaciated.
    2. Pregnant and nursing mothers.
    3. Diabetic patients.
    4. Those on medications.

    Medically supervised water fasting appears to be safe and effective means to maintain healthy life style. Water fasting is an essential way to reset the system and to experience health benefits. It is an opportunity to abandon bad eating habits and start with good eating habits after the fast.

    Water fast is the ideal fast with lot of benefits. Weight loss is significant with water fast. It is an awesome way to burn fat for energy. Water fast though hard on the body is an excellent way to rejuvenate our physical and mental health. Thus water fasting is considered as the ultimate fat burner and body detox cleanser.

  • Ketogenic diet Weight loss menu for Beginners -Ketosis

    Ketogenic diet Weight loss menu for Beginners -Ketosis

    The Ketogenic diet  also called the “low carbohydrate high-fat diet” is the most effective and trending weight loss diet. Ketosis is a biochemical process that occurs in human body wherein fats are used up for fuel production instead of blood glucose, and this occurs only in the absence of carbohydrates. Thus when blood insulin is low, our body switches over to a process of ketosis.

    This is witnessed by an activity of adipocytes releasing fatty acids to be utilized as fuel which gets converted to Ketones. The main reason for adopting Ketogenic diet is for weight loss, as shown by several studies, which support the concept of low-carb diet being more effective than low-fat diet for weight loss.

    Our body requires energy which is supplied by adequate amounts of macronutrients like carbohydrates, proteins, and fats to carry out the physiological processes.Thus their intake has to be adequate as per the recommended dietary allowance, and this leads to weight loss. Consumption of fats gives a feeling of fullness and they are considered as space filling agents in high protein diet. The carbohydrates which are the sugar bomb are to be best avoided in this form of diet.

    Ketogenic diet Weight loss menu for Beginners

    Eat wise, drop a size is the best way Ketogenic diet is described. There are several types of Ketogenic diets available. It differs according to the different Ketogenic food list as well as the individual who is going through the Ketosis process . If its for a woman , then one must adopt to the female Keto diet plan or if it is for a body builder then he must choose Keto bodybuilding diet plan . Of these, the one that suits daily lifestyle, sustainable, and effective in weight loss is standard Ketogenic diet.

    There are lots of benefits with the Ketogenic diet. The mechanism of action of the Ketogenic diet is by reducing hunger, thus avoiding intake of food with empty calories.

    The ideal way to start a ketogenic diet is to include one protein, two vegetables, and one fat in a meal. The average built man should include 15-20% protein, 70-75% fat, and 5-10 % carbohydrate of the total calorie intake.

    The general guidelines for weight loss for beginners

    • Eat till hunger subsidies and don’t over eat.
    • It must be made a habit to eat 1 to 2 cups of green salads and 1 cup of fibrous vegetables each day.
    • Intake of saturated animal fats is emphasized instead of vegetable oil, thus the intake of polyunsaturated fatty acids is reduced.

    Items to be included in the Ketogenic diet menu

    Here are the items or food to be included in your Ketogenic diet menu list .

    Healthy fats: The major source of calories in a ketogenic diet is from the natural fats such as meat, avocado, egg, butter and olive oil. These are saturated fats and are allowed on the Keto diet. These fats in the Ketogenic diet are nutrient-rich, so they fill up and hence need not eat too much. The meat should be obtained from grass-fed, antibiotic free animal.

    Protein: This is the second most consumed calorie portion in the Ketogenic diet. Most of the fat rich foods contain protein too. So, it should be kept in mind that protein intake should not be more than fat intake. This is to avoid proteins being used instead of fat as a source of fuel which is the basis of the Ketogenic The protein rich diet includes egg, nuts, nut butter without sugar, full-fat dairy products

    Vegetables: The best vegetables to eat in Keto diet are those that are low in carbohydrates and calories. Those vegetables that are grown in the ground are to be avoided. The organic ones are to be selected. The ideal vegetables to be included in the diet are green leafy vegetables, tomatoes, cucumbers, cabbage, and cauliflower. Root vegetables such as onions, mushrooms, and garlic are to be avoided.

    Fruits: Fruits are rich in sugar and calories. So it’s better to avoid fruits in the Keto diet. The exception to this is avocado. While choosing fruits it should be noted to choose the fruits low in calories and high in antioxidants like berries. Fruit juices are to be avoided. Dry fruits are to be avoided as they contain preservatives to extend their shelf-life. If fruits are to be consumed, the whole fruit has to be consumed as it is fiber rich and thus helps in digestion and aids in maintaining the blood sugar balance. The fruits to be included are berries, watermelon, oranges, and lemon.

