Who has created the shining world? If seen, maybe social media. Which includes channels like Facebook and Instagram. Our life is made up of pictures uploaded on both these channels. From celebrities to TV serial characters, friends to relatives, everyone wants to be an important part of this world. He wants to upload good and beautiful pictures. But, in the recent world people are obsessed with fitness. Which everybody needs to get a conditioned body.. wishes to maintain it.

Who does not want to throw out the fat away from the body? Reduce those extra kilos which are probably stuck in the stomach. What's more, isn't taking the name of leaving? For many years people have been waiting for such magic to happen so that they can change their bodies. Naturalize the aging process. He has now started following a diet that has helped many people lose weight. From specialists to wellness, coaches have capitulated to it.

This is the ketogenic diet, which the vast majority know and perceives by the name of keto diet.

What is keto diet? Is keto a good lifestyle?

Keto diet is a type of diet in which instead of glucose, ketones work to give energy to the body. Each

individual necessities an alternate number of ketones. Instead of sugar, the body consumes fat and uses

it as energy. Carbohydrates are taken in this diet but very little. In very small quantities. A limited amount

of protein and fats are taken in it. Generally speaking, glucose becomes the main reason for giving

energy to the body. But, when the body cuts down on carbohydrates, it enters a metabolic state called

'ketosis'In this, the liver converts fat into ketones by melting it. Due to this the body gets energy. Ketones are

one more option in contrast to the energy that provisions energy all through the body. It even sends this

energy to the mind.

How much carbohydrates, proteins and fats should be taken during keto diet? Keto Lifestyle

During the daily keto diet, only less than 50 grams of carbohydrates have to be taken. To get good

results, taking 20 grams of carbohydrates is considered an ideal quantity in this diet. When it comes to

protein intake, in this diet protein is taken per kg of the body. That means you consume 1.3 to 2.2 grams

of protein in one kilogram. For example, if the body weight is 60, multiply 60x1.3-2.2 grams of protein.

But, this is also decided in different amounts according to the person. 1.3 grams of protein is plenty for a person who is leading a simple lifestyle. On the other hand, for the one who is doing strength training, taking 2.2 grams of protein is a better option. Protein helps in breaking down fat cells. Also, it keeps the stomach full for a long time. Eliminates craving for sweet and salty food. It also keeps away the problem of untimely hunger. If more than a maximum amount of protein is taken in this diet, then the 'ketosis' process starts vomiting. Due to this the amount of glucose gets boosted and problems start coming in weight loss.

The body gets the rest of its calories from fat. About 70 percent. Your body gets 25 percent of its protein and only five percent of its calories from carbohydrates. The amount of all these things depends on the individual. Also, body mass index is also important in this. Lifestyle and weight are also a part of it.

Benefits of keto diet - Keto lifestyle

Weight loss is one of the most important reasons for following a keto diet. In this, the body acts like a

fat-burning machine. Because of this the weight falls rapidly. Carbohydrates, because they are taken in

small amounts, cause insulin to store fat inside itself. Which the body uses to convert into energy. The

layer of fat starts decreasing quickly.

This diet is also successful in reducing diabetes: blood sugar level decreases, due to which diabetes can be controlled. The patient has to bear less trouble keeping blood sugar under control.

Researchers and scientists have been following the Keto diet for a long time and are now accepting it. Because this diet can eliminate problems like epilepsy, too with the use of fewer medicines.

Fat is considered to be the best source of energy compared to carbohydrates.. They keep the stomach full for a long time and eliminate the problem of untimely hunger.

Fats are helpful in maintaining blood sugar level. Carbohydrates are taken less in this and ketones are considered a good source of energy for the body as well as the mind. The mental center is also better to a great extent with the keto diet.

Keto diet improves the texture of the skin by eliminating the problem of acne.

Early Disadvantages of the Keto Diet - Keto lifestyle

Our body starts working on a different process when we start taking keto diet. In such a situation, we get

energy from fats. Which, it becomes a bit difficult for the body to adapt. In the initial days, people may

feel more tired, and sleepy, complain of headaches, and may have problems with nausea. Which is

called 'keto flu'. The person also has trouble going to the bathroom frequently. Lack of water and

probably some electrolytes also come out of the body in this diet. Due to this the water weight from the

body is first reduced. But, when the body adopts this diet then fat loss starts. Gradually keto flu also

starts disappearing.

