#The-Low-Carb-KETO
- Sushma C
- Jun 17, 2020
- 4 min read
Whats the buzzword when you think about losing weight....???
K E T O ..!!!
Oh Yes...you read it right...yippee...!!!
A diet some of us have recently started, realizing about too much of food intake and body shape outs during this stay@home/lock-down.
This is a post where I would like to share some facts on this ketone diet that some of us might have experienced.
While referring to few research articles online - i came across the fact which states:
An average man requires approximately 56 g of protein per day
An average woman requires 46 g of protein per day
Well, these are some common and known facts on this keto diet...
Lets start off with the basic need of our life (Water)...
Drink at least 2 liters of water to stay hydrated as your body doesn’t resist water on Keto. This might also lead to a quick weight loss during the initial weeks. During this diet you will also be short on your electrolytes.
Few Common & healthy foods that you "can" include in your meal during the keto phase:
1.Boiled eggs:
A hard boiled egg contains 78 calories and high on vitamin D with the nutrients that supports a healthy eye sight & keeps up your immune system.
As a part of balanced diet, eating hard boiled eggs "might" help you loose your weight, "if" you include them into a calorie-controlled meal.
2. Red onion:
Red onions have high antioxidants, low on calorie but high on vitamins and minerals.This also includes cancer-fighting compounds & helps in controlling our blood sugar levels.
Red onions also boost the bone density & digestive health.Onions are good source of reducing cholesterol levels.
3. Tomatoes:
The fiber, potassium, vitamin C, and choline content in tomatoes all help us in maintaining a healthy heart . Our brain and nervous system need choline in order to regulate memory, mood swings & muscle control.
Tomatoes are a great source of Vitamin C & K which helps reduce the risk of heart disease & cancer.
4. Lemon:
Lemon in general is a very good source of Vitamin C that majorly supports loosing your weight naturally. It helps in prevention of stones in the kidneys & aids digestion too.
you can also prepare a health booster drink by adding - Mint leaves,cinnamon powder or ginger, to the lemon water or even a mix of all(depends on your taste).
5. Virgin Olive Oil (for salads):
Olive oil is inclusive of nutrients and antioxidants.Extra Virgin Olive Oil retains all the nutrients and antioxidants from the olive fruit and that how it is known as a healthy oil which can be used in salads that also helps to keep you healthy and fit.
This also has a rich source of antioxidants that could help reduce the risk of heart stroke/diseases.
6. Garlic:
Garlic is a nutritious item with very low calories.This improves your cholesterol levels and also reduce the risk of heart diseases.
Garlic oil is also an effective supplement, which is made by soaking the raw garlic into cooking oils which extracts the flavor and its potential.This also helps to boost the immune system.
7. White/Black Sesame Seeds:
Sesame seeds are oil-rich seeds that grow in pods on the Sesamum indicum plant.
Black sesame seeds are rich in Vitamin B & iron.It is also believed as an anti aging remedy(memory loss,age related side-effects),relives from indigestion related problems and so on.
Sesame seeds have many potential health benefits which protect us against heart diseases, diabetes, and orthopedic problems.
8. Peanut butter (Sugar-free):
Peanut butter is high in fat & calories.One table spoon of peanut butter has nearly 100 calories.This helps you lose weight in two ways:
It controls your appetite,
It reduces your blood sugar levels.
Prevents from accumulation of stones in the gall bladder.
According to The Orthopedic Group, P.C, “Including healthy protein in your daily diet like peanut butter is a good option to maintain strong bones.
9. Red pepper flakes:
Red chilli flakes is a multi-beneficial spice. It not only adds flavor to your dishes but also helps in preventing certain diseases.
Red chilly pepper flakes helps in improving our metabolism and burning away the accumulated fat.
This is also known to be one of the effective spices that relives you from clearing your congestion during cold and flu season.The spicy heat found in the flakes also helps to clear the mucus stuffing up your nose and lungs.
· Use Avocado Oil (for cooking).
Avocado oil has a high percentage of Vitamin E.
It contains healthy fats & also reduces the risk of cataracts and macular degeneration,-the common eye diseases
· All green & Leafy vegetables are good to consume in ketone.
Lets have a quick check on the foods that are not a part of this Keto to ensure we are on the right track....
Do not eat....
Fruits(apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, etc.)
Root Vegetables.
Sweets
Grain foods (cereal, bread, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, bagels..)
Sweet Syrups(honey,cane sugar,corn syrup,maple syrup..)
· Do not forget to exercise while on ketone diet to experience ,faster results.
· A quick 30 minutes of Yoga/meditation will be an added advantage in keeping yourself with a calm mind.
· Keep a track of your progress.
If you're willing to try ketone, please consult your doctor before kick starting on the weight loss plan with the ketone-meal .
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