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    Snacks: The concept of a Keto diet is to have a high-fat diet and in turn give a feeling of fullness. If snacks are to be consumed, high-fat snacks should be included in the diet but in small portions. The snacks that can be consumed in Keto diet include a hard boiled egg, handful of nuts, olives, cucumber slices, and full-fat yogurt.

    Drinks: Water is the best drink in Keto diet. Tea, caffeinated drinks, lemon drink without sugar is allowed. It is advisable to avoid alcohol and beer while on a Keto A glass of red wine can be consumed.

    Read Also : Hormonal Imbalance Signs and Treatment in Men & Women

    Foods that can be eaten occasionally

    Though the carbohydrate content should be below 5% of the total calorie intake, it is occasionally allowed to eat carbohydrates just to maintain blood sugar level in permissible range. Although dairy products are rich in fat they cannot be consumed daily as they are hard to digest. Some of the food items that can be consumed occasionally include apples, pears, bananas, pineapple, cherries, yogurt, and kiwis.

    Read Also : Hidden Poisonous Food In Our Kitchen

    Foods that have to be avoided

    Corn, rice, grains, and gluten are to be definitely avoided in a Keto diet. Some other food items with hidden sugar like sauces unless homemade, soy, gluten are contraindicated.

    Conclusion

    To conclude, following a low-carb, high-fat diet is very essential in weight loss.  It is essentially required to set a goal of weight loss, educate oneself about the Keto diet, make the food interesting to fulfill the criteria of a Keto diet and track your progress and thus be the best version of you.

  • Keto Diet Recipes for Weight Loss

    Keto Diet Recipes for Weight Loss

    Keto Diet known for weight loss by reducing carbohydrates and increasing the fat is famous among these days. I have already shared an article on Keto diet Foods and How to make a perfect Keto Diet Plan in one of my articles earlier, where you can see what exactly is a Keto Diet and what are the keto foods that can be consumed during this particular diet. Now let me give you some interesting and easy keto diet recipes .

    Well, in this article, I will be writing about a few keto diet recipes for weight loss. I will also include vegan keto recipes, diabetic keto recipes and some of the delicious keto desserts so that everyone can enjoy the delicious three-course meal even during a Keto Diet.

    Best Keto Diet Recipes

    So, are you ready to see some of the scrumptious keto meals here? Let us go ahead and find out what you can cook easily at your home when you are following a Ketogenic Diet.

    1)     Grilled Salmon with Butter and Lemon Sauce

    Ingredients: 2 fillets of salmon (250grams each), 1 Lemon, Olive Oil,100g of butter, a bunch of broccolini, 1tbsp garlic paste, salt and pepper to taste.

    How to prepare: The first process is to cook the broccolini. I steam it for about 4 to 5 min. Meanwhile, you can turn the grill on and start grilling the salmon by brushing some olive oil, salt, and pepper onto it. Do not forget to grease your grill. You can also sear the salmon on a non-stick pan to get a crispy outer layer. I will leave that to you. You can cook your fish the way you like. Baking is also an option for people who like to have soft bites of fish.

    Now it is time to make the butter and lemon sauce for the fish. Melt the butter in a pan on medium heat. Next, add the lime juice to the melted butter slowly by stirring, then add garlic paste. Stir the sauce for about 1 min. Make sure you don’t burn your sauce. Simmer the fire if required. Get the grilled fish on your serving plate, place the steamed broccolini and pour the delicious sour butter and lemon sauce on top. You can also make some cauliflower mash to serve along with this meal. This can be used as a diabetic keto recipe too.

    2)     Chicken Casserole

    Ingredients: 2lbs skinless boneless chicken(diced), 1lb cauliflower (cut into small florets), 4 oz cherry tomatoes, 1 leek(finely chopped), 7 oz. shredded cheese, 34 cup sour cream, 12 cup cream cheese, 3 tbsp green pesto, 12 lemon(juice ), 1½ oz. butter, salt, and pepper to taste.

    How to prepare: Preheat your oven to 400-degree F. While the oven is getting heated, you can mix the sour cream and cream cheese with green pesto and lemon juice. Add the salt and pepper to this sauce and keep it aside.

    Read also : Keto diet Foods – How to make a perfect keto diet plan

    Next, add the diced chicken to the melted butter in a pan over medium heat. Sprinkle salt and pepper and fry it until the chicken turns golden brown.

