Monday, December 13, 2021

My Personal Indian Keto Diet Plan Veg and Non Veg - I lost 6 Kgs this month

 KETO DIET

 


What is a ketogenic diet?

Keto basics

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits


Things to buy before starting of KETO diet: -

Replace Sugar with Stevia Powder (3X sweeter than sugar with 0 calories)


Keto Diet (Vegetarian)

Week 1 (1300-1500 calories)

Breakfast :-

  •  · Bullet Coffee or Black Coffee (can add Stevia powder for sweetness)

(Coffee/Tea + Butter + Cream + Coconut/MCT Oil)

  •     Paneer Bhurji  (200gm)

(Vegetable oil/Butter/Ghee + 1 big onion + Capsicum + Tomato {Ginger and Garlic} optional) 

Lunch :-

  •     Salad

(Cucumber + Tomato + Cheese cube (whole/grated)/ 2 Cheese slice+ Salt and Pepper)

Evening Snack :-

  •     Butter Milk/ Bullet Coffee/ Tea

Dinner :-

  •     Soya Curry

(Boiled salted soyabean + Tomato and Onion curry)

 

Week 2 (1200-1300 calories)


Breakfast :-

  • Bullet Coffee / Warm Water with Lemon (can add Stevia powder)

 Lunch :-

  • Soyabean Curry / Paneer Bhurji (can have curd with both)

 Evening Snack :-

  • Green Tea + 5-6 Almonds

 Dinner :-

  • Warm Water + Lemon (can add Stevia powder) 15-20 min before salad.
  • Salad

Week 3 (1000-1100 calories)


Breakfast :- 

  • Bullet Coffee / Warm Water with Lemon (can add Stevia powder)

 Lunch :-

      ·  Paneer Bhurji (100gm) + Salad

 Evening Snack :-

     · Black Tea + Lemon

 Dinner :-

     · Salad

(100gm paneer + 2 tomato + olive oil/MCT oil + lemon + salt and pepper)


Week 4 (900-1000 calories)


Breakfast :-

     · Bullet Coffee / Warm Water with Lemon (can add Stevia powder)

 Lunch :-

     ·  Paneer Bhurji (250gm)

Evening Snack :-

     · Green Tea / Warm water + Lemon

 Dinner :-

     · 10 Almonds + Warm lemon water (can add Stevia powder) / Green tea


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Keto Diet (Non-Vegetarian)


Week 1

(1500 calories, 20g carbs, 100g protein, 115g fat) approx.


Breakfast :-

               · Egg Omelet

(4 eggs + medium onion + butter/MCT oil + cheese {grated on top or cheese slices in between the omelet fold})

 Lunch :-

         ·  Salad

(Half cabbage + ¼ beetroot + tomato + cucumber+ boiled chicken/ eggs + Lemon)

 Dinner :-

         · Lemon chicken stew/ Paneer Bhurji (200gm)/ Stir fried mutton


Week 2

(1200 calories, 15g carbs, 75g protein, 98g fat)

approx.


Breakfast :- 

· Bullet Coffee

 Lunch :-

       ·  Salad

({Spinach + capsicum + mushroom } stir fried in butter or ghee + boiled chicken/ eggs )

 Dinner :-

       · Chicken stew / soup


Week 3 (Intermittent Fasting)

(900 calories, 12g carbs, 58g protein, 70g fat)

approx.


Breakfast :- 7 a.m.

         · Bullet Coffee + 6-8 Almonds

 12 Hours Gap

 

 Dinner :- 7 p.m.

 Paneer chilli/ Chicken barbeque/ Spinach egg omelet with lots of cheese.


Week 4

(600 calories, 8g carbs, 40g protein, 50g fat)

approx.


Breakfast :- 7 a.m.

         · Black tea/Black coffee/ lemon tea

 Lunch :-

        · Green tea / Lemon water (can add Stevia powder)

 · Lots of water

 

 

 Dinner :- 7 p.m.

         · Chicken stew / Lemon chicken / Schezwan chicken / Fried fish


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How To Bake A Keto Christmas Cake


The festive season
is here again, knocking our doors with the Christmas bells and the hopes of a great new year ahead. Have you been on a Keto diet lately/ are still on it and loving the phase of Ketosis and deep down missing your favorite cakes, doughnuts and chocolates? Well, diet food is not meant to be bland, tasteless, all green. Are you thinking of having a cheat day this New Year's Eve because you can't stay on the diet and enjoy your favorite foods? This is a big myth. With us by your side, you can still be on diet and take a big bite of your favorite chocolate cake of all time. 

