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what is keto diet and how to start
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hey guys this is hemanth from fat loss
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planner and today we will talk about
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what is keto diet and how to start an
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effective ketogenic diet
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keto diet is a low carb high fat diet
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many health benefits in fact many
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this type of diet can help you lose
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weight and improve your
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overall health this diet is low on carb
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and shares many similarities with atkins
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and other low carb diets when we talk
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many individuals think keto is all about
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low carb and high fat
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well they are right up to certain extent
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there are four different types of keto
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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
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and targeted ketogenic diet each has
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and significance so when we talk about
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standard ketogenic diet
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it refers to the one that is extremely
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this diet is very low on carb moderate
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on protein and high on fat typically it
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70 fat 20 protein and only 10
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carbs whereas high protein ketogenic
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diet simply includes more protein
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the ratio is often 60 fat 35 protein
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and 5 carbs likewise cyclical ketogenic
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involves periods of combination of high
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carb and high protein
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that's approximately five ketogenic days
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two high carb days then we have targeted
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this diet allows you to add carbs around
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alright guys now that you know what is
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and various types of keto diet let's
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look into how to get into ketosis state
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so guys ketosis is a metabolic state in
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your body burns fat instead of carbs it
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when you significantly reduce the
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consumption of food items that contains
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by limiting the supply of glucose your
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body's only source of energy is fat
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following any type of keto diet is the
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most effective and efficient way to get
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guys if you're serious about starting a
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keto diet that is not only effective
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but also safe you can refer my 30 days
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indian keto diet plan i have patient the
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link to that comprehensive diet plan
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in the description below alternatively
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you can go to my fat loss planner blog
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to get various types of diet plans it
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has many diet plans over there
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right from keto diet to diet plans for
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individuals suffering from thyroid
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so the link is in the description below
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coming back to keto diet
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let's look at the food items to avoid
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when you are on a keto diet
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you need to avoid any type of food that
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along with that you need to be careful
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with food items such as
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sugary drinks soda ice cream smoothies
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wheat based products fruits that are
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sweet beans or legumes
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alcohol and sugar-free items such as
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and so on now that you know about the
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let's take a quick look at the keto
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food items that goes well with keto diet
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fatty fish eggs cheese butter avocados
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healthy oils such as coconut oil nuts
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and other low-carb veggies such as
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and tomatoes to get complete list of
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keto friendly food items
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you can refer my 30 days indian keto
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diet plan i have put the link in
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with that said by now you know what a
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keto diet is and how it works
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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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as presenting one month plan will make
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please refer the link in description for
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full fledged 30 days indian ketogenic
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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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try to implement 30 minutes walk after
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having lemon water for a breakfast
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you can have a cup of bulletproof coffee
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and brown bread egg sandwich
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moving towards the lunch have some
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along with green salad between lunch and
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you can have some walnuts or any type of
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along with green tea as your evening
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snacks and for your dinner
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have palak paneer along with ketogenic
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keto flour start your day too with a
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along with apple cider vinegar then go
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for at least 30 minutes work
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once you're back you can have your
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bulletproof coffee and two boiled eggs
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you can have roasted chicken along with
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green salad make sure you don't include
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items that are sweet and avoid carbs for
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have a cup of green tea along with any
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type of nuts and seeds
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lastly for your dinner have paneer
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friendly roti made up of keto flour guys
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if you are liking this video
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please don't forget to hit the subscribe
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button and the bell notification icon
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so that you never miss any update all
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so now it's day three and as usual you
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will start your day with a powerful fat
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in form of lucky juice also known as
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juice after drinking the bottle gourd
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juice go for a 30 minutes walk
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once you're back you can take your
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breakfast whenever you want
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your breakfast can be in form of
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along with egg bhurji heading towards
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have chicken tikka with a bowl of
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and remember don't include potatoes for
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you can have keto upma made from
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cauliflower along with a cup of green
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for your dinner half paneer masala along
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as we enter day 4 there are possibility
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that you may feel low on energy
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guys if you are feeling low on energy it
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means you are entering into ketosis
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that's actually a good sign but a caviar
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only if you don't have any underlying
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if you have any type of kidney disorders
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not to go you to that guys so
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assuming you're healthy and you're
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feeling low on energy
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that's a sign that you are entering into
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ketosis this is a crucial stage guys
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so don't ruin your hard work by having
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sweets or high carb food items
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all right guys so your day four will
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also be similar to day three
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that is start your day with a powerful
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such as lemon water along with apple
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cider vinegar then go for at least 30
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and once you're back you can have your
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breakfast preferably keto upma
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made from cauliflower and a cup of lemon
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tea heading towards lunch
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eat paneer bhurji along with keto roti
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for your evening snacks you can take a
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handful of nuts and seeds
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along with green tea and for your dinner
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chicken kebab and sauteed mixed
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once you enter day 5 you may still feel
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that low energy levels
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and guys that's absolutely fine provided
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you don't have any ailments
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so you can start your day 5 with ashkar
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juice on an empty stomach
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followed by 30 minutes walk and once
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you're back you can have an egg omelette
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along with keto upma made from
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cauliflower post which
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you can have your bulletproof coffee for
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you can have chicken tikka with sauteed
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for evening snacks you can have roasted
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walnuts along with a cup of green tea
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have spinach soup along with paneer
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tikka and green salad
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as we enter day 6 your lost energy
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levels should subside
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and you should feel little more
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energetic than day five
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in some cases basics may also be low on
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so nothing to worry about guys start
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your day 6 with a glass of bottle gourd
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followed by 30 minutes walk once you're
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back from walk have the breakfast in
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bulletproof coffee and paneer bhurji
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moving towards your lunch have roasted
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chicken along with salted vegetables
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your evening snacks can be roasted
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almonds and walnuts with a cup of green
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lastly for your dinner eat clear
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along with grilled chicken with butter
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heading towards day 7 start your day
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with a glass of bottle gourd juice
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and then 30 minutes brisk work once
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you're back from work
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you can have your breakfast whenever you
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want so for your breakfast
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you can have egg bhurji along with a cup
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of bulletproof coffee
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and for your lunch eat palak paneer
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and green salad for evening snacks you
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can take any nuts and seeds with green
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lastly for your dinner you can have some
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palak kebab along with
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bowl of salad with shredded chicken so
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this concludes our 7 days ketogenic meal
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if you are interested in following a
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full-fledged 30 days indian keto diet
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i recommend you to check out the link
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given in description below
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guys by following this diet plan you
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should be able to see
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some great results but remember it
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doesn't matter which diet plan you're
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to get desired results discipline is key
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eat healthy and stay safe see you soon