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Keto Diet Plan for Weight Loss

The Keto diet plan for weight loss is something that most people have heard about, in India. It is one of the best methods to get rid of excess weight while improving health. However, before we get into what to eat in Keto diet or how to start Keto diet, let us understand what the Keto diet really is.

keto diet plan

What is Keto Diet?

The Keto diet plan is a very low carb, high fat diet. In fact, this diet shares similarities to the Atkins diet. The Keto diet plan includes severely reducing your intake of carbohydrates and increasing the intake of fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis where the diet gets its name from. When your body is in the state of ketosis, it is better to burn fat for energy. It also turns fat into ketones in the liver, which can supply energy to the brain. Ketogenic diets c

ause reductions in blood sugar levels and insulin levels and increase ketones which has many health benefits.

List of Healthy Foods to Include in Your Weight Loss Diet

Research shows that the Keto diet plan is far superior compared to other often-recommended low fat diet. One of the benefits of the Keto diet menu is that it is very filling and hence you won’t feel like you are starving. You can actually lose weight without keeping track of every bite you take or counting the calories of every food item. Several studies have proven the efficacy of the Keto diet plan. One study found that ‘people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet’. Another study found that ‘people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK’ [Source]. The reason the Keto diet is so popular is because it not only helps in weight loss but also helps in general health improvement and wards of metabolic diseases.

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 What you should know before starting the Keto Diet

Following are the basics of the Keto diet plan for weight loss –

• The diet aims to eliminate carbs hence you should have 30 grams of carbs or less per day.
• Your staples should include items like meat, cheese, eggs, nuts, oils, avocados, oily fish and cream.
• Since fat sources are high in calories, your meals should contain low carb veggies.
• It is important for you to plan your diet properly and carry snack with you on the go as low carb food may be hard to find.
• As Ketosis changes fluid and mineral balance, it is important to add enough salt and maybe take electrolytes.
• For faster result, ketone salt supplements can be taken.
• As with all diets, it is important to monitor and track your progress and stay focused and consistent with your diet

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Another important factor to know before starting the Keto diet plan for weight loss is whether it is really suitable for you. Different diets suit different kinds of people based on tastes, lifestyles and preferences. For example, if you are someone who dislikes high-fat foods but prefers carbs then this diet may be tough for you. Keto diets are also hard for vegetarians or vegans as meat, eggs, fish and dairy products play a key role in this diet. Hence, make sure you take the right decision for your health and body.

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What to Eat in Keto Diet to Lose Weight?

Following is the list of foods that are keto diet friendly –

Meat plays a very important role in the keto diet. Hence, red meat, steak, ham, sausage, bacon, chicken and turkey are staples.

Fish such as salmon, trout, mackerel and tuna are good in a Keto diet menu.

Dairy is a must in the keto diet. Cheese, butter and cream are the essentials.

Nuts and seeds like almonds, walnuts, flax seeds, pumpkin seeds, chia seeds form an important part of the meal too.

Vegetables with a low percentage of carbohydrates such as green veggies, tomatoes, onions, peppers, etc. can be included in the keto diet.

Salt, pepper, and various other healthy spices and herbs can be added for the purpose of seasoning.

Keto friendly beverages include water, sparkling water, unsweetened coffee.

kito diet meal

Foods To Avoid in Keto Diet for Weight Loss

In the Keto diet plan for weight loss, make sure to avoid unhealthy fats like margarine, shortening and vegetable oils, processed foods like fast food, packaged foods and processed meats and diet food that contain artificial colours, preservatives, and sweeteners.The following foods should be avoided –

• Baked goods such as cookies, doughnuts, rolls, white breads and whole wheat bread.
• Foods with high sugar content such as sugar, ice cream, maple syrup, agave syrup, and coconut sugar.
• Sweetened beverages like soda, juice, teas and sports drinks.
• Starchy vegetables like potatoes, sweet potatoes, corn, peas and pumpkin.
• Beans and legumes such as black beans, chickpeas, lentils and kidney beans.
• Fruits like grapes, bananas, citrus and pineapple.
• Alcoholic beverages like beer and sugary mixed drinks.

Although it seems like a lot of food items are restricted, there are a variety of meals that can be created, which are tasty as well as adhere to the Keto diet plan. There is a variety of foods that can be used to make tasty meals that are also in keeping with the Keto diet plan.

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