So, would Keto Diet work for you?
What is the Keto Diet?
So, What Is KETO DIET? The ketogenic diet is a specialized eating plan primarily used to manage difficult-to-control epileptic seizures in individuals who don't respond well to specific medications. This diet is extremely low in carbohydrates, high in fats, and includes adequate protein. An unintended outcome of this diet is weight loss. The central concept is that your body shifts its primary energy source from glucose to fat, breaking down fat into molecules called ketones. Consequently, your body relies more on stored fat for energy, promoting fat utilization as a primary fuel source.
So, what are the PROS and CONS?
PROS.
- Medical treatment can be fast and effective in the short term for weight loss and improvements in total cholesterol, blood sugar and blood pressure.
- A person who likes meat a lot would be likely successful in losing weight in the short term.
CONS
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Possible Side-effects of Keto |
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It doesn’t sound great. So, do not try this diet??
But it might be working for you if you are a healthy meat lover and try not to have an extreme keto diet in the long term.
Let’s Dive into KETO Diet.
What to Eat?
- Carbs: 20-50g (5-10% of total daily calories)
- Protein: 20-35% of total daily calories
- Fat: 60-75% of total daily calories
FAT
- Oil ( MCT oil, olive oil, grapeseed oil etc.)
- Cheese
- Nuts
- Butter
- Animal fat
- Avocado
PROTEIN
- Meat (Beef, pork)
- Poultry (chicken, turkey, duck)
- Egg
- Oily fish ( Salmon, Tuna, swordfish)
- Cheese, natural yoghurt
CARBS & VEGGIES & SALADS
- Pumpkin
- Cabbage
- Asparagus
- Broccoli
- Cauliflower
- Mushroom
- Cucumber
- Green bean
- Eggplant
- Tomatoes
- Turpin
- Celery
- leafy veggies (Spinach, rocket salads or any green leafy)
Let’s try to find out if it works for you.
This meal plan is an example of a daily diet plan below.
You can increase or decrease the percentage of each nutrient category or total calories in your best interest. (Calculated approximately only)
Total calories: 1,600 Kcal/ Day (Calculate your recommended calories)
The ratio of nutrients: 10%(Carbs), 30%(Protein) and 60%(Fat)
*1,600 Kcal Keto Meal plan for a Day*
MEAL 1.Scrambled Egg & Cheddar cheese & Avocado on Toast (453 Kcal) |
-Egg x 2: 145Kcal -Cheddar slice x 1: 113Kcal -Avocado ¼: 80 Kcal -Toast x 1: 75 Kcal -olive oil x1 tsp: 40 Kcal |
MEAL 2.Chicken & cheese & salads low carb wrap & Almond (482 Kcal) |
-Grilled chicken thigh 100g: 210 Kcal -Brie cheese x 1 Cubic: 57kcal -Salads Mix 100g: 15 Kcal -Low carbs wrap x1: 130 Kcal -Almond x 10: 70 Kcal |
MEAL 3.Beef Steak with onions & Broccoli (Blueberry for dessert (662 Kcal) |
-Steak(tenderloin) 170g: 543 Kcal -Onions 30g & Broccoli 30g : 25 Kcal -Olive oil 1 tsp: 40 Kcal -Blueberry 100g: 57 Kcal |
Total Calories | You can change different types of fat, protein, or carbs accordingly. *Use salt & pepper slightly for all meals.* | 1,600 Kcal |
Verdict
Choosing the Right Diet for You
With so many diet plans out there, it’s easy to follow trends without knowing what’s best for you. We all want quick fixes, but we know that real results take effort.
Remember, you know yourself better than anyone else. It’s time to focus on what works for you.
Don’t ignore your own needs and desires. This is about you.
So, what’s the ideal diet for you? I suggest combining the Mediterranean, intermittent fasting, and Keto diets for the best results. Stay tuned for more details in the upcoming article. Your journey to a healthier you is about to begin.
