Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Keto Diet Food Plan Burn Fat the Smart Way
Burn Fat smartly with keto diet
Keto diet plan is famous diet plan for weight loss which has become popular and effective ways to lose weight naturally because it approaches focuses on healthy high fats with moderate protein and very low carbohydrates by helping body switch from using glucose energy to burning fat.
The process name as ketosis where your body turns into fat burning machine by boosting energy, focus and give mental clarity it is all about fuelling your body smartly by nutrient dense foods without starving yourself.
What is Keto diet and how does it work?
Keto means ketogenic diet where the process involves that shifting your body’s metabolism away from carbs to fat by using low carbohydrate and high fat eating plan.
Generally, your body relies on carbohydrates for creating glucose which gives energy but when you cut down carbs drastically typically under 50 grams per day your body enters a metabolic state called ketosis.
During ketosis our liver starts converting fats into ketones molecules which become your main source of energy. This switch help in body to burn store fat more efficiently.
Benefits of the keto diet why it works for fat burning and beyond
- Accelerated Fat Loss – Ketogenic meal plan helps to sustaining energy when your body enters ketosis by using fat for energy instead of using carbs that our body actually do while normal day.
- Steady Energy Levels – This low carb diet help during ketosis fat become your main energy source and you start to avoid the mid day crashes caused by sugar spikes and dips.
- Reduced Craving – Using fat and protein in your keto diet keep you full for longer time naturally that reduces hunger and making you easier without constant snacking and control the good appetite.
- Better Blood Sugar Control – By reducing carbs your blood sugar level remains stable, and which is beneficial for those by managing insulin resistance.
Food to include in a keto diet
- Oilive Oil, Avocado And Coconut Oil – Are keto friendly foods which is good source of healthy fats, and which is foundation of keto diet which provide long lasting energy, that support brain function that help your body to live in ketosis process.
- Proteins – Most of keto recipes include tofu, paneer and eggs are good source of protein which maintain muscle mass that support tissue repair and fat loss. But during ketosis can disrupt so it is better to have this in moderation
- Low Carbs Vegetables – We all know how vegetables are good source of multiple nutrients like vitamins, minerals and fibre but in keto diet we need to pick veggies with low carbs like – spinach, kale, broccoli and cabbage.
- Nuts And Seeds – Both are packed with healthy fats, magnesium and fibre which promote heart health and support digestion the keep you full for longer time with full of energy during day.
Food to avoid during keto diet
Keto diet allows many delicious and satisfying foods but there is some that you need to limit and completely avoid.
- Sugar And Sweet – This are main imposter in any diet plan, and it will also keep you to stay out of ketosis because it spikes your blood sugar and insulin levels that switch glucose instead of fat.
- Grains And Starches – Such food like bread, rice, pasta and flour based foods contain heavy carbohydrate which gives quick energy but very less nutrients.
- Starchy Vegetables – Potatoes and sweet potatoes are highly starchy although vegetables are healthy, but some starchy food doesn’t fit in keto diet plan because starchy food convert glucose quickly that will become hindrance during diet.
- Packaged And Processed Food – We all know how badly these item-like chips, ready meals and protein bar are made and for their longer life they use preservatives that affect our body overall health slowly.
One day keto diet plan
Breakfast
- 2 eggs
- Half sliced avocado
- Sauteed spinach with sprinkle salt and pepper
This meal is rich in healthy fats and protein which keeps your energy level stable with blood sugar level and potassium and fibre helping you to balance the electolytes.
Mid morning
- 10 – 15 almonds and you can mix with other dry fruits as well
- A cup of black coffee with the blend of 1 tsp of coconut oil
Snacks should be something which can boost energy when you feel low and crave for something crunchy.
Lunch
- Keto Greek salad with olive oil
- With mix veg
- Sprinkle of feta cheese
These combined meals keep your heart health fats healthy which can regulate blood easily in your organs. The olive oil provides monounsaturated fats that supports heart health.
Evening snack
- 3 –4 cubes of cheddar
- Cucumber and carrot salad
A light and satisfying snack help to curbs cravings which help to low the carbs intake and keep your craving under control.
Dinner
- Baked salmon fish
- Cauliflower mash with help of low-fat butter
- Steamed broccoli with light spices
This dinner balances the omega 3 fats, fibre and micronutrients which supports heart ad brains health.
By the help of keto diet your body switch for energy relies on carbohydrates to burning stored fat instead.
20 to 50 grams of net carbs per day is enough this will help you to stay in ketosis by focusing on low carb vegetables.
Generally, it takes 2 – 5 days to enter in ketosis process by lowing your carbs and staying hydrating and eating with moderation and healthy fats.
Yes, absolutely vegetarian can easily shift to keto diet without including eggs, meats in your meals but you require expert dietitian who can choose best food for your diet plan.
Moderation is the key in this diet, but you can have dry wines like vodka and whiskey but avoid beer and sweet cocktails this can worsen the condition.
Our Recipes
Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
