Keto is an acronym for what is officially known as the keto diet, basically a low-carb diet. The basics of a ketogenic diet are high in fat, moderate protein, and minimal carbs. A typical ratio is 70-80% fat, 10-20% protein, and 5- 10% carbs.
How does the keto diet work?
So, how can you eat a lot of fat and still lose weight? The initial weight loss is mainly attributed to the water loss from the sharp and dramatic decrease in carbohydrates. When you eliminate almost an entire category of foods (in this case, carbohydrates), you’ll leave far fewer foods, so you’ll likely eat less.
Second, consuming less, when you get most of your calories from fat, pushes your body into a state called ketosis, where it derives its energy from ketones rather than glucose.
To understand ketosis, knowing a little about how your body uses energy from the foods you eat is helpful.
The cells in your body prefer to use glucose (the sugars from the carbohydrates you eat) as an energy source. When you drastically reduce the number of carbohydrates you consume and replace them with fats, your body enters a state of ketosis. This means that the liver begins to produce ketone bodies from stored fat that will be used as an energy source without glucose, thus burning fat instead of carbohydrates.
Whether you eat a high or low-carb diet, you will only lose weight when you consume fewer calories than your body burns.
Here is the ultimate ten-day keto diet plan for weight loss:
Day 1
Breakfast
- Three egg omelet with spinach, cheese, and sausage.
- Black tea/unsweetened coffee
- And between lunch and breakfast (late breakfast), you can eat two keto cookies.
Lunch:
- Zucchini, onions, tomatoes, bell peppers, or your choice of keto-compatible vegetables sauteed in butter or brown bread or two pieces of keto flour chapatis.
- Snack on nuts or a keto snack/breakfast bar between meals.
Dinner:
- One bowl of delicious keto noodles with olive/coconut or keto oil the
Day 2:
Breakfast:
- 1 cup keto/black tea with MCT oil, a handful of keto seeds, 1 Keto Dosa, and a small salad bowl Snack on two keto cookies between meals
Lunch:
- Sarson Ka Sag/ Palak Paneer Cooked In Keto Cooking Oil, 2 Chapatis Made With Keto Flour.
Dinner:
- One vegetable broth of your choice (keto compatible) with one keto chapati.
Day 3:
Breakfast:
- An omelet, a small bowl of poha, a handful of seeds or nuts
- You can drink a cup of green tea/black tea/keto tea/black coffee/keto coffee with one teaspoon of MCT oil.
Lunch:
- Fried Chicken Mushrooms (100gm), one chapati with 50% plain flour and 50% keto flour for snacks, and consume two eggs with onions, tomatoes, and capsicum with nuts.
Dinner:
A bowl of vegetables cooked in keto oil and a small bowl of brown rice.
Day 4:
Breakfast:
Four slices of bacon with two scrambled eggs with a cup of unsweetened black coffee
Lunch:
- Lettuce, veggie Paneer, and chapati 50% plain flour + 50% keto flour
- Snack on a handful of seeds with stir-fried vegetables cooked in keto oil.
Dinner:
- Grilled salmon with pesto chicken salad
Day 5:
Breakfast:
- Three fried eggs with spinach and coffee
Lunch:
- Avocado, bacon, cheese salad, and snack on a cheesy fried egg between meals with a handful of nuts.
Dinner:
- keto pizza
Day 6:
Breakfast:
- Two egg omelets with bacon and mushrooms
Lunch:
- Mushroom or zucchini with fried paneer (100g) and chapati 50% plain flour + 50% keto flour Snack on a scrambled egg between meals
Dinner:
- Sausages or two pieces of chicken curry, a bowl of olive/coconut/keto oil salad, and a small bowl of brown rice
Day 7:
Breakfast:
- 1 cup of tea/coffee (keto compatible) with keto flour pancakes and berries
Lunch:
- Chicken salad with hummus and lettuce
Dinner:
- Fried salmon with broccoli and cheese
Day 8:
Breakfast:
- Fried eggs with sauteed spinach, mushrooms, and tomatoes, one keto coffee cup
Lunch:
- Tuna salad with tomatoes, mushrooms, and avocado
Dinner:
- 150 gm chicken with grilled vegetables
Day 9:
Breakfast:
- One egg omelet, a small bowl of Poha, a handful of nuts or seeds
Lunch:
- Grilled fish with spinach
Dinner:
- Sausages or 2 with chicken curry, a bowl of olive oil/keto salad, and a small bowl of brown rice
Day 10:
Breakfast:
- Coconut porridge with a cup of keto coffee/tea
Lunch:
- Cauliflower soup with fried vegetables and a small piece of grilled chicken
Dinner:
What will you eat chicken stuffed with pesto and cheese served with sauteed vegetables?
