Now a days, Keto diet is very favorite among the young people. Mostly youngsters are suffer from over weight and a bad lifestyle for eating a junk food because they do not work manually. In this time, we get more responsible for our own health. So when we wake up to a reality, it is time for us to react. Today, we are discuss about keto diet plan for beginners.
What Is A Keto Diet
The keto diet contains high rich protein diet, fat and low – carbohydrate that offer many health benefits. And its also help to reduce weight and gives you a good result for your health. This is also provides strength to the muscles and repair our injuries .
Ketogenic diet can Help To Reduce Risk Factor Of Such Diseases like:-
A.) Type-2 Diabetes B.) Metabolic Syndrome C.) Heart Disease D.) Cancer E.) Epilepsy in Children F.) Brain Injuries G.) Polycystic ovary syndrome H.) Obesity
Due to ketogenic diet, the muscles work properly therefore, the patient becomes active and works more and more as a result of his activities. The fat of the body burns very fast and which causes the loss of body weight.
Keto Diet Foods
You can choose the majority of your meals around these items:
1. Low- Carb veggies: Spinach, Cauliflower, Broccoli, Bell Peppers, Avocados etc. 2.) Healthy Oils : Mustard Oil, Coconut Oil, Olive oil, Soybean, Sunflower etc 3.) Nuts and Seeds: Almonds, Walnuts, Peanuts, Hemp seeds, Flax Seeds, pecans.
4.)Dairy Products: Yogurt, Cheese, Butter, Butter milk, Cow milk, Curd 5.)Fatty Fish: Tuna, Kippers, Salmon, Trout, white bait, Herring, Eels etc 6.) Eggs: Eggs contains less than 1 gram of carb and 6 gram of protein. 7.)Meat : Lamb, Chicken, Beef, Bacon etc 8.) Fruits: Blueberries, Strawberries, Coconut Water, Papaya, Cherries, Avocados etc.
Sample Meal Plan for 1 week
Breakfast- Before breakfast you will take 1 glass of hot water . After 30 minutes you will start breakfast with Egg with bacon.
Lunch – Tuna Salad and Yogurt
Evening Snacks – Green tea + 2 sugar free biscuits
Dinner – Custard Shake
Breakfast – 1 Bowl of Fruits (Apples, Papaya, blueberries)
Lunch – A handful of nuts and Veg Burger (without bun)
Evening Snacks – Keto coffee
Dinner – cauliflower curry with cabbage salad
Breakfast – Spinach, mushroom and feta omelet with keto coffee.
Lunch – Oven – baked salmon with Broccoli
Evening snacks – Spread Some Cream cheese between two cucumber slices.
Dinner – Chicken Stuffed with pesto and cream cheese with veggies.
Breakfast – Stir – fried green beans with peanut
Lunch -vegetarian Lettuce wraps
Evening Snack – 1 Boiled egg
Dinner – Fry brown rice with lots of green vegetables
Breakfast – Avocado egg salad , 1 glass of hot milk
Lunch – Cheese burger with green veggies
Evening Snack – Lemon honey water
Dinner – Cauliflower fried rice With Full cream Milk
Breakfast – Custard Milk
Lunch – Shrimp salad with coconut oil and strawberries
Evening Snack – Boiled corn with cream and black pepper
Dinner – coconut Bacon With Tomato Soup
Breakfast – Chicken Cucumber Salad, Keto coffee
Lunch – Spicy almond tofu
Evening Snack – Nuts milk
dinner – Zucchini noodles with avocado sause
Side Effects of Ketogenic Diet
If you take keto diet in excess, you must to physical work to move your muscles of the body, otherwise your kidney will be affected and will suffer serious urine problem. Ultimately you will come under the grip of diabetes and many diseases.
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