Diet Chart Of Ketogenic Diet For Weight Loss (4 Weeks) Indian Version

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Diet Chart Of Ketogenic Diet For Weight Loss (4 Weeks) Indian Version

By now, you’ve probably understood about the ketogenic diet, the stylish weight-loss plan that calls for dramatically reducing how many carbs you consume, checking your protein, and upping your fat intake.

As a consequence of ensuing the ketogenic diet, or keto for short, for a few days, your body will start ketosis.

For More On Keto Diet Read: 15 Secrets of Appetite Suppressants Busted

Ketosis is a situation that some analysis links to weight loss, better glucose control, and improved cholesterol.

Not all health experts would support the diet, though, as it can direct to kidney stones, increased intake of ‘bad’ fats, nutrient deficiencies, decreased bone density, and stomach problems.

The cyclical ketogenic diet is often associated to carb cycling — but it’s not the same thing.

Carb cycling requires cutting carbs on certain days of the week while upping your consumption on others.

Typically, each week is divided between 4–6 days of lower carb intake and 1–3 days of greater intake.

A conventional keto cycle works for 4 weeks. Let’s check out the diet week by week.

Week 1

You can choose from the below-mentioned options or alternate between them for the entire week

Breakfast

• Cheese pakora fried in peanut or coconut oil.
• Cheesy egg omelette with lots of cheese cooked in olive oil and butter.
• Cheesy scrambled egg with lots of bell peppers cooked in olive oil and butter.

Lunch

• A simple salad of mushrooms, spinach, capsicum, stir-fried in olive oil and butter, with chicken, eggs or only veggies topped with lots of cheese.
• Cream of palak soup accompanied by stir-fried mushrooms/broccoli.
• Solkadhi and whole French beans baked with cheese.
• Cauliflower curry cooked in coconut milk and coconut oil.

Dinner 

• Baked spinach with cream and cheese
• Lemon chicken stew
• Fried Paneer pakora
• Stir-fried mutton with spices of your choice
• Cabbage salad/Kerala Style Cabbage Thoran Stir-Fried with Coconut

Week 2

This week we present a unique blend of cream, coconut oil, and butter. All you require to do is whisk these 3 key ingredients together and drink it.

We realize that it is hard, but you will do it if you need to lose weight. If this sounds like torture to you, beat it up with your tea or coffee decoction (Bullet Coffee).

Add whichever spice (like cinnamon) it needs for your tongue to receive this.

Be sure not to add any sugar, you can use artificial sweeteners like Stevia. This mix will serve a great deal in intensifying your fat loss. 

Breakfast 

• Bullet Coffee (Coffee blended with cream, coconut oil, and butter)

Lunch 

Simple salad comprising of spinach, mushrooms, capsicum, stir-fried in olive oil and butter, with chicken, eggs or only veggies topped with lots of cheese.

• Spiced, fried paneer pakora/ Paneer tikka
• Red channa salad
• Soya nugget curry
• Stir-fried Ladyfinger with peanuts cooked in Maharashtrian style

Dinner 

• Stir-fried French beans with cheese topping/cheese fondue
• Cauliflower prepared in coconut milk and coconut oil
• Cream of mushroom soup
• Cheese Pakora

Week 3 

As the week progress, the Diet Chart Of Ketogenic Diet gets tougher by each passing day. Week 3 calls for a fasting stage.

Eat an early breakfast, no lunch and after 12-hour fasting, have a fat full dinner. This is called intermittent fasting. 

There are different ways of indulging in intermittent fasting, all of which involve splitting the day/week into eating and fasting times.

You should either eat very little or nothing at all during the fasting periods.

The 16/8 method: It includes skipping breakfast and curtailing your daily eating period to 8 hours, such as from 1 pm –9 p.m. You fast for 16 hours in the time between.

Eat-Stop-Eat: This requires fasting for 24 hours, once or twice a week, for example by not eating from lunch/dinner one day until lunch/dinner the next day.

The 5:2 diet: With these techniques, you consume only 500–600 calories on two non-consecutive days of the week, but eat ordinarily the other 5 days.

By cutting down your calorie intake, all of these methods should cause weight loss as long as you don’t make up by eating much more during the eating periods.

Many people have found the 16/8 method to be the most sustainable, simplest, and easiest to adhere to.

Breakfast 

• Bullet Coffee
• Lunch 
• Fasting, just keep on sipping water and sugarless green tea/lemon water with pepper

Dinner 

• 6-8 soaked Almonds every day for this week
• Zoodles in pesto sauce with paneer and spinach leaves stir-fried in olive oil
• Paneer Chilly
• Paneer barbecue with spinach and cheese salad
• spinach and egg omelette with lots of cheese

Week 4

It’s getting tough now. This week you are expected to eat only dinners while fasting for the entire day.

Yes, you can have green teas, lemon water with salt and pepper, Green Tea without sugar, and yes loads and loads of water.

If this strict fasting seems difficult for you, you can switch back to week 2 and start following from there on again.

*Note – We strictly do not recommend you to follow this diet without the proper guidance of a dietician. You are accountable for your own health. 

Breakfast

• Sugarless Black tea/lemon tea/peach tea/Black coffee

Lunch 

• Sugarless Green tea 
• Sugarless Lemon water 
• Lots and lots of water

Dinner 

• Stir-fried Green beans with coconut and peanut
• Szechuan paneer
• Spinach cooked in milk, cream, and cheese
• Stir-fried veggies with spices and cream dressing
• Stir-fried paneer with spinach and bell pepper
• Almond flour pancakes

Synopsis 

The veggie lover keto diet is a high-fat, low-carb eating design that disposes of meat and fish.

Both veggie lovers and keto diets have been developed to build weight reduction, bolster glucose control, and defend against a few interminable illnesses.

Remember that no examinations inspect the veggie lover keto diet explicitly.

The vegetarian keto diet may produce short-term side effects, lack essential nutrients, and be inappropriate for kids and pregnant or breastfeeding women.

A vegetarian Diet Chart Of Ketogenic Diet should incorporate plenty of healthy fats, non-starchy vegetables, and plant protein.

A vegetarian keto diet excludes all meat while restricting high-carb foods like starchy vegetables, sugary drinks, grains, and fruits.

The vegetarian/vegan keto diet is a high-fat, low-carb eating design that rejects meat and seafood.

If you’re a carb-loving vegan, trying out vegetarian Diet Chart Of Ketogenic Diet could curb your inclination to overdo it in the carb department and help you broaden your diet.

But this way of eating needs some up-front planning and due endurance along the way, so you don’t become nutritionally defective.

And, ultimately, it’s best as a short-term diet, not one to stick to for the long voyage.

Individually, vegetarian Diet Chart Of Ketogenic Diet may improve blood sugar control, weight loss, and several other interests.

Nonetheless, this diet may raise your risk of nutritional deficiencies and haven’t been studied on its own.

Still, if you are vegetarian and motivated in trying keto — or are already following keto and curious about going meat-free — it’s definitely possible to combine both.

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