Ketogenic Diet, A Weight Loss Strategy

Introduction:

Ketogenic diet which is popularly known today as “keto diet” is a high fat, adequate protein and low carb or carbohydrate diet which was primarily used to treat epilepsy in children. But as of today it is famously known for losing fat. Basically what happens is it changes body’ energy source, from carbohydrates to fats, now your body is taking energy from fats rather than carbohydrates. In result, your body loses fats effectively.

 

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Diet Plan:

As shown in the chart above, your diet should consist mainly of fats which will be a whopping 70%-80% and the remaining will be proteins and carbohydrates. So now you must be thinking how can you calculate the carbs, fats and proteins in your diet. Let me show you how, a little mathematics will come into play but don’t worry it gets pretty easy once you get the hang of it.

Calculating Carbs:

(total calorie intake x % of calories from carbs) / 4

Multiply the calories in your diet with percentage of carbs in your diet and divide them by 4 to get the grams of carbs.

For example: your total calorie intake is 4000 calories and 5% to 10% calories of carbs would be 0.05 or 0.10 it will be equal to  200 or 400.

Now divide it by 4

so 200/4= 25g of carbs

similarly calculate the proteins and fats to keep on track.

Meal plan:

According to your weight and need you should always plan your meals beforehand. Plan your weekly diet and you can even make food and store it. Below is a sample meal plan you can use but making your own according to your need is highly recommended.

Meal Menu idea Ingredients
Breakfast Egg with bacon
  • 28 g egg (about half an egg)
  • 11 g bacon (about half a slice)
  • 37 g of 36% heavy whipping cream
  • 23 g butter
  • 9 g slice of apple

 

Morning snack Peanut butter ball

(serving size: 0.5 ounce)

 

  • 6 g peanut butter
  • 9 g butter

 

Lunch Tuna salad
  • 28 g tuna fish
  • 30 g mayonnaise
  • 10 g celery
  • 36 g of 36% heavy whipping cream
  • 15 g lettuce (one large leaf)

 

Afternoon snack Keto yogurt

(serving size: 1.3 ounces)

 

  • 18 g of 36% heavy whipping cream
  • 17 g sour cream
  • 4 g strawberries (about half of one small strawberry)
  • artificial sweetener

 

Dinner Cheeseburger (no bun)

 

Evening snack Keto custard

(serving size: 1.2 ounces)

 

  • 25 g of 36% heavy whipping cream
  • 9 g egg
  • Pure, unsweetened vanilla flavouring

 

     

 

Exercising:

 

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You can also add certain types of exercises to make you diet more effective such as

  • Aerobic exercise
  • Anaerobic exercise
  • Flexibility exercises
  • Stability exercises

But be cautious of what kind of exercise you choose for yourself as anaerobic exercise uses carbs as the primary source of energy fats alone won’t be able to support it and it can cause fatigue in the body. The other three are recommended to be done along with keto diet for better results.

Happy Dieting!

 

By: Hassan Ali Khan

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