    In a baking dish, place the fried chicken and pour the sauce over it. Top it with cherry tomatoes, cauliflower, and leek. Sprinkle the cheese on top of it and bake in the oven for about 30min. You can check the chicken after 30min and if it is not cooked nicely, then keep baking for another 5 or 10min. Aluminum foil can be used to cover the dish. This is one of the yummy keto diet recipes.

    3)     Steak Fajita Rolls

    Ingredients: Fajita seasoning (you can easily make at home), olive oil, thinly sliced sirloin tip steak (cut into 2inches width and 6 inches in length, bell pepper, and onions.

    How to prepare: First we should make the fajita seasoning. For that, you have to mix chili powder, a pinch or two of cumin powder, paprika, salt, pepper, 2 dashes of garlic powder and 5 to 6 pinches of oregano. Oregano is the most important ingredient in the fajita seasoning. Mix all these powders well and your seasoning is ready to go. This is one of everyone’s favorite keto diet recipes

    Next, take the steak strips and spread the fajita seasoning onto each strip and keep it aside. Now slice the onions and bell peppers and sauté them in olive oil in a grill pan over medium heat. Do not overcook these veggies since you need the crispiness of the fresh bell pepper when you take a bite of the steak fajita rolls.

    Once the bell peppers and onions are ready, take the steak strips and place the bell pepper and onions on each strip and roll them up one by one. Use a toothpick to secure the steak and place them on the grill pan. Cook them for about 2 min each side and yes, a beautiful looking delicious keto snack is ready. Diabetic people can also have this delicious keto meal.

    4)    Bacon and Egg Salad

    Ingredients for bacon vinaigrette: 2 slices of bacon, 1 shallot, 2 tbsp of red wine vinegar, 12 tsp dijon mustard, salt, and pepper to taste and 3 tbsp olive oil.

    Ingredients for the salad: 1egg, a bunch of spinach, 2tbsp crumbled feta cheese, 5 cherry tomatoes.

    How to prepare: First you need to fry the bacon in a pan with olive oil. Once it is fried, you can chop the slices into small pieces for an easy bite. Then make the bacon vinaigrette by adding the shallots to the same pan in which you fried the bacon. On medium heat, sauté the shallots until light brown. Transfer the shallots into a bowl and add the red wine vinegar to it along with Dijon mustard, salt, and pepper. Whisk them well to combine. Add the chopped bacon and squirt some olive oil on top.

    The next step is to fry the eggs. You can cook your eggs the way you like. But I suggest sunny side up for this beautiful fresh breakfast. Take a serving bowl and add spinach (can sauté with olive oil), feta cheese, cherry tomatoes and mix them well with the vinaigrette we made. Top the salad with fried eggs and serve hot.

    5)    Baked Zucchini stuffed with eggs

    Ingredients: 1 zucchini (make strips), 4 cherry tomatoes,4 eggs, 14 cup heavy cream, salt, ground pepper, 14 tsp oregano, 3 tbsp red pepper flakes, 14 cup cheddar cheese(shredded) and 12 cup chopped ham. I always use my hand to take an estimated measurement of all the ingredients.

    How to prepare: Preheat the oven to 400 degrees F. Grease the muffin tin with cooking spray or oil. Layer the muffin tin with zucchini strips which are going to be the crust for your keto breakfast. Add the chopped ham and cherry tomatoes inside the crust.

    Take a bowl and whisk the eggs along with heavy cream, red pepper flakes, oregano, salt, and pepper. The next step is to pour this mixture over the tomatoes and ham. The final ingredient to add on top is the shredded cheddar. Now you are all set to bake. In 30min your delectable baked zucchini will be ready to serve.

    6)     Green Keto Smoothie with berries

    Ingredients: 1 oz spinach, 50 grams each of cucumber, celery and avocado, 1.5cup almond milk,12tsp chia seeds, and 1 tbsp coconut. You can add protein powder and liquid stevia. It is your choice. As a natural sweetener, you can use any berries of your choice.

    How to prepare: Blend the almond milk and spinach first and then add in all the other ingredients and blend well. Your green smoothie diabetic keto recipe is all ready to drink.

    7)    Raspberries Smoothie

    Ingredients: 18 cup of fresh raspberries, 12 cup ice(crushed), 12 cup almond milk(unsweetened), 2 or 3 tbsps. of whipping cream, 12tbsp cream cheese, 14 tsp vanilla extract, and salt.

    How to prepare: First you need to microwave the cream cheese for 5 seconds. Then you will get your cream cheese very soft and fluffy. Then add all the ingredients to a blender and blend it until it becomes smooth. You can add swerve as a sweetener. The raspberry smoothie is ready to drink. You can substitute the berries and make different smoothies with the same recipe.

