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Tag: Ketogenic diet

  • Cancer Preventing Ketogenic Diet Plans

    Cancer Preventing Ketogenic Diet Plans

    The most trending diet today is the ketogenic diet. It is beneficial in weight loss as well as a complementary approach to the prevention of cancer. Despite advances in the treatment modalities of cancer, the mortality rate is very high because of the disease itself, and the adverse effects of chemo-radiation. The Cancer Preventing Ketogenic Diet is a potential dietary manipulation that aims at increasing the therapeutic outcome of cancer. In spite of the advancement in medicine, pharmacology, surgery, and nuclear medicine this deadly disease is ravaging our world today.

    The Big “C”

    Cancer is a group of diseases which are characterized by uncontrolled abnormal division of cells. For this abnormal division of cells, it requires energy. The main source of energy for this abnormal division is the sugar. Carbohydrates, the sugar bomb, are considered as a rich source of sugar. Sugar acts as an essential nutrient in cell growth and maturation. Cancer cells grow and multiply by feeding on carbohydrates or blood sugar. Cancer is also considered as a mitochondrial metabolic disease. Some people inherit the genes that predispose them to cancer.

    Cancer Preventing meal plan is must for healthy lifestyle .

    What is Ketogenic Diet ?

    Our body requires energy which is supplied by adequate amounts of macro nutrients like carbohydrates, proteins, and fats to carry out the physiological processes. The ketogenic diet is likely a type of diet plan with low carb high-fat diet. This diet leads to the utilization of fat instead of sugars or glucose for survival.  When our body has got reduced amount of carbohydrates, then it uses up the fat for producing energy. Well the fat in body get metabolized in the liver, ketones are produced. This is the state of being in ketosis. The essential requirement for the state of ketosis is low blood insulin level. Gradually our body will start depending upon the ketones as the energy source.

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    Link Between Ketogenic Diet and Cancer

    The exact mechanism between ketogenic diet and cancer treatment is not well understood.  Cancer cells thrive in a sugar rich environment as cancer has a sweet tooth. With ketogenic diet, the sugar levels drop down considerably. This causes a very low blood insulin level. Due to the decrease in the supply of fuel to the cancer cells, they are staved. Subsequently this leads to a decrease in the rate of their multiplication in an uncontrolled and abnormal fashion. So ketogenic diet is known to “starve’ the cancer cells. Thus by reducing the calorie intake, the cells are depleted of their energy.

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    The other mechanism responsible for introducing ketogenic diet as an adjunctive preventive modality in cancer is the effect of low insulin in our body. The low carb diet, causes a state of low insulin in our blood. Normally insulin is used up for the cell growth and multiplication.  In a state of ketosis as in ketogenic diet, insulin level falls down and this affects the cancer cells. The cancer cells do not grow nor multiply. Therefore by lowering the insulin level, ketogenic diet arrests the rate of multiplication of cancer cells.

    In ketogenic diet ketones are produced. Cancer cells flourish in a calorie rich environment. As the ketones increases, in ketogenic diet the cancer cells cannot multiply as it is calorie deficient. These ketones arrest the growth of cells as well as their division. Thus ketogenic diet is found to be effective in killing those cancerous cells.

    A state of increased ketones is also established by long periods of intermittent fasting. Intermittent long fasting allows the body to produce ketones which can be used as a source of fuel for the body.  Ketogenic diet combined with intermittent fasting is a novel way in preventing cancer.

    Ideal Cancer Preventing Ketogenic Diet

    The ketogenic diet required to establish ketosis and arrest abnormal cell division is obtained by abundant intake of fat about 75%, only 20% protein, and no more than 5% protein. Proteins are also capable of being source of energy, but not as much as carbohydrates. A moderate amount of protein diet is generally advised and followed to prevent cancer while on ketogenic diet.

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

    It is ideal to know a few points  of ketogenic diet which can prevent any chronic disease like cancer , the ketogenic diet cancer menu .

    • Soft drinks and naturally processing foods should be avoided as they are loaded with carbs which can be used as fuel by the cancerous cells. These foods also contain omega-6 fats which are excellent growth promoters of cancer cells.
    • Increased insulin which in turn means increased sugar is an ideal background for cancer cell growth and proliferation because of the sweeth tooth of cancer.
    • Proteins too provide energy to the cancer cells. Hence their quantity is to be weighed in order to not consume more than the desired quantity of 20%. It is advised to consume 50 grams of protein a day.
    • Healthiest option to prevent cancer is to replace the carbs with beneficial fats.

    As the ketogenic diet includes low carbs it is necessary to substitute this energy by proteins and fats. In case of cancer, it is ideal to substitute maximum energy by healthy fats rather than proteins which are a fuel packed stores for cell growth. Trans fats and omega- 6 fats have to be avoided, instead food rich in omega-3 should be increased. By doing this, the cancer cells are starved which in turn prevents the multiplication of these cells, thereby preventing cancer.

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

    Cancer Preventing Ketogenic Diet

    To weaken the cancer cells and arrest their growth and division, the ideal blood sugar concentration should be maintained between 60-70 mg/dL and ketones between 4-7 mM. To achieve this following food items can be consumed in adequate quantities.

    FATS: The diet should include healthy fats like avocados, coconut oil, butter, raw seeds and nuts, coconut oil, olive oil and eggs.

    CARBOHYDRATES: Some vegetables also have high carbohydrates. As per the ketogenic diet only vegetable with low carbohydrate content like cauliflower, celery, spinach, cabbage, broccoli, asparagus can be included. Those vegetables grown above the ground are to be included in the diet. Corn, rice, grains and gluten are to be avoided as they are rich sources of sugar in a Cancer Preventing Ketogenic Diet.

    PROTEINS: In Cancer Preventing Ketogenic Diet protein should come from organic poultry, fish and sea food, fermented dairy, butter, full fat diary.

    It is very much essential to include antioxidants, organic acids, and enzymes, along with the ketogenic diet to create an alkaline environment. When these acids are metabolized, food items such as low sugar containing drinks, lime and lime juice, helps to increase the cell metabolism and thus renders these cancerous cells weak.

    To increase the efficacy of this diet in preventing cancer is essential to take supplements containing multivitamins, probiotics, and omega-3 fatty acids.Anti cancer properties of this diet are studied by researchers worldwide.They have proved this diet is very much effective in preventing the cancer even in genetically susceptible individuals. Ketogenic diet is a key to cancer prevention and is a therapeutic option combined with other treatment modalities. Cancer Preventing Ketogenic Diet is found to be of high advantage as it is very economical, done in their own houses, has no side effects of the toxic chemicals as in drugs, and can be easily adapted to.

    Conclusion

    Cancer Preventing Ketogenic Diet is the adjudicative modality in preventing the big C in this world of ravaging diseases. The low carb, high fat diet, ketogenic diet can replace chemo-radiation in the prevention and treatment of cancers. Thus you easily fight cancer with a ketogenic diet .

  • 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.

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    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.

  • 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.

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    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.

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    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 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.