The Ketogenic Diet - A detailed guide for beginners
What is a ketogenic diet ?
Ketogenic diet is a super low carb diet and with this i mean very low carb diet there is a serious border for the intake of carb in your body if you want to follow keto diet well now some say ketogenic diet is staying below 50g of carb but ideally if you want to see results rapidly you need to take only 20g of carbs in your body not more than that now so many people think they are on ketogenic diet as they intake carbs less than 50 g but ideally they are on low carb diet which is not keto diet you need intake around 20g to be in a ketogenic diet. when you do keto diet you need to count every single calorie you are taking in whether it is food, garlic bites in your food etc and to get better results avoid even a single trace of sugar. and if you are doing this diet than you must do it for 2-3 months
Science behind ketogenic diet
As we know carbohydrate if the favourite source of energy for our body our body breaks down carbohydrate into glucose and stores that glucose into the form of glycogen
in your muscles so in this diet we are cutting down this process and by doing that your body has no glucose and because of this the body uses the stored glycogen from
our muscles and when our body uses all the glycogen present in our body after that keto begins there are many things but all you need to know that the fat in your body
gets converted into ketones ketones are the energy source for our body which does the same work as the glucose do for our body there is a fact that 1 g of ketones gives you
more energy than 1g of of glucose so you can see what works better for our body
in your muscles so in this diet we are cutting down this process and by doing that your body has no glucose and because of this the body uses the stored glycogen from
our muscles and when our body uses all the glycogen present in our body after that keto begins there are many things but all you need to know that the fat in your body
gets converted into ketones ketones are the energy source for our body which does the same work as the glucose do for our body there is a fact that 1 g of ketones gives you
more energy than 1g of of glucose so you can see what works better for our body
Side effects of ketogenic diet
1] even you are following keto diet you need to be calorie deficit
2] you loses your strength for a temporary time because your body is not habitual of that diet
3] in this diet we cannot put on much muscles mass as we able do in intermittent fasting
want to know about intermittent fasting click here
4]the keto flu -this is the reason why keto diet has such a bad name in this in the starting you feel like a flu which is a keto flu in which you will go through
headache ,you will feel a little bit fatic and uncomfortable but it's normal this is happening just because you are not used to the diet and you are draining fat
and if you want to lose the duration of keto flu you can workout
food allowed to eat
1] any non veg which should be home cooked any red meat chicken any of that
2]you can have a lot of fat from lot of fat sources but remember " fat is flavour "
3]you can eat ghee ,butter, oil, coconut oil etc.
4]very important you must intake veggies as much as possible during keto and select veggies carefully
5] anything leafy like spinach, cabbage, lettuce, brocoli, etc. because these provides you nutrition and keep you constipated and healthy
Food not allowed to eat
1]do not eat cheese
2]do not eat veggies like carrot etc.
3]do not have paneer
4]avoid dairy products
5]do not eat processed food like peanut butter etc.
Calorie split for your body
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