Indian Ketogenic Diet Plan

People try different diet plans to achieve their fitness goal. Among the most popular diet plans these days, “Ketogenic diet plan” is the most popular one.

What is a Ketogenic diet plan

Before understanding the Ketogenic Diet Plan one has to understand what ketosis is. Ketosis is a condition where body uses ketones rather than glucose for energy. It happens when the intake of carbohydrates is very low, to lower the insulin levels and body starts producing ketones from fat, these ketones are used by body to burn for energy instead of glucose, because glucose is unavailable in the body.

In this state the rate at which body burns fat is very high and one can lose weight and inches in a short span of time.

Apart from shredding fat, this diet has many other advantages. In some studies it has been found that this diet plan has the ability to kill the cancer cells.

Basics of Ketogenic diet

While planning a Ketogenic diet, one has to make sure that the nutrition is not compromised. Body needs good nutrition to keep the vital functions running smoothly, if this gets compromised one may fall sick for several days. So before we start we should make sure that we are not taking steps ahead towards unhealthy future but we are shaping our self smartly for better days ahead.

One might think, “Okay, it is just about taking protein and not adding carbs to the diet, it is easy”, but the story has a twist. If you will start adding more protein to your diet, excess protein will also turn into glucose and body will not reach the condition where liver converts fat into ketones. Many protein foods also spike the level of insulin in our body just like carbohydrates.

One has to actually eat “FAT”, yes! You are reading it right. It is fat that will make you lose fat. Someone might jump out of the couch reading this, because it is going to be fun. Where traditional diet plans stops the fat intake, Ketogenic diet plan gives you liberty to have fat without worrying.

While following a Ketogenic diet for serious fat loss, one has to take 70% fats, 20 % protein and 10% carbohydrates.

One month diet plan

Food item	Calories	Carbs	Fat	Protein	Fiber
Break Fast 2tbs  Butter 3 eggs (including yellow) 2tbs Cream (boiled milk kept overnight gathers thick cream in the morning)	200 215   100	0 2   0	24 15   10	0 18   1	0 0   0
Between Breakfast and Lunch Mushroom Raw 2 cups Mixed Green Salad	30 150	4 3	0 0	4 1	2 2
Lunch Chicken Breast (3 OZ) Olive Oil 2tbs Cream Raw Broccoli – 1 cup	146 240 100 30	1 0 0 6	4 28 10 0	25 0 1 2	0 0 0 2
Evening 3 eggs (including yellow) Curd 200 grams Coconut 100 grams	215 200 354	2 7 15	15 9 33	18 22 3.3	0 0 9
Dinner Mushroom Raw 2 cups Mixed Green Salad 2tbs butter	30 150 200	4 3 0	0 0 24	4 1 0	2 2 0
Total	2360	47	172	100	19

This above mentioned diet is good enough for a person to stay healthy and maintain good amount of ketones in body while losing body fat every other day.

Given below is a list of food items having good amount of fat that can be consumed while following a Ketogenic diet plan.

1. Coconut oil
2. Olive oil
3. Walnut oil
4. Coconut butter
5. Pumpkin seeds
6. Flax seeds
7. Ghee
8. Full cream cheese
9. Full fat yogurt
10. Cashew milk
11. Coconut milk
12. Almond milk
13. Almonds
14. Walnuts
15. Cashews
16. Pumpkin seeds
17. Pistachios
18. Peanut butter

 Conclusion

Ketogenic diet plan has shown amazing results in people of every age group. There are people who lost many kilos by following this diet plan, but if one has a condition like diabetes, regular blood work should be done while following any type of diet plan which is different from the regular eating habits.

While people around the world have been hating fats, this diet gives an opportunity to feel the advantages of fats and the goodness they have for human body. Good fat improves brain functioning and bone condition. It also improves the skin quality and lubricates joints. Before making an opinion about this diet plan one should give it a try at least for 2 months to see good results.