When magnesium is released from the body along with vitamins and electrolytes, many times a person complains of pain in the muscles. So drink a lot of water during this diet and do not forget to take magnesium supplements.

How to start Keto diet? Keto Lifestyle

If someone is going to start Keto diet, then he should do research first. According to what the body

needs micronutrients and how many calories to take, what is lifestyle, all these things matter in keto diet.

It is very important to pay attention to how keto-friendly the body is able to function.

Carbohydrates, sugar, and starch should be completely eliminated from the diet. So that ketosis can do its job. Many such apps have come on the market, with the help of which you can keep track of the calories, fat, carbohydrates, and proteins are taken in the keto diet. It is necessary to take water and multivitamin supplements during this time.

What to eat and what not to eat on a keto diet? Keto Lifestyle

Should not be eaten- Rice, wheat, corn, bread, pasta, pizza, milk, pulses, potatoes, soya products,

baked goods, and fruits that are high in fructose should also be avoided. Like apples, bananas, oranges,

mango, etc. A lot of sugar is found in all these fruits.

What to eat- Fish, Chicken, Mutton, Eggs, Spinach, Kale, Cabbage, Zucchini, Broccoli, High-fat milk. Cheese, butter, stevia sugar, almonds, pumpkin seeds, walnuts, sunflower seeds, coconut oil, virgin olive oil, etc..

Prefer to follow Keto diet with an Intermittent Fasting Diet (a diet in which people take dinner till 8 pm and have breakfast at 8 am the next day. That is, do not eat anything in between for 12 hours) to get better results of keto diet. This will boost ketones level. Apart from this you can also do running, cycling and weight training. Fat deposited in the muscles will be reduced with its help.

Beginners can take the help of websites, the internet, Facebook, and social media to follow keto diet. You can take supplements that supply magnesium and vitamins. Still, if needed, do take expert advice.

How to follow Keto Diet plan? Keto Lifestyle

People have started following keto diet to lose weight. Actually, keto diet is a low-carb diet plan. It

contains the maximum amount of fat, a moderate amount of protein, and very few carbohydrates.

Clinical nutritionist Anshul Jaibharat says that keto diet is given for medical reasons, which is now being

followed for weight loss as well. Keto diet is mainly given to children suffering from epilepsy. In this, fat is

made the main source of energy. In this way, it has the maximum amount of fat sources. After that,

there is a protein in moderate amounts and then the least carbohydrates. Some people start following

this diet after reading here and there without expert guidelines. This does not reduce the weight, and

the body starts getting much damage. In such a situation, what is the right way to follow the keto diet

plan, it must be known.

For how many days follow keto diet plan? Keto Lifestyle

Nutritionist says, if you want to follow keto or ketogenic diet to lose weight, then do so only after consulting a dietician, nutritionist, or expert, because it can be harmful to lose weight in the long term. It is a high-fat diet, in which the amount of fat is 80%, moderate protein is 10% and carbohydrate is very less than 5 to 10 percent. Some people do it for two weeks to two months, but it should not be followed for more than just two weeks. If you are following this diet for the first time, then try following it for 2 weeks only, otherwise many types of problems may arise.

How to follow keto diet plan, Is it safe to do the keto diet? Keto Lifestyle

Even if someone wants to follow the keto diet plan for two weeks, it should be done only under the

supervision of an expert. Everyone's body is different. This diet plan can affect everyone in different

ways, so do not follow the information available online. When an Indian keto diet plan is designed,

there is more focus on cooking time and the shelf life of food.

One week keto diet plan chart - Keto Lifestyle

In the beginning, you can eat cottage cheese, nuts, a fruit for breakfast, because suddenly carbohydrates have to be reduced. Eggarians can eat salad prepared with eggs and avocado in lunchtime. There is a much of fat in avocados. Sesame, a few vegetables can be included. You can eat tofu in dinner. Tofu curry can be consumed in coconut milk. In this, you can include some more things with low carbs every day, so that variety is available. If you want, you can include boiled egg in breakfast, shallow fried cottage cheese in lunch, chicken breast made in soy sauce, omelet, chicken seekh kebab, boiled egg, etc. in dinner. It is better to get a keto diet plan chart made by a dietician.