    Vegan Keto Recipes

    Vegan Keto Recipes will not include any non-vegetarian or dairy products. The smoothies we have mentioned above are vegan keto recipes that all the vegans can consume. Here I will share a few vegan keto recipes with tofu and other food items for all the vegans who want to undergo a keto diet.

    1)    Cauliflower Rice with Crispy Tofu

    Ingredients for stir fry: 12 ounces of firm tofu (always choose organic), 1 tbsp of sesame oil, 1 small cauliflower(grated) and 2 cloves of garlic finely chopped.

    Ingredients for the sauce: 14 cup soy sauce with low sodium, 14 cup of light brown sugar,1.5 tbsp toasted sesame oil, 12 tsp chilly garlic sauce and 2.5 tbsp peanut butter(almond butter can be used).You can also add some veggies like boy choy, red pepper, broccoli, etc.

    How to prepare: You should drain the tofu well in advance about 1.5 hours before you start cooking. Using an absorbent towel wrap the tofu to remove any excess water from it. Repeat it a few times and then cover it up with the towel and place a heavy pot over it. Then press and extract the water from it fully.

    Take a pan and add some oil to it and put the diced tofu. Season it and wait until golden brown. Meanwhile, you can make the sauce by whisking all the ingredients for the sauce mentioned above. Taste it and you can add salt or any other ingredients to make the flavor balanced. Then add the cooled tofu into this sauce and let it marinate for about 20 min.

    Now heat a skillet, add some sesame oil to sauté the veggies of your choice with a few dashes of soy sauce. Transfer the veggies into another plate once they are cooked. In the same skillet, you can place all the tofu and let it get fried a little with the sauce. The tofu will be coated fully with the sauce. You can bake the tofu if you like it to be crispier or just the pan fry is more than enough. 

    Once the tofu is done, remove them to a plate and add some sesame oil to the pan and add garlic. Sauté the garlic until light brown then put the cauliflower rice to it. Cover the pan and let it cook for some time until the cauliflower is soft. Once it starts turning light brown add a few spoons of the extra sauce you have and stir well. Season it if required.

    Transfer the cauliflower rice to the serving dish and top it with veggies and tofu. 

    2)     Zucchini Noodles with Avocado

    Ingredients: 1zucchini, 1 and half cup basil, 13 cup water, 4tbsp pine nuts, 2 tbsp lemon juice, 1 avocado, and 12 sliced cherry tomatoes.

    How to prepare: Use a peeler or a spiralizer to make the zucchini noodles. Now blend the basil, avocado, lemon juice and pine nuts with water. You need to get a smooth mixture out of it. Now take the zucchini noodles and mix it with the avocado sauce and sliced cherry tomatoes. Healthy vegan keto meal is ready to serve. As for toppings, you can add some fried zucchini noodles.

    3)     Kale Salad

    Ingredients 1: 8 to 10 oz. kale (you can choose Lacinato kale or aka Tuscan kale or both can be used), 2 tsp toasted sesame oil, 2tsp extra virgin olive oil (can substitute with flaxseed oil), 2 garlic cloves(grated), 1 tsp of grated ginger and salt to taste.

    Ingredients 2: a handful of chopped snow peas, 2 tsp coconut aminos, 2 tsp aged balsamic vinegar, 1 avocado(sliced), a handful of chopped scallions, 1 tsp of orange zest.

    How to prepare: Wash the kale in running water and cut them into slices removing the stem. Now mix the chopped kale with all the items mentioned in ingredients 1. Use your clean hands to mix the kale with oil and other items. Now add all the balance ingredients mentioned above to the kale combine well. You can either serve it in room temperature or slightly cold.

    Keto Desserts

    Let us see some of best keto sweets , i mean some of the best keto desserts recipe to try .

    1)     Chocolate pudding with Almond and Avocado (Vegan Keto Dessert)

    Ingredients: 1.5 cups of almond milk, 12 cup coconut cream, 3 tbsp granulated stevia,1 medium avocado, 3 tbsp unsweetened cocoa powder, 1 tsp vanilla extract, 1 tsp almond extract, and sliced almonds.

    How to prepare this vegan keto dessert: Take a blender, add all the ingredients and blend them until the texture is smooth. Now refrigerate this mix overnight and serve it next day with sliced almond as toppings.

