Keto diet for weight loss
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1.Please be sure if you are under medication for managing blood sugar or high blood pressure then you must adjust this medication by consulting your physician as keto diet will have effects on your body.
2.Target your ideal body weight that how much body weight you want with this keto diet.
3.Calculate the macronutrients like fat, proteins and carbs you must take daily.
Now let’s start….
1.First thing…weigh yourself in the morning preferably empty stomach with minimal cloths.
2. Plan for the day what you must eat and how much to eat. On average 1600-1800 calories are required daily for a person having sedentary life style. But if you want to lose weight then you must consume less calories than you burn e.g. you must eat 1600 calories if your daily requirement is 1800-2000 calories. I can give you a break up of 1600 calories taken when you eat 136 g of fat, 74 g of protein, and 20 g net carbs a day.
3.Keep your carbs intake less than 20 g all day for your body to get into ketosis.
Roughly you will want to stick with these percentages:
5 percent carbohydrate
5 percent non-starchy vegetables and salad
20 percent protein
70 percent fat
A typical keto day will have following sample diet plan with variations in food items and quantities according to personal preferences and needs.
1. Start with one cup of green tea.
2.Breakfast: 2 Whole eggs with a side of avocado/asparagus/broccoli, cherry tomatoes, butter sautéed mushrooms and black coffee.
3. Lunch: One cup of green salad with lots of veggies like cucumber, lettuce, cabbage, tomatoes with olive oil dressings and grilled fish/chicken.
4.Dinner: Spinach/Mushroom/bone broth soup with fish/lamb/beef steak with lots of roasted veggies like zucchini/ broccoli/asparagus.
5.Snacks: Nuts like almonds/walnuts/macadamia etc. and cheese slices/fingers in moderation.
6.Drinks for the day if you feel like having one: Protein shake/Almond milk/Coconut milk.
