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➜ Comprehensive 1 Month Keto Diet: https://fatlossplanner.com/indian-vegetarian-keto-diet/
➜ Other Diet Plans: https://fatlossplanner.com
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In this Video you will learn what is Keto diet & how to start a keto diet as a beginner.
Many think starting a keto diet can be challenging as you are restricted to specific types of food.
But in reality, if it's done in a proper way you won't regret it.
One thing to keep in mind is that, if you have any underlying conditions, this diet is not recommended at all.
Having said that if you are in good health, this diet can give you rapid results.
So let's get started with the basics of the keto diet and how you can start it.
Please don't forget to follow us on Facebook at https://facebook.com/fatlossplanner
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0:00
what is keto diet and how to start
0:03
hey guys this is hemanth from fat loss
0:05
planner and today we will talk about
0:07
what is keto diet and how to start an
0:09
effective ketogenic diet
0:12
keto diet is a low carb high fat diet
0:14
that offers
0:15
many health benefits in fact many
0:17
studies show that
0:19
this type of diet can help you lose
0:20
weight and improve your
0:22
overall health this diet is low on carb
0:25
high on fat
0:26
and shares many similarities with atkins
0:28
diet
0:29
and other low carb diets when we talk
0:31
about keto diet
0:32
many individuals think keto is all about
0:34
low carb and high fat
0:36
well they are right up to certain extent
0:38
but in reality
0:39
there are four different types of keto
0:40
diet yes guys that's right
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keto diet is further categorized into
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four different categories
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so let's take a quick look at four
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different types of ketogenic diet
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four different types of ketogenic diet
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are standard ketogenic diet
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high protein ketogenic diet cyclical
0:56
capacity
0:57
and targeted ketogenic diet each has
0:59
their own benefits
1:00
and significance so when we talk about
1:02
standard ketogenic diet
1:04
it refers to the one that is extremely
1:06
common and popular
1:07
this diet is very low on carb moderate
1:10
on protein and high on fat typically it
1:12
contains
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70 fat 20 protein and only 10
1:16
carbs whereas high protein ketogenic
1:18
diet simply includes more protein
1:20
the ratio is often 60 fat 35 protein
1:24
and 5 carbs likewise cyclical ketogenic
1:27
diet
1:28
involves periods of combination of high
1:30
carb and high protein
1:32
that's approximately five ketogenic days
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followed by
1:35
two high carb days then we have targeted
1:37
ketogenic diet
1:38
this diet allows you to add carbs around
1:41
workouts
1:42
alright guys now that you know what is
1:44
the keto diet
1:45
and various types of keto diet let's
1:47
look into how to get into ketosis state
1:50
so guys ketosis is a metabolic state in
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which
1:53
your body burns fat instead of carbs it
1:56
occurs
1:56
when you significantly reduce the
1:58
consumption of food items that contains
2:00
carbs
2:00
by limiting the supply of glucose your
2:02
body's only source of energy is fat
2:04
following any type of keto diet is the
2:07
most effective and efficient way to get
2:09
into ketosis
2:10
guys if you're serious about starting a
2:12
keto diet that is not only effective
2:14
but also safe you can refer my 30 days
2:16
comprehensive
2:17
indian keto diet plan i have patient the
2:19
link to that comprehensive diet plan
2:21
in the description below alternatively
2:23
you can go to my fat loss planner blog
2:25
to get various types of diet plans it
2:27
has many diet plans over there
2:29
right from keto diet to diet plans for
2:31
individuals suffering from thyroid
2:33
so the link is in the description below
2:35
coming back to keto diet
2:36
let's look at the food items to avoid
2:39
when you are on a keto diet
2:40
you need to avoid any type of food that
2:43
is high on carbs
2:44
along with that you need to be careful
2:46
with food items such as
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sugary drinks soda ice cream smoothies
2:51
wheat based products fruits that are
2:53
sweet beans or legumes
2:55
alcohol and sugar-free items such as
2:57
sweeteners desserts
2:58
and so on now that you know about the
3:01
food items to avoid
3:02
let's take a quick look at the keto
3:04
friendly food items
3:06
food items that goes well with keto diet
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are meat
3:09
fatty fish eggs cheese butter avocados
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healthy oils such as coconut oil nuts
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and seeds
3:17
and other low-carb veggies such as
3:19
onions peppers
3:20
and tomatoes to get complete list of
3:22
keto friendly food items
3:24
you can refer my 30 days indian keto
3:26
diet plan i have put the link in
3:28
description below
3:29
with that said by now you know what a
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keto diet is and how it works
3:33
let's look at a sample diet plan which
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can quickly put into ketosis
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now guys i've put one week sample type
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chart in this video
3:40
as presenting one month plan will make
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our video too long
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please refer the link in description for
3:45
full fledged 30 days indian ketogenic
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diet plan
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starting with day 1 you can start your
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day with a glass of lemon water
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along with apple cider vinegar if
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possible
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try to implement 30 minutes walk after
