KETO Diet ee madhya janalu viparithanga follow avthunnaru. Simplega weight loss avadaniki ee madhya andaru follow avthunna diet Idi. Assala KETO diet ante enti ? Keto diet follow avvadam healthy aa? Kada aa? Anedi ippudu telusukundam.
What is Keto Diet?
Keto diet is nothing but taking low carbohydrates and high fat diet from our daily routine food. Yes, Manam tisukune food lo some changes chesukuni only protein and fat source unna foodni tesukuni, carbohydrates unna food ni avoid cheyali. Simple ga cheppali ante carbohydrates tagginchi fat content unna food ni proper diet follow avthu tisukovali.
How it helps ?
Ila carbohydrates tagginchi fat content food tisukovadam valla, it drastically reduces carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called Ketosis. (keto diet)
What to eat and what not to eat in KETO Diet.
There are several versions of the ketogenic diet, including.
Keto diet lo four types untayi Standard ketogenic diet (SKD), Cyclical ketogenic diet (CKD), Targeted ketogenic diet (TKD) and High-protein ketogenic diet.
Indulo andaru ekkuvaga follow aiyye diet matram SKD diet because it is good and easy to follow.
Ee diet plan ela undali ante?
Breakfast for Vegetarians.
Paneer bhurji + Avocado smoothie (1 glass)
Paneera Green tea + Almonds (5 nos)
Breakfast for Non-vegetarians.
Paneer bhurji + Avocado smoothie (1 glass)
Egg bhurji with veggies + Avocado smoothie (1 glass)
Lunch for Vegetarians.
Mixed veg salad with spinach, capsicum, mushrooms, lettuce with olive oil dressing (1 bowl) Or whole french beans (baked) with cheese (1 bowl)
Lunch for Non-vegetarians:
Chicken Malai Tikka (4 pcs)
Or Fish Salad with olive dressing (1 bowl)
Dinner for Vegetarians
Spinach soup with button mushrooms (1 bowl) or green vegetable salad with paneer (1 plate)
Dinner for Non-vegetarians:
Shredded chicken breast with vegetables (1 plate) or Fish Tikka with lettuce (1 plate)
Food to avoid:
Carbohydrates unna some foods Ni manam KETO diet lo unnappudu must and shouldga avoid cheyali.
Sugary foods: Soda and soft drinks ni max avoid cheyali. Veetitho patu Fruit juices, smoothies, cake, ice cream, candy, etc kuda max avoid cheyali.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruits, except small portions of strawberries, grapes and apples tappa migatha fruit intake undakudadu.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Sweet and normal Potatoes, carrots, parsnips curries, snacks even daily meals lo kuda ivi undakunda chusukovali.
Unhealthy fats: Unhealthy fat like cheese, dalda products, butter, vegetable oils, mayonnaise ki big no cheppandi.
Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
Food to Eat:
Meat: Goat meat and Chicken.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies like spinach and other leafy vegetables, tomatoes, onions, peppers, etc.
Ila ee diet plan 60- 90 days follow avthe Manchi results untayi.
Side effects:
Obesity, tummy overweight bare cheyani vallu matrame ee diet follow avvali. And diet padakaothe illness, energy loss due to less carbohydrates, headache and irritation lantivi face cheyalsi vastundi. Better ilantivi vasthey ee diet skip cheyadam manchidi.
