People nowadays are quite cautious about their fitness and diet plans as they are getting aware of chronic ailments, which are quite painful and stressful. The two most essential factors of staying fit and womens health naturopath are consuming a balanced diet and performing physical activities regularly. The human body requires proper nutrition which provides energy to the internal body system and allows the organs and cellular organism to function efficiently. On the other hand, regular exercise helps a person to flex his muscles, and there are other numerous benefits of exercising.
There are many people who gain weight and want to lose weight. The weight loss programs are offered in many gyms and fitness centers. There are also medical weight loss programs which are administered by qualified doctors who usually work with people who are obese, and it is mandatory for them to lose weight to reduce the risk of several chronic ailments.
You may find yourself in certain conversation about weight loss and chances are you may at some time hear about the keto diet which has become one of the most popular weight loss methods across the world. A keto diet plan is defined as low carb, high fat diet that can help a person to attain optimal fitnes and reduce the chances of diabetes, epilepsy, and high blood pressure. There are also many studies and research that suggest that keto diet can also be beneficial for certain types of cancer and Alzheimer’s disease. The keto diet share many similarities with Atkins and other low carb diets. The main purpose of keto diet is to reduce carbohydrate intake and to replace it with protein and fat. The objective of the keto diet is to get more calories from protein and fat and low from carbohydrates. The dietary modification will turn the body into a metabolic state which is called ketosis, and its short form is known as keto.
A ketogenic diet usually limits a person intake of carbs from 20 to 50 grams, this diet plan may seem challenging to most people, but a person can easily follow it without any difficulties.
How does the keto diet work?
When a person consumes 50 grams a day, his body usually runs of energy (blood sugar) that can be used quickly. After 3 to 4 days, the body will start to breakdown the stored protein and fat to provide energy to the various body parts; this process will help in loss of weight. The keto diet is primarily used for short term and emphasizes on loss of weight rather than other health benefits.
Why perform a keto diet?
People mostly used a keto diet to reduce excess body weight, but it can help manage many other chronic conditions which include epilepsy, diabetes, heart diseases, and even acne. The keto diet helps with certain medical conditions, but people need to consult a qualified doctor or a physician before starting a keto diet.
The best free keto diet plans will help a person lose considerable weight in first 3 to 6 months than any other diet plans; this happens because it takes more calories to convert into fat than it takes to convert carbs into energy. The keto diet causes significant reduction in blood sugar and insulin levels along with increased ketones that result in different health benefits. There are different types of keto diets which includes
- Standard ketogenic diet (SKD)
It is quite a low-carb, adequate protein and high-fat diet. It normally constitutes 75% fat, 20% protein and only 5% carbs
- High-protein ketogenic diet:
This diet plan is similar to the standard ketogenic diet but contains more protein intake. The ratio of the diet is now 60% fat, 35% protein and 5% carbs.
- The cyclical ketogenic diet (CKD):
This diet includes days of higher-carb intakes, such as 5 ketogenic days followed by 2 days of high carbs
- Targeted ketogenic diet (TKD):
This diet plan lets a person add carbs during workouts.
The cyclical or targeted ketogenic diets are more intense and advanced methods and mostly used by athletes and professional bodybuilders.
If you start following a keto diet than your carbs, to 50 grams per day, where fats replace the carbs which are left out and deliver 75% of the total calorie you consume, the proteins account for 20% of the energy your body may need, and carbs are restricted to 5%. The reduction in carbs enables the body to use the stored fats as the main source of energy instead of glucose, and this process is called ketosis. A keto diet has proved to more significant in weight loss and reduce hunger feelings as compared to other low-fat diets.
The keto diet plan
It is always difficult to change your daily routine, but sometimes you have to push your body to achieve a positive result. The focus of a keto diet is to reduce the carb intake and at the same time increase the amount of fat and protein intake from your meals and snacks intake. The simple solution is to lower your carbohydrate intake to easily start and maintain your keto diet. You should know and consume keto friendly foods and meals and avoid foods rich in sugar and sodium. The list of ketogenic foods and meals you should focus on are
- Lean Meat, and grass-fed beef
- Poultry which includes chicken and turkey
- Full-fat dairy such as yoghurt, cream and butter
- Fatty fish such as salmon and mackerel
- Nuts and seeds which includes almonds, peanuts, and flaxseeds
- Healthy fats from oils such as coconut, avocado, olive, and sesame
- Full fat cheese such as mozzarella, cream cheese, and goat cheese
- Non- starchy vegetables which include tomatoes, broccoli, and peppers.
- Condiments such as salt, fresh herbs, spices, vinegar, and lemon juice
Apart from the foods you should consume, there is also a list of snacks and meals you should avoid which includes
- White bread, doughnuts, cookies, rolls, and crackers
- Ice cream and maple syrup
- Spaghetti and noodles
- Sports drinks, soda, and other sweet beverages
- Sweet potatoes, corn, peas, and pumpkin
- Lentils, chickpeas, and black beans
- Breakfast cereals, rice, wheat, and oats
- Barbecue sauce, and sugary salad dressings
- Processed foods and packaged foods
- Foods that contain artificial colorings, preservatives and sweeteners
Amanda Jones works for an online beauty and fitness magazine keeps the people informed on valuable tips and information to maintain their fitness. She has covered numerous weight loss programs and the benefits of the best free keto diet plans, which is ideal obese people to effectively lose weight. People can connect her through Facebook and Twitter.