How to follow the Ketogenic diet?

How to follow the Ketogenic diet

As I have written in our last post about the Ketogenic diet; Obesity in India has reached epidemic proportions in the 21st century, with obesity affecting 5% of the country’s population. Obesity increases the chances of various diseases and conditions, particularly cardiovascular diseases, type 2 diabetes, certain types of cancer, osteoarthritis, and depression. That’s why we have to keep body fat away from our body. The Ketogenic diet has become one of the most popular methods to shed excess fat and improve fitness.

Importance of Macronutrients

While following Ketogenic Diet you have to eat an adequate amount of protein and fat. Less amount of protein cause muscle loss and high amount of protein will kick you out of ketosis through gluconeogenesis. While following a ketogenic diet, carbs should be reduced to below 30 grams per day.
Every diet should be calculated based on macronutrients not on calories because not all calories are same.

Requirement of Macronutrients

Activity levelProtein Per kgFat Per kgCarbs in the day
Sedentary0.8-1g1g30g
Less active1-1.2g1g30g
Very active1.2-1.5g1-1.5g30g

To enter into ketosis, you have to eat less than 30g of carbohydrates. You should eat fats & protein in every meal you consume, keeping carbohydrates as low as possible

Ketogenic diet food pyramid

Here is list of Keto friendly food:

Fats

  • Macadamia/Brazil Nuts
  • Butter/Ghee
  • Mayonnaise
  • Coconut Butter
  • Cocoa Butter
  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Macadamia Oil
  • MCT Oil

Protein

  • Fish
  • Whole eggs
  • All meats
  • Heavy whipping cream
  • Cheese

Spices and Cooking

  • Almond Flour
  • Coconut Flour
  • Cayenne Pepper
  • Chili Powder
  • Cinnamon
  • Cumin

Condiments and Sauces

  • Ketchup (choose low, or no sugar added)
  • Mustard
  • Hot Sauce
  • Mayonnaise (choose cage-free and avocado oil where possible)
  • Sauerkraut (choose low, or no sugar added)
  • Relish (choose low, or no sugar added)
  • Horseradish
  • Worcestershire Sauce
  • Salad Dressings (choose fattier dressings like ranch, caesar, and unsweetened vinaigrettes)
  • Flavored Syrups (choose acceptable sweeteners)

Sweeteners

  • Stevia
  • Sucralose
  • Erythriol

Vegetables

  • Zucchini
  • Spinach
  • Lettuce
  • Asparagus
  • Broccoli

Steps to follow Ketogenic diet

  1. Determine your goal
  2. Measure your bodyweight
  3. Refer above table and calculate your protein and fat.
  4. Distribute total protein in 3-4 meals a day
  5. Go to shopping to buy required foods
  6. Start your diet and get awesome results

Click here for sample diet plan

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Sources:

https://www.ruled.me/guide-keto-diet/

https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets

https://www.youtube.com/watch?v=Bspqlf7fgnw

Best keto recipe

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