Ketogenic diet plan for weight loss: Nowadays, people are so entangled in knowing the nutritional value of every food. They are unable to decide what they want to eat or not? On the other hand, when one follows a keto diet, the selection of the right food can be even more difficult. High fat and low carb foods are consumed in the keto diet. The Keto Diet is considered the best for weight loss. Whatever food you eat during a keto diet, it should contain protein, fat and carb ratio in this quantity.
- 55-60% fat
- 30-35% protein
- 5-10% carbohydrate
According to a research in the Journal of Nutrition and Metabolism, "About 50 gm of carb and 1.5 gm of protein per kilogram (according to body weight) can be consumed daily in a keto diet". Keto-friendly food is needed to take a menu in this ratio. Have a look at Kourtney Kardashian's daily meal plan- Kourtney Kardashian one-month keto diet goes as follows:
- Breakfast: Kourtney's breakfast consists of avocado smoothie with a few drops of stevia in it. Other ingredients include MTC oil, bone broth powder, and blue-green algae.
- Lunch: Kardashian's protein-based lunch usually consists of egg whites, chef salad with turkey, and mixed greens.
- Dinner: Her favoured dinner is typically simple and may include chicken or salmon, broccoli or cauliflower rice, or small amounts of sweet potato.
Following are some foods that can be eaten in the Keto Diet. All these foods are high fat and low carb.
Egg: An egg is a healthy and nutritious superfood. It contains less than one gram of carbohydrate, about 6 grams of protein and 5 grams of fat. This is why it is keto-friendly food. You can eat boiled egg, omelette or half fry in the keto diet. Eating it will make you feel full, and the blood sugar level will also be maintained. Calories are also meagre in it. Apart from this, there are also the following benefits of eating eggs.
- Rich in nutrients
- Increases HDL (Good Cholesterol)
- Rich in high-quality protein and amino acids
- An egg is also helpful in reducing weight
Cottage Cheese: Paneer is a vegetarian and high-protein food. 150gm cheese contains 18 grams of protein and about 5 grams of carb. Being low carb, it is an entirely keto-friendly food. By consuming this, you do not feel hungry for a long time. You can eat it differently according to your test. You can also eat cheese in this format.
- Raw cheese
- Paneer Bhujia
- Cheese topping
- Cottage cheese
Olive Oil: Do you know that olive oil is considered the most healthy fat? Olive oil contains 73% unsaturated or healthy fat. Due to 99 per cent fat, it can be consumed in the Keto diet. These are the following types of olive oil.
- Virgin Olive Oil
- Refined Olive Oil
- Pure Olive Oil
- Extra Virgin Olive Oil
These are also the benefits of consuming olive oil.
- Help lose weight
- Reduce the risk of type 2 diabetes
- Rich in antioxidants
- Beneficial for the eyes
Nuts: Seeds and nuts have high fat and also have a very low carb. Consuming nuts helps in fighting against diseases like heart disease, cancer and depression. You can take the following seeds in the Keto Diet.
- Almonds
- Brazil nuts
- Cashews
- Macadamia nuts
- Pecans
- Pistachios
- Walnuts
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sesame
Butter: Butter and cream are foods consumed in the enteric diet. They are also found to be low in carb and high in fat. But it is very high in calories, so it is beneficial to consume it in small amounts. There are different types of studies on butter. Some research has reported that saturated fat found in butter poses a risk of heart disease. Based on some reviews, it has also been said that saturated fat is not responsible for heart disease. Studies also show that eating moderately high-fat dairy products reduces the risk of a heart attack.
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