KETO DIET [Ketogenic Diet]

KETO DIET [Ketogenic Diet]

The ketogenic diet is the super low-carb diet. This diet will be low in carb extreme levels, high in fat and high in protein. The Keto diet basically avoids carbohydrates. The main purpose of the Keto diet is to burn carbohydrates. When fat burning is over, the body begins to burn stored carbohydrates, resulting in weight loss. The main food or fuel for our body is glucose. The main purpose of the keto diet is to use ketone bodies as fuel instead of glucose. Our normal diet contains 50% carbohydrates, 20% protein and 30% fat. Typical ketogenic diets contain 5% of total caloric need carbs, 25% of protein and 60% of fat. This means that the percentage of food you eat throughout the day will be the same. For this you need to know the amount of carbs, protein, fat, etc. in some foods.

There are four types of keto diet

1. Standard ketogenic diet: It contains 5% carbs, 25% protein and 60% fat.

2. Cyclic ketogenic diet: High carb can be eaten twice a week in this keto.

3. Targeted Ketogenic Diet: This keto contains carbs before or after a workout.

4. High Protein Keto Diet: Much like the standard keto diet, only protein increases from 25% to 35%. It contains 60% fat, 35% protein and 5% fat. Bodybuilders or athletes do it.

Can't eat at all at the moment:

1) Everything made of rice (rice, rice bread, rice products).

2) Everything made from wheat (bread, bread, biscuits of any kind, other solids made from wheat)

3) No type of pulses can be eaten

4) Potatoes, sweet potatoes, tree potatoes or other potato-like potatoes, which are sugary vegetables such as: radish.

5) In addition, sugar and sugar products that are in the world cannot be eaten.

6) Yogurt, sour yogurt, milk and direct milk made with milk.

6) Honey and sweet fruits should not be eaten.

6) Soybean oil, sunflower oil, rice ban oil, canola oil, and anything cooked in ordinary oil should not be eaten.

9) Farm chickens, which are fed food produced from tannery waste, are fed soy.

10) Beef, the cow or bull that is fattened by injection. The same goes for mutton.

Not bound to eat:

1) Greens, vegetables (Carrots, young green sweet pumpkin in small quantities)

2) Sour national fruit. (For example, olive, mango, young coconut water.)

3) Fish, you can eat any type. However, among the oily native fish. Better if it is oily or sea fish.

4) Beef and mutton can be eaten but it should be injection free and reared by eating grass, leaves or straw. However, do not eat too much.

5) Cows or goat legs can be eaten. Which is very beneficial to eat at this time it should also be eaten in small quantities.

6) You can eat chicken eggs there is no problem if it is a farm, but it is better if it is omega-3.

6) Try to eat fish eggs as much as possible.

6) Organic Butter, Extra Virgin Olive Oil, Organic Coconut Oil. These are all available in good shops, but it is better to make them yourself.

9) Any type of nuts. Peanuts, almonds, pesto nuts, other nuts that are If you want, you can make peanut butter with blended nuts and coconut oil mentioned above Which is incomparable to eat However, eat a small amount.

10) You can eat only tea or coffee without milk and sugar. You can mix lemon, ginger and a little salt with green tea. Butter coffee can be made with coffee, butter or ghee, and organic coconut oil. It will work well.

 

How to start a diet--

> Breakfast:

1) Those who have a habit of eating in the morning, they can have a cup of tea without milk and sugar around eight or eight and a half. Whatever you add in the tea, ginger, lemon, a little salt.

2) You can eat apple cider vinegar or coconut vinegar with little warm water.

3) You can eat lemon chips with lukewarm water.

If you have breakfast at eight in the morning, you should have lunch at half past one. In addition, those who have a habit of eating breakfast late will have breakfast in the above manner at eleven o'clock and will eat lunch at half past three.

> Lunch:

1) Before lunch, you must mix one teaspoon of apple cider vinegar with a glass of water. This will not be a problem with your gas and will help to cut fat.

2) In the lunch menu you can put vegetables, fish or meat, fried eggs in ghee, butter with fried nuts in ghee and of course you can put cucumber or cucumber salad with tomatoes, carrots.

