Maccablo

Tag: Weight Loss 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.

    Read Also : Cancer fighting meal plan to healthy life – Cancer Types, Symptoms

    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.

    Read Also : Dangerous Teabags – Brands making you Sick with Healthy Label

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

    #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.

    Read Also : Water Fasting Benefiting conditions and Risky Water Fast

    #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.

    Read Also : Amazing Fitness Apps To Track Calories & Keep You Motivated

    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.

    Read Also : Weight loss booster Foods you should take before & after exercise

    #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.

  • 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.