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The ketogenic diet is a very low-carb, high-fat moderate-protein diet. Low carbohydrate generates ketones and puts you in a ketosis state. It is efficient at burning fat for energy. A ketogenic diet normalizes blood sugar and insulin levels. The keto diet is very beneficial for overweight or obese, diabetic, and for people who want to improve their metabolic health. It may be less useful for people desiring muscle or weight gain, like for elite athletes. It may not be suitable for some people’s lifestyles and preferences. Must consult your doctor about your eating plan and goals. Let him decide if a keto eating plan is right for you.
Here are answers to some of the most common questions about the ketogenic diet.
Yes, there is always a risk of muscle loss during any diet. But protein intake in appropriate amounts and high ketone levels minimizes muscle loss, especially if you lift weights.
Always take protein in a moderate amount during the keto diet, as very high protein will liberate glucose and will spike insulin levels and lower ketones. Your protein intake must not increase more than 35% of your total calorie intake.
Your body may not be utilizing fats and ketones efficiently, i.e. not in full ketosis. Lower your carb intake. You may take MCT oil or ketones supplements to reveal these problems.
The fruity smell of urine is just due to the excretion of by-products created during ketosis. There is nothing to worry about as such.
Breath smell is a common side effect of the keto diet. You may try some naturally flavored water or sugar-free gum to get rid of this.
No, but ketoacidosis is dangerous. Ketosis on a ketogenic diet is usually fine for healthy people. People often confuse ketosis with ketoacidosis. Consult your doctor before starting any new diet.
This is a common side effect of the keto diet, which usually starts post 3 to 4 weeks starting the diet. If the symptoms persist, take more high-fiber vegetables.
MCT oil doesn’t have a defined tolerable upper intake level till now, but a maximum daily dose of 4–7 tablespoons (60–100 mL) has been suggested.
1 |
Meat |
Red Meat Steak Ham Sausage Bacon Chicken Turkey |
2 |
Fatty Fish |
Salmon Trout Tuna Mackerel |
3 |
Eggs |
Pastured Or Omega-3 Whole Eggs |
4 |
Butter And Cream |
Grass-Fed Butter Heavy Cream |
5 |
Cheese |
Unprocessed Cheeses Like Cheddar Goat Cheese Cream Cheese Blue Cheese Mozzarella Cheese |
6 |
Nuts And Seeds |
Almonds Walnuts Flaxseeds Pumpkin Seeds Chia Seeds |
7 |
Healthy Oils |
Extra Virgin Olive Oil Coconut Oil Avocado Oil |
8 |
Avocados |
Whole Avocados Freshly Made Guacamole |
9 |
Low Carb Veggies |
Green Veggies Tomatoes Onions Peppers |
10 |
Condiments |
Salt Pepper Herbs Spices |
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