3) Vegetables, vegetables must be cooked with extra virgin olive oil. Fry the fish (refrain from deep frying as it spoils the food quality) or cook with this oil. Boil the vegetables as little as possible. As if the quality of vegetables is right.

4) Fry the egg yolk with ghee or butter. There is no problem in being able to eat a maximum of six eggs with yolk in one day. Because eggs are a source of protein and good fats, but once the fat is adapted, you can't eat as much as you want.

5) You can eat local chicken, one or two pieces or the mentioned beef. Do not eat meat while eating fish. Do not eat fish while eating meat. However, expatriates can eat farm chickens in one piece because there the farm chickens are fed the ideal food (although the chickens do not exercise like the native chickens).

6) Camel, sheep meat is not more than one piece.

> Breakfast in the afternoon:

If you feel hungry in the afternoon, eat the tea, butter coffee and nuts mentioned above, fried or mixed with any type of butter or ghee.

> Dinner:

1) Drink a glass of water mixed with vinegar before dinner.

2) Eat dinner similar to lunch. There is no problem whether the item is more or less one.

3) Finish all meals before eight o'clock at night. Then do not eat anything except water.

 

Things to follow:

1) You have to go to sleep by ten o'clock at night or at most eleven o'clock because between ten and two o'clock in the night, our body secretes growth hormone and these growth hormones help a lot in fat burning. If you ignore this natural thing, your diet will remain incomplete and you will fail to get good results.

2) You will wake up very early in the morning after praying (Muslims) go out for a walk. Walking on an empty stomach is very effective for burning fat. Walking speed will depend on your age. If the age is above forty, walk at normal speed for 40/60 minutes. If you are under 40 years of age, do jogging or walk hard for 40/60 minutes. However, take care not to get short of breath or shortness of breath while walking. Adapt to the body as much as you walk or exercise.

3) You can do yoga to reduce fat quickly

4) Follow the rules in the above written method for seven to eight days. During this time your body will learn to burn fat this is the first step of your diet.

5) Now start fasting in the second step In Sehri (last night meal), start fasting by drinking only water Refrain from drinking water and eating everything during the day like normal fasting.

6) Iftar (after sunset meal) with nuts, butter and cucumber you can keep other salads or pickles with it.

7) Drink water mixed with vinegar and eat dinner as mentioned above and must finish all meals before eight. To get better results, finish the meal within one hour of Iftar and then continue to drink water.

6) When you start fasting, you may feel dizzy while standing In that case, drink water mixed with a little salt every day you can also drink coconut water it is very important to eat a young dab every day.

9) You will be able to get results as fast as you can fast (continuous). However, after 7 days, he will break his fast for two days খ Eat twice a day

7 at intervals of four hours The food menu is the same as before The rest of the time will do water fasting That means eat water mixed with vinegar, lemon, green tea, salt.

10) If you cannot fast one day, then fast at least twice a week And those who have trouble fasting for the whole day will prolong the fast by following the above menus That means you will do partial fasting Eat twice at an interval of four hours The food menu is the same as before Do water fasting for the remaining twenty hours That means eat water mixed with vinegar, lemon, green tea and salt Walk and exercise regularly with him. Hopefully within one and a half, two months you have reached your desired goal.

 

Not to mention a few more:

1) Try to stay as tension free as possible.

2) Smile will be happy.

3) Try to apply the soft sun in the morning during or after walking every day because vitamin D in the sun helps to keep our body healthy.

4) Refrain from using all electronic devices within eight o'clock at night; it will improve your sleep quality.

5) If you are a Muslim, pray regularly. Read more and more naafil prayers. It will be your duty as well as some physical exercise will be 6 which are beneficial for your health. If you belong to another religion, worship according to the rituals of your own religion. And trust and rely on the Creator. Of course you will succeed.

6) Avoid all outside food.

6) Instead of buying packaged spices for vegetables, break the whole spices in the machine you. Try to avoid all types of packaged goods.

6) If you can't use extra virgin olive oil instead of soybean oil in cooking, use mustard oil as a good for the time being. If you can't buy that packaged product, make it yourself by processing it in the machine.