Keto diet plan to lose weight:
- Meat plays a central role in the keto diet, so chicken, red meat, fish, sausage, bacon, etc., are your best friends.
- Fish, especially fish high in fat and oil, is a good choice. Salmon, trout, tuna, and mackerel are all great options to add to your diet for the best keto diet.
- Dairy products are also key – adding cheese, butter, and cream is essential.
- Nuts and seeds are full of good natural fats and work wonders for the health of the body too. Almonds, walnuts, flaxseeds, and chia seeds are all integral parts of a keto diet plan, and they make great options for snacking between meals.
- When it comes to drinks, unsweetened coffee and water are your go-to choice. However, try these keto-friendly drinks if you want to up your game.
Foods to avoid:
For the keto diet plan for weight loss to work effectively, it is essential to differentiate between good and bad fats first. A high-fat diet doesn’t mean one can eat all the trash. Unhealthy fats like margarine, vegetable oils, processed foods, fast foods, packaged foods, etc., contain large amounts of artificial sweeteners and substances that can make the nootropic of the getzonedup diet ineffective.
Foods to avoid are:
- Try to keep the baked goods on high; crackers, white bread, cakes, etc., are all rich in carbohydrates. Foods are high in sugar like regular sugar, ice cream, etc.
- Soft drinks, tea, and other sweetened drinks.
- Starchy vegetables like corn, potatoes, peas, pumpkin, etc.
- Beans and legumes such as black beans, chickpeas, lentils, kidney beans (rajma), etc. Fruits such as bananas, grapes, pineapple, and others.
Does keto help you lose weight?
Remember how we discussed the body’s preference for glucose over carbohydrates as an energy source? Well, the body stores a small amount of this glucose in glycogen. When you start following the keto diet, your body uses up some of the glycogen and gets rid of it with water. Note that once you overindulge in carbohydrates, the effects reverse.
Is keto safe?
- Going on a keto diet means increasing the fat in your diet. Keto doesn’t differentiate between the type of fat (saturated versus unsaturated) and only requires you to eat a lot.
- There are “good” fats and “bad” fats (also known as saturated fats). Foods high in saturated fats have known health risks, including an increased risk of heart disease.
- Keto does not conform to the NHS Eat Well Guide, which emphasizes eating plenty of fiber-rich fruits, vegetables, and whole grains such as whole wheat pasta and brown rice. It also specifically calls for limiting the consumption of saturated fats we do not need in our diet.
- The best eating plans are those that you can stick to long-term, that include a variety of foods and don’t require you to eat from a list of “approved” foods. Some people find that the keto diet works well for them, and others find that it can be difficult to tolerate.
- If you have liver or kidney disease, heart disease, or diabetes, you should seek advice from your doctor before making any significant changes in your diet.
Conclusion
The keto diet plan for men and women has proven to be beneficial for many, not only in terms of weight loss but also when it comes to overall health and wellness. The keto diet plan isn’t just a weight loss diet; it’s a lifestyle change, which is why it’s also a tough diet to stick to.
Since weight loss directly depends on your state of ketosis, it’s not something you can go through without gaining weight back. It is not easy to adopt a lifestyle, especially for someone who loves food, or going out for socializing, etc., so it is essential to consult a dietitian to plan a meal plan that is suitable for the keto diet, includes healthy fats, a variety of meats, carries an adequate amount of fiber minerals and vitamins. Doing so will help reduce any risks due to nutrient deficiencies.
However, the simplistic approach of the keto diet has drawn people to try it, and as a result, there are many variations of the keto diet. The keto diet has become one of the most tried-and-true diets, and its popularity has increased exponentially in the past few years.
If done correctly, keto foods help dieters lose weight and feel healthier mentally and physically. It is a diet that focuses on getting rid of the food group of carbohydrates and replacing the energy gained from there with fat! But this does not mean that carbohydrates are wrong or that fats should be consumed excessively. Keto focuses on creating an overall balanced diet with healthy keto foods.
The key is to keep 75% fat, 20% protein, and less than 5% carbs, and today it is possible to access a variety of recipes and meals online. So, keeping the keto diet plan for weight loss as a guide, go ahead and start your keto journey.
Finally, and most importantly, be positive and committed to your end goal.