We have brought to you the recipe of this yummy Ketogenic cake which syncs perfectly with your diet and lets you go chocolatey with Ketosis. Not sure about the carbs and the flour? This cake is made ultra low carb almond flour and a stevia rich sweetener and chocolate which will give you the authentic and real taste of the chocolate cake you had before the dieting days. Starving will take you nowhere, try this recipe now and thank us later. 

Recipe Of Keto Chocolate Cake

This cake is made up of very minimal yet tasty and healthy ingredients. This cake is a great choice for your social get togethers and birthday parties too. This easy low-carb cake recipe uses almond flour to create this drool-worthy chocolate sensation that will satisfy all of your chocolate cravings.  This recipe is suitable for those following a low-carb, Keto, Banting, Atkins, gluten-free, or vegetarian diet.

Dry Ingredients

Wet Ingredients

  • 3 Tbsp butter melted
  • 1 tbsp extra virgin olive oil
  • 4 eggs large
  • 1 tbsp vanilla extract
  • 100 g Keto Chocolate
  • 1/3 cup almond milk unsweetened
  • 1/2 Unsweetened almond butter

Instructions

  1. Preheat oven to 350F. Grease 10-inch round cake pan with extra virgin olive oil.
  2. In a medium bowl, combine the almond flour, cocoa powder, salt, baking soda, and Keto sweetener and whisk until well combined and lump free.
  3. Add melted butter and melted classic chocolate to dry ingredients. Stir to combine.
  4. Add the eggs, vanilla extract and almond milk. Using a spoon or an electric mixer, mix until thoroughly combined.
  5. Pour into prepared pan and spread to mixture to the edges of the pan until the surface is even.
  6. Bake for about 30 minutes or when the cake's surface springs back to a light touch or when a toothpick inserted into the center comes out clean

NOTE: 

  • For an even better taste, you can frost your cake with unsweetened peanut butter or almond butter which will not only add to the taste but to the nutritional value of your Keto Cake.
  • Apart from being absolutely Keto friendly this cake is also 100% vegan and gluten free so you can munch on your cake without any possible worries. 

THE BOTTOM LINE

Starving takes you no where, the right diet and the perfect recipes are the key. This recipe of Keto Christmas cake is your ready to go tasty and healthy cake (and not a 'bland' diet cake all).Enjoy your Keto Cake on the festive season of Christmas and New Year! Make sure you enjoy the festivities and stay in track with your fitness levels too. 




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Mistakes On A Keto Diet

A Keto diet is basically 75% fats, 20% protein and 5% sugars for a smooth ketosis measure. Anyway individuals will in general commit a great deal of errors on the eating regimen and afterward gripe about not getting the best outcomes. They are obscure to the way that the Keto diet is an exacting eating routine and accompanies its own arrangement of rules and guidelines. On the off chance that one doesn't follow the rules, it very well may be difficult to accomplish Ketosis. Everybody realizes that carb utilization should be kept to a base on the ketogenic diet. Be that as it may, simply surrendering bread, pasta, and desserts doesn't mean you are following the low carb, high fat eating regimen accurately. In the event that you're not getting the outcomes you sought after, there's a decent possibility that you have succumbed to a couple of regular keto botches. In this article, we'll go over the most widely recognized confusions on keto and how you can fix them. 

  • Terrified of Eating Excessive Fats

Individuals frequently eat enough fat when they start keto on the grounds that our general public has been adapted to accept that fats will make you fat. Since you're restricting carb admission on keto, it's significant that you're supplanting those calories with calories from fats. In the event that you're not getting enough calories, it can impede your chemical capacity and digestion in the long term. You'll likewise feel more lazy on the grounds that you're not furnishing your body with enough miniature and macronutrients.  Furthermore, your body needs expanded dietary fat to prime your digestion to consume fats as a primary wellspring of energy, otherwise called ketosis. In case you're a fledgling to keto, you'll need to devour a larger number of fats than experienced keto-ers as this will assist your body with becoming acclimated to utilizing ketones as another fuel source. 
  • Not Eating the Correct Fats

Eating enough fats is a large portion of the fight. The other half is eating the. All fats are not made equivalent and in light of the fact that fats are the establishment of the ketogenic diet, it's pivotal that you're burning-through the correct fat sources.
  • Not Drinking Enough Water 

Not drinking enough water can be cited as the biggest mistake people commit in daily life, let alone the Ketogenic diet. Remaining hydrated should be a first concern regardless of what diet you are following. However, when your body is acclimating to consuming fats for fuel, water admission should be expanded. This is on the grounds that starches are liable for putting away water in the body. At the point when you limit your carb admission, water is discharged alongside electrolytes which implies they should be renewed. The overall dependable guideline is to drink 0.5 oz to 1 oz of water for each pound of bodyweight. Others like to measure their hydration levels by pee tone. In the event that it's a hazier yellow, drink more water. On the off chance that it's reasonable, you're free. 
  • Not Devouring Enough Sodium 