    2)     Cinnamon Muffin(Vegan)

    Ingredients: 2 tbsp of vanilla protein powder, 12 cup almond flour, 1 tsp cinnamon powder, 1tsp baking powder, 12cup- nut/seed butter of your choice. I am using peanut butter here, 12 cup pumpkin puree and 12 cup coconut oil.

    Ingredients for the glaze: 14 cup of coconut butter, 14 cup of almond milk, 1 tbsp granulated stevia and 2 tsp lemon juice.

    How to prepare: Preheat the oven to 360 degrees F and place the muffin tins with baking sheet. You can make about 12 muffins with the ingredients taken. Now take a mixing bowl and add all the dry ingredients first. Mix them well then add the wet ingredients. Make sure that you combine everything well. Get the muffin tins ready and fill it with the batter. Bake it for 10-15min. Now make the glaze by mixing all the ingredients for it. Pour the glaze on top of your muffins once they are cooled.

    3)     Coconut Pudding

    Ingredients: 12 cup coconut (shredded & unsweetened), 12 cup coconut milk, 14 cup monk fruit sweetener, 4 ounces of cream cheese, 1 egg, 1 tsp coconut extract, 12 tsp vanilla extract.

    How to prepare: In a glass bowl mix 14 heavy cream with the fruit sweetener, coconut and vanilla extract. Mix the coconut to this cream batter. Heat this batter for about 1 min in a microwave oven. Take another bowl and whisk the egg with the balance heavy cream. Keep that aside. Next, cook the coconut milk and cream cheese in a saucepan until the cheese melts. Make sure that you keep stirring.

    Now add the coconut batter you have made and cook it well. Time to add the beaten egg and keep stirring until the batter thickens. Pour this pudding batter into 4 small baking tins or you can even pour it one tray and refrigerate it.

    For vegans, you can avoid using the heavy cream and substitute with coconut cream, so that the pudding becomes a vegan keto dessert. This dessert is also sugar-free.

    4)     Keto Protein Bar

    Ingredients for the base layer: 12cup peanut butter(unsweetened), 1.5 tbsp coconut flour, 1tbsp protein powder, 1.5 tbsp granulated erythritol.

    Ingredients for the top layer: 12 cup peanut butter, 1tbsp unsweetened cocoa powder,1.5 tbsp protein powder, and 1.5 tbsp coconut flour.

    How to prepare: First step is to preheat the oven to 175 degrees C. Next add the ingredients for the top layer and the base layer in 2 separate bowls and mix well with your hands. Take a baking tray and place a baking sheet on it. First, you need to spread the base layer onto the baking sheet.

    Once that is evenly spread, add the top layer. Now go ahead and bake the delicious peanut butter bar for 25min. You can see brown edges on the top layer when it is ready. Once it is cooled you can enjoy the healthy low carb keto dessert/protein bar. This is surely vegan and diabetic keto dessert.

    5)     Sugar-Free Lemon Bars

    Ingredients: 4 large eggs, 2 cups almond flour, ¼ cup lemon juice, ½ cup sour cream, 1/2cup softened butter, 1 lemon zest, 2tsp baking powder and 12 cup of powdered erythritol.

    How to prepare: In 175 degrees, preheat the oven. First, whisk your eggs until they become frothy. Put the sour cream and the butter to this egg mixture and blend them well using a food processor. You can even you a mixer. Now add 14 cup of lemon juice and the zest of 1 lemon along with powdered erythritol to the food processor and blend well. Add the almond flour and baking powder to the same mixture and blend well until the batter is smooth and shiny. Now the batter for the lemon bar is ready to bake. In a baking tray with parchment paper, pour the batter and spread evenly. Bake the sugar-free lemon bar for 35-40mins. The top layer should turn light brown. Once it is ready, take out of the oven and let it set aside to cool. Cut it into pieces and serve.

    There are more keto diet recipes for lunch, dinner, breakfast, and dessert. You can always try making your keto diet meals, but first, you need to make sure what are the food that you can consume while on a keto diet.

    Here in this article, I have shared a few keto diet recipes keeping in mind both vegans and diabetic people. So, you can see vegan keto diet recipes, diabetic kept recipes and keto desserts that everybody can have during their keto diet. If you are preparing to undergo a keto diet, go ahead, make a keto diet plan and enjoy the low carb, sugar-free meals for a better health .

