How effective is the Keto diet to lose weight?
ketogenic diet weight loss one month
The Keto Diet is a well-known name among health-conscious people. This diet completely reduces the number of carbohydrates or sugars in the diet and adds adequate amounts of protein and fat. This reduces the appetite. The ketogenic diet is the super low-carb diet.
It will have fewer carbs at the extreme level, much higher fat and protein at the mid-level.
Typical ketogenic diets contain 5% of total caloric need carbs, 25% of protein, and 60% of fat. This means that the percentage of the food you eat throughout the day will be the same. Our normal diet consists of 50% carbohydrates, 20% protein, and 30% fat. Suppose you eat 1200 calories throughout the day. Its 50% carb means you need to eat 600 calorie carbs.
Types of Keto Diet:
Standard ketogenic diet: Contains 5% carbs, 25% protein and 75% fat.
Targeted ketogenic diet: This diet is to be followed like a standard ketogenic diet. However, sugar is added to the diet according to the type and amount of physical activity of a person.
Cyclic ketogenic diet: This diet requires five days of weekly sugar elimination and the other two days of excess sugar.
High Protein Keto Diet: This method increases protein from 25% to 35%. It contains 60% fat, 35% protein, and 5% sugar. Bodybuilders or athletes do it.
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Foods you can't eat on the Quito diet:
All kinds of fruits. Usually, there is room for fruit in other diets but not in the Keto diet. Because the result is a lot of sugar. You can take only 20 grams of sugar in the Keto diet. On the other hand, you can get 25 grams of sugar from a big apple.
Sugary or sweet foods. Coke, fruit juice, cake, ice cream, chocolate, smoothie, any kind of sweet.
Any food made from flour, rice, pasta, noodles, oats, cornflakes.
All kinds of pulses. Pulses contain a good amount of protein as well as carbs.
Potatoes, radishes, carrots, ketchup.
You, Reding, losing weight on the keto
Processed food of any kind.
Foods you can eat on the Keto diet:
Beef, chicken, all kinds of fish, eggs, butter, cheese, yogurt, ghee, nuts, healthy oils - such as olive oil, coconut oil, sunflower oil, any red-green vegetable, spinach, broccoli, cabbage, cauliflower, pumpkin You can eat all kinds of spices, fruits like olives, avocados, strawberries, lemons.
Problems with the Quito Diet:
Water is excreted from the body due to low carb. Each 1 gram carb holds 3 grams of water. So you need to drink more water to keep the body hydrated. 3-4 liters per day minimum. To reduce water and mineral deficiency, 1.5-2 teaspoons of salt should be taken in the daily meal.
There will be less fiber due to the closure of whole-grain foods. And if the fiber is low, constipation will be a problem. Mixing 1-2 teaspoons of green leafy vegetables, nuts with a glass of water before going to bed at night reduces a lot of problems.
Multiple physical problems can occur if you do not follow this diet plan according to the right rules. Problems such as headaches, fatigue, increased appetite, loss of sleep, dizziness, and loss of physical ability can occur. It can also cause bad breath, muscle cramps, various stomach ailments, and kidney stones. Consult a doctor immediately if you think there is a problem.
Those who are confused about how many calories to make a chart will calculate their BMR and how much time they want to lose weight. It takes 3500 calories to lose 1 pound. You can keep one day every 15-20 days as a free day. On that day you can eat 200-300 grams of carb, but keep in mind that the carb should not come from something like sugar. Another thing is that if you can't diet for a minimum of 30 days, you shouldn't do it. In this diet, you can do a maximum of three months continuously, not more.
you learning ketosis diet plan
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