Sodium is discharged alongside water when your body is running on ketones for energy. If you don't supplant your sodium on keto, you may succumb to the feared keto influenza, which is the primary driver of not supplanting your electrolytes. To forestall this, increment your sodium consumption by salting each supper, adding pink Himalayan ocean salt to your water and tasting on it for the duration of the day, just as drinking stock from bouillon shapes. 
  • An Excessive Amount Of Dairy

While dairy may seem like the ideal low-carb and high-fat food source, it very well may be amazingly simple to indulge. In the event that you're not following the measure of dairy you devour, you may wind up going over your calorie objective for the day. In expansion, dairy contains a specific sort of protein that can prompt undesirable insulin spikes. At the point when this occurs, you may get kicked out of ketosis. To fan the fire, numerous dairy items likewise contain sugar, so it's critical to consistently check the sustenance mark when buying dairy items. 
  • A Lot of Nibbling

In case you're following an appropriately planned ketogenic diet, you shouldn't need to nibble. The keto diet has satisfying impacts which implies in case you're in ketosis, your longings for tidbits should be nonexistent [*]. We recommend consolidating irregular fasting into your keto diet, as this can give a synergistic impact. A lot of nibbling tends to build your glucose levels, which can take you out of ketosis. On the off chance that you want to nibble, it typically implies your dinners weren't sufficiently nutritious and you may have to build your feast size to get enough calories in for the duration of the day.
  • Not Dozing Enough 

In the event that you're not getting enough rest, your body can't fix itself completely, which keeps you from working ideally. Absence of rest has been appeared to build sugar longings and feelings of anxiety, which straightforwardly influence ketone production. Try getting at any rate seven to eight hours of rest each night. Cutoff screen utilize one to two hours before bed, so your body can perform at its best.
  • Agonizing A lot Over the Scale

Despite the fact that the ketogenic diet is known for its enormous weight reduction benefits, the scale doesn't generally portray an exact reading. When you first beginning keto, you'll experience water weight reduction during the initial not many days. Yet, when your body has acclimated to this better approach for eating, it will hold some water. Checking your weight on different occasions a day will just deter you from staying with the ketogenic diet since loads normally change. A superior measurement to gauge is your general body piece and muscle versus fat levels. On the off chance that you're gradually picking up muscle and losing muscle to fat ratio after some time, at that point you're destined for success, regardless of whether your scale says something else. 
  • Maintain A Strategic Distance From These Errors On A Keto Diet

The low carb, high fat way of life has huge mental and actual advantages, however just when you're following an appropriately defined keto lifestyle. Instead of simply zeroing in on confining sugars, approach your every day living with a comprehensive view. Try to get enough rest. Remaining hydrated. Burn-through solid, entire nourishments. In the event that you observe these guidelines, you will consume ketones for fuel all the more effectively, so you can encounter all the advantages of keto without the drawbacks.



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Quick guide to understand which type of food is allowed and which type of food to avoid :-

Food allowed to eat: -

Pudina, Dhaniya, Sarso, Palak, Methi, Ginger, Garlic, Cucumber, Beetroot (Limited amount), Eggplant, Okra, Broccoli, Cottage Cheese (paneer), Cheese (all types), Butter, Cream, Curd, Clarified Butter (ghee), Almond, Walnut, Avocado, Soyabean, Vegetable Oil (all types), Onion (Limited amount), Tomato (Limited amount), Mushroom (Limited amount), Radish (Limited amount), Carrot (Limited amount), Spirits (Whiskey, Vodka, Gin, Brandy, Rum) (Limited amount), Peanuts (Limited amount), No sugar cold drinks, Milk (Limited amount) after 3 weeks of Keto Diet., All types of spices (Masala), Chicken, Mutton (Limited amount), Sea food, eggs.


Food to avoid: -

Gehu, Jawar, Bajra, Ragi, Rice, Flour, Potato, Arbi, Rice, Sugar, Rawa, Oats, Jaw, Banana, Cheeku, Pumpkin, Grapes, Peas, Kidney Beans, Chickpeas, Sweet Potato, Beans, Strawberry, Cherry, Plums, Water Melon, Marsh melon, Pineapple, Kiwi, Corn, Apple, Oranges, Pear, Fruit Juices, Mango, Raisin, Dates, Cold Drinks, Energy Drinks

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