    But remember keto diet is not for everyone , but definitely a well maintained keto chart can help in weight loss . If there is a question in your mind like is keto safe , then we cannot say its completely safe but anyway not too risky . Consult dietitian before you start your diet plans

  • Keto diet Foods – How to make a perfect keto diet plan

    Keto diet Foods – How to make a perfect keto diet plan

    Keto Diet is one of the diets being used by a large number of people these days. As everyone knows, the Keto diet is a new diet that lets you eat meat, poultry, fish, etc. Well, for the meat lovers this diet is surely motivational. Carbohydrates which is one of the major factors of gaining weight is limited to 20-50g per day in a Ketogenic Diet. Yes, that is a major attraction and is more effective in losing weight quickly.

    Usually, the Keto Diet will include foods with low carbs, healthy fats, proteins, fiber, and antioxidants. It is not very difficult to prepare keto meals for your diet plan. There are a lot of easy keto plans that will not take much time for you to cook your daily meals.

    Next, I am going to give you an idea about the various Keto Diet Foods that can be used for your diet plan.

    Keto diet Foods – A complete keto food planner for Vegetarians & Non Vegetarians

    Let us start first with non-vegetarian foods items followed by others for a Keto Diet.

    1) Poultry and Meat

    These two food items are rich in vitamin B, minerals, zinc, potassium, and high-quality proteins. Hence meat and poultry are considered as essential foods on a ketogenic diet. Such potentials of meat and poultry can help in protecting your muscle mass during the Keto Diet.

    When you are choosing the meat, make sure that you opt for grass-fed meat since such meat will have higher amounts of omega 3 fats and antioxidants.

    2) Seafood

    Seafood is considered as keto diet food since fish and most of the shellfish have either no carbs or very fewer carbs. Fishes such as Salmon, Sardine, Mackerel and other fatty fishes are extremely good for your health. Omega 3 fatty acids in such fish can lower the insulin levels and increase insulin sensitivity in people who are obese or overweight.

    It is highly recommended to consume seafood twice a week even when you are on a Keto Diet or not. If you include fish more in your meals, the chances of getting ill will be reduced and it can also give you good mental health.

    3) Vegetables (Low Carbs only)

    While picking the veggies for a Keto Diet Plan, you must choose the low carb vegetables. I say a big NO to potatoes, sweet potatoes, and carrots which are high in carbohydrate. But do not worry, there are other veggies that you can use a substitute for all these. So, here are some of the best low carb veggies / best veggies for keto plan you can consume when you are on a Keto Diet.

        a) Cauliflower – this can be used as a substitute for rice or potato mash. You can also make a puree with cooked cauliflower that can be added to your meat, poultry or fish.

        b)     Kale – one of the superfoods which consist of Vitamin A, vitamin K, vitamin C, vitamin B6, manganese, calcium, potassium copper, etc. So, now you know why Kale is known as a superfood and keto-friendly. Moreover, Kale helps in reducing cholesterol from your body which reduces the risk of a heart attack. Consuming Kale helps in preventing cancer, high blood pressure, and anti-depressant because of the antioxidants in it. Likewise, the protein and fiber in kale can help in reducing weight while you are on a Keto Diet.

       c)      Spinach – another green leafy vegetable loaded with vitamin c, vitamin a, calcium and iron. This leafy veggie can be used in any of your meals and is easily available in the market.

       d)     Bell Peppers – this pepper that comes in 3 different colors includes vitamin c and potassium and can be used in your meal very easily. All you have to do is cut them into slices or small pieces as you wish and just sauté them in olive oil and serve it along with your meat or fish. Baking or grilling with some poultry is also good options for a perfect meal.

      e) Arugula – this is also known as salad rocket, Italian cress, and rucola which is loaded with calcium, potassium, folate vitamin c, k and a. This veggie helps a lot in keeping a good healthy body. It can be used as a topping for your main dish, can be used in a salad, etc.

      f) Zucchini– a very tasty vegetable that can be used as a substitute for pasta. You can shred or slice the zucchini and bake them or even fry it to have a delicious crunchy snack. There are many ways you can cook this summer squash like baking, stuffed and steaming, deep-frying, etc. It consists of vitamin c, vitamin a and calcium.

      g) Broccoli – high in fiber and protein, this veggie can be used in soups, salads, casserole, etc. Broccoli is very filling, so adding this green veggie to your keto diet plan could be a wise decision.

     h) Celery – this green veggie is famous for high water content in it. Thus, it is very important to include such a vegetable to your keto diet. Dehydration is common when you undergoing a Keto Diet Plan.  So, apart from drinking enough water, it is also important to include a veggie that has high water content.

     i) Asparagus – delicious green veggie that can be added to your salads or as a side dish for your meat or poultry. You can sauté this in olive oil and sprinkle some pepper and salt to it. It just tastes so yummy and is also rich in fiber and folate.