3:58
having lemon water for a breakfast
4:00
you can have a cup of bulletproof coffee
4:03
and brown bread egg sandwich
4:05
moving towards the lunch have some
4:07
roasted chicken
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along with green salad between lunch and
4:11
dinner
4:11
you can have some walnuts or any type of
4:13
nuts and seeds
4:14
along with green tea as your evening
4:16
snacks and for your dinner
4:18
have palak paneer along with ketogenic
4:20
roti made up of
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keto flour start your day too with a
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glass of lemon water
4:26
along with apple cider vinegar then go
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for at least 30 minutes work
4:30
once you're back you can have your
4:32
breakfast in form of
4:33
bulletproof coffee and two boiled eggs
4:36
for your lunch
4:37
you can have roasted chicken along with
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green salad make sure you don't include
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any food
4:42
items that are sweet and avoid carbs for
4:44
your evening snacks
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have a cup of green tea along with any
4:48
type of nuts and seeds
4:49
lastly for your dinner have paneer
4:51
bhurji with keto
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friendly roti made up of keto flour guys
4:55
if you are liking this video
4:57
please don't forget to hit the subscribe
4:59
button and the bell notification icon
5:01
so that you never miss any update all
5:03
right guys
5:04
so now it's day three and as usual you
5:07
will start your day with a powerful fat
5:09
burning drink
5:10
in form of lucky juice also known as
5:12
bottle gourd
5:13
juice after drinking the bottle gourd
5:15
juice go for a 30 minutes walk
5:18
once you're back you can take your
5:19
breakfast whenever you want
5:21
your breakfast can be in form of
5:23
bulletproof coffee
5:24
along with egg bhurji heading towards
5:27
lunch
5:27
have chicken tikka with a bowl of
5:29
sauteed vegetables
5:30
and remember don't include potatoes for
5:33
your evening snacks
5:34
you can have keto upma made from
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cauliflower along with a cup of green
5:38
tea
5:39
for your dinner half paneer masala along
5:41
with keto roti
5:43
as we enter day 4 there are possibility
5:45
that you may feel low on energy
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guys if you are feeling low on energy it
5:50
means you are entering into ketosis
5:52
that's actually a good sign but a caviar
5:55
go on keto diet
5:56
only if you don't have any underlying
5:58
medical conditions
5:59
if you have any type of kidney disorders
6:01
it's recommended
6:02
not to go you to that guys so
6:04
assuming you're healthy and you're
6:06
feeling low on energy
6:07
that's a sign that you are entering into
6:09
ketosis this is a crucial stage guys
6:11
so don't ruin your hard work by having
6:13
sweets or high carb food items
6:15
all right guys so your day four will
6:17
also be similar to day three
6:18
that is start your day with a powerful
6:21
fat burning drink
6:22
such as lemon water along with apple
6:24
cider vinegar then go for at least 30
6:26
minutes this walk
6:27
and once you're back you can have your
6:29
breakfast preferably keto upma
6:31
made from cauliflower and a cup of lemon
6:33
tea heading towards lunch
6:35
eat paneer bhurji along with keto roti
6:37
and green salad
6:38
for your evening snacks you can take a
6:40
handful of nuts and seeds
6:42
along with green tea and for your dinner
6:44
you can have
6:45
chicken kebab and sauteed mixed
6:47
vegetable
6:48
once you enter day 5 you may still feel
6:50
that low energy levels
6:52
and guys that's absolutely fine provided
6:54
you don't have any ailments
6:56
so you can start your day 5 with ashkar
6:58
juice on an empty stomach
7:00
followed by 30 minutes walk and once
7:02
you're back you can have an egg omelette
7:05
along with keto upma made from
7:07
cauliflower post which
7:08
you can have your bulletproof coffee for
7:11
your lunch
7:12
you can have chicken tikka with sauteed
7:14
vegetables
7:15
for evening snacks you can have roasted
7:17
almonds and
7:18
walnuts along with a cup of green tea
7:20
for your lunch
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have spinach soup along with paneer
7:23
tikka and green salad
7:25
as we enter day 6 your lost energy
7:28
levels should subside
7:29
and you should feel little more
7:31
energetic than day five
7:32
in some cases basics may also be low on
7:35
energy
7:36
so nothing to worry about guys start
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your day 6 with a glass of bottle gourd
7:39
juice
7:40
followed by 30 minutes walk once you're
7:42
back from walk have the breakfast in
7:44
form of
7:44
bulletproof coffee and paneer bhurji
7:47
with grated cheese
7:48
moving towards your lunch have roasted
7:50
chicken along with salted vegetables
7:52
your evening snacks can be roasted
7:54
almonds and walnuts with a cup of green
7:56
tea
7:57
lastly for your dinner eat clear
7:59
vegetable soup
8:00
along with grilled chicken with butter
8:02
and green salad
8:04
heading towards day 7 start your day
8:06
with a glass of bottle gourd juice
8:08
and then 30 minutes brisk work once
8:11
you're back from work
8:12
you can have your breakfast whenever you
8:13
want so for your breakfast
8:15
you can have egg bhurji along with a cup
8:18
of bulletproof coffee
8:20
and for your lunch eat palak paneer
8:22
along with keto roti
8:23
and green salad for evening snacks you
8:26
can take any nuts and seeds with green
8:28
tea
8:29
lastly for your dinner you can have some
8:31
palak kebab along with
8:32
bowl of salad with shredded chicken so
8:35
guys
8:36
this concludes our 7 days ketogenic meal
8:38
plan
8:39
if you are interested in following a
8:41
full-fledged 30 days indian keto diet
8:43
plan
8:43
i recommend you to check out the link
8:45
given in description below
8:46
guys by following this diet plan you
8:48
should be able to see
8:50
some great results but remember it
8:52
doesn't matter which diet plan you're
8:53
following
8:54
to get desired results discipline is key
8:56
so stay disciplined
8:58
eat healthy and stay safe see you soon
9:00
at the other video
9:01
until then good bye
9:09
[Music]
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bye
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