    You can also include tomatoes, lettuce, mushroom, eggplant, bok choy, turnip, etc. to your keto diet plan.        

    4) Eggs

    Eggs can be added to your breakfast, lunch or dinner. If you are a person who loves to eat eggs, then go grab a carton of eggs and store in your fridge. Rich in protein, an egg is a perfect keto-friendly food item that you can consume daily. You should always eat the egg fully to get the whole protein from it. Avoiding the yolk cannot give you enough proteins that you require. Eggs can easily fill your stomach and it also keeps the blood sugar stable. It also includes antioxidants like lutein and zeaxanthin that helps in protecting your eyesight.

    6) Cheese

    There are 100 varieties of cheese available in the market and yes, you can add this delicious food item in your Keto Diet Meal Plan. Cheese is high in fat and low in carbohydrate; thus, it makes a perfect keto-friendly food item. It is rich in protein, calcium and other fatty acids including conjugated linoleic acid that helps in losing the fat and improving the composition of the body. You can use cheese in your keto diet foods quickly and easily by just shredding them as a topping or you can even bake your burger or meat with cheese, just the way you like it.

    7) Coconut Oil

    This is one of the best oils that can be used for cooking your keto diet foods. Coconut oil can reduce the belly fat and it also helps in reducing the weight for obese people. This oil is rich in medium-chain triglycerides which increases the ketone production. This oil is also good for your brain and nervous system. 

    8) Olives & Olive Oil

    Olives and olive oil are good for a keto diet plan since olives are high in heart-healthy monounsaturated fats and other antioxidants. You can use olives or olive oil in your salads, to fry any of your meat, poultry or fish or even you can sauté your veggies in olive oil that can add an extra flavor to your keto meal. Always shop extra virgin olive oil as it can protect your heart by avoiding any swelling and also progresses the function of your arteries.

    9) Nuts and Seeds

    You will surely feel like munching on something in the evening or when you are watching a movie. So, nuts or seeds are a healthy choice as a snack. Nuts and seeds are low in carbs but rich in fat. Consuming certain nuts can reduce the risk of heart attack, a certain type of cancers, depression and other serious illness.

    Some of the nuts that you can add to your keto diet are Almonds, Brazil Nuts, Pecans, Pistachios, Walnuts, Chia Seeds, Flax Seeds, Pumpkin Seeds, and Sesame Seeds. Out of these, chia and flaxseed help in reducing the belly fat and also helps in reducing weight. You should only consume grounded flaxseed and also you should not consume more than what is required. It applies to all the food that you eat. Do not overeat any food items.

    10) Coffee and Tea without Sugar

    Both Coffee and Tea are not bad for health. But if you add sugar and milk to it, then it becomes high carb drinks. So, avoid using milk and sugar and just have your black coffee. You can choose Green Tea as an option for keto diet foods which is better for your health and skin.

    Read Also :  Tea Vs Coffee – The Best Energy Drink Motivating Healthy Life

    The caffeine in these drinks can enhance your metabolism, resulting in improving your physical and mental performance. Drinking unsweetened coffee or tea can also reduce the risk of diabetes. If you do not like to have coffee without milk, you can use heavy cream to it as a substitute for milk.

    11) Dark Chocolate and Cocoa Powder

    I know it is difficult to stay away from desserts if you are a person who loves chocolates and ice-creams. So, for those dessert lovers, you can consume dark chocolate which is a keto-friendly food item. Dark chocolate can decrease blood pressure and can also keep your arteries healthy which results in reducing the risk of heart diseases. Cocoa is rich in antioxidants and thus a keto diet planner can add these to your diet.

    12) Fruits

    Avocado and Berries are the best choices for a keto diet.

    Avocado is rich in vitamins and minerals including potassium. It can be used in your diet as a salad or a smoothie or you can even include in your meal in any way you want. Consuming this can improve your good cholesterol and triglyceride levels. Strawberry, Raspberry, Blackberry are some of the berries that you can add to your meal.

     Make smoothies or eat them raw with your breakfast or dinner. Apart from berries, you can opt for watermelon, lemon, star fruit, etc. that are low in fat and carbs. Drinking warm lemon water first thing in the morning can help in reducing belly fat and weight. It also helps in easy digestion and avoids gastritis.

    13) Cottage Cheese & Plain Greek Yogurt

    Both cottage cheese and plain Greek yogurt are healthy and high-protein food and thus these 2 items can be added into your keto diet plan. Even though both have a small number of carbs, you can still include in your keto diet as these food items can easily fill your stomach.

    14) Butter and Cream

    When you are on a keto diet, both butter and cream can be used since they produce only good fat. Make sure that you do not eat a lot of it. The moderate use of these is healthy. A good dollop of cream in your unsweetened coffee can be a good option and you can sauté your veggies in butter.

    These are some of the Best Keto Diet Food that you can include in your diet for losing weight, to control the blood sugar and for other health-related benefits.

    7 Day Keto Planner

    You should follow a proper Keto Diet to get the result. When you decide that you need to undergo a Keto Diet, then start planning first. Make a list of keto diet food items that you can consume and go for purchasing the products. Make a Keto Diet Planner and save it on your phone or laptop or just write it down on a paper and stick it on to your fridge. I will be giving a few tips and 7-day Keto Diet Plan for you to start with.

    First and foremost, know what food items can be included in your keto diet plan and also their benefits. I have already shared a good number of foods you can eat on keto diet above. Still, you can research more if you like and learn about keto-friendly foods.

    Monday

    Breakfast: Scrambled eggs in butter with some sautéed green veggies

    Snack: a handful of almonds

    Lunch: Grilled salmon with the spinach salad

    Snack: Zucchini fries with mayonnaise

    Dinner: Pork chops with mashed cauliflower and red cabbage coleslaw

    Tuesday

    Breakfast: Veggie omelet with cheese

    Snack: Brazil nuts

    Lunch: Roasted chicken with broccoli and cream sauce

    Snack: Plain Greek yogurt with nuts as toppings.

    Dinner: Grilled shrimps with lemon and butter sauce and sautéed asparagus

    Wednesday

    Breakfast: Stuffed bell pepper with eggs and cheese

    Snack: a handful of berries

    Lunch: Grass-fed burger with shredded cheese wrapped in iceberg lettuce and salad.

    Snack: Kale chips

    Dinner: Grilled Sardine with avocado and tomato salad

    Thursday

    Breakfast: A smoothie with berries and almond milk with crushed nuts as toppings

    Snack: 2 hard-boiled eggs

    Lunch: Roasted turkey with cream-cheese sauce and salad

    Snack: Sliced salami and olives

    Dinner: Zucchini noodles with meatballs and cheese

    Friday

    Breakfast: Chia pudding in coconut milk topped with crushed almonds and pecans

    Snack: Pistachios

    Lunch: Salmon burgers (bunless) with pesto sauce. You can wrap your salmon in lettuce or add bok choy salad

    Snack: Unsweetened coffee or dark chocolate

    Dinner: Stuffed avocado with chicken and bacon salad

    Saturday

    Breakfast: Boiled eggs with mayonnaise and asparagus

    Snack: Macadamia Nuts

    Lunch: Caesar salad with chicken

    Snack: Sliced cheese and bell peppers

    Dinner: Zucchini fritters with a green salad

    Sunday

    Breakfast: Low carb berry smoothie

    Snack: Dried seaweed strips and cheese

    Lunch: Smoked salmon with fried kale and broccoli and avocado salad.

    Snack: Guacamole with low carb veggies

    Dinner: Artichoke and spinach stuffed chicken breasts

    Keto Diet Plan for Vegetarians

    For vegans, the same keto diet can be followed by avoiding any meat or poultry. You can follow the meal plan mentioned above but make substitutes for the non-veg food items. Here are some of the best keto diet foods for vegetarians.

    a)      Tofu – you can substitute tofu for meat, poultry, and egg since tofu is high in protein. This is the best meat substitute on keto diet plan .

    b)     Vegan cheese – for pies, dips, and veg burger patties

    c)      Coconut – coconut milk, shredded/grated coconut can be used in your breakfast, lunch or dinner

    d)     All low carb veggies – as mentioned above

    e)     Cauliflower – can be made a rice or mash that can fill up your stomach easily.

    f)       Snacks – All the nuts mentioned in the above list can be included in your vegan keto diet plan.

    Now you have got an idea on how to move forward and make the best keto diet planner for weight loss. If you are a person who is suffering from blood sugar or any other kind of diseases, always consult your doctor before starting a keto diet plan. According to your health and body, your doctors can suggest what to eat and what to avoid. People with no blood pressure or sugar, you can go ahead with the meal plan mentioned above. For the best result, continue the keto diet for amount 6 weeks without any fail. I know a few people who had undergone a keto diet and lost all their fat and overweight. So, the keto diet is sure to reduce your weight and make you healthy. Stay tuned to our site and we will be discussing easy keto plans and recipes soon.