Ketogenic diet

                Beginner’s guide

Keto diet is a low carb, high fat diet associated with several health benefits.

Some studies had shown that this diet is capable of producing 2-3 times more assuring results as compared to a low carb diet. Also it has been used recently for Cancer patients, in case of heart disease and it can decelerate the rate of growing symptoms in case of Alzheimer's disease and Parkinson’s disease. It has shown several benefits in case of epilepsy and type 2 diabetes. The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or pre-diabetes.

What’s a ketogenic diet?

It’s a low carb high fat diet plan with drastic reduction of Carbs and increasing the amount of fat consumed. This carb reduction process puts the body in a metabolic state known as KETOSIS.

In this case your body becomes super efficient in burning fats for energy production. It also turns fats into ketones in the liver which supplies energy to brain. This diet can produce massive reduction in blood sugar level and insulin levels. It shifts the body’s metabolism away from carbs and towards fat and ketones.

Different types of ketogenic diets

There are several versions, including:

~Standard ketogenic diet:  75% fat, 20% protein and only 5% carbs.

~Cyclical ketogenic diet: 5 ketogenic days followed by 2 high-carb days.

~High-protein ketogenic diet:  60% fat, 35% protein and 5% carbs.

~Targeted ketogenic diet: This diet allows you to add carbs around workouts.

Keto diet & Weight loss

 A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

~Gluconeogensis: Your body converts fat and protein into carbs for fuel. This process may burn many additional calories each day.

~Increased fat burning: Ketogenic diets rapidly increase the amount of fat you burn during rest, daily activity and exercise.

~Improved insulin sensitivity: Ketogenic diets can drastically improve insulin sensitivity, which can help improve fuel utilization and metabolism.

Other health Benefits of ketogenic diet

·         Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar.

·         Cancer: The diet is currently being used to treat several types of cancer and slow tumour growth.

·         Alzheimer's disease: The keto diet may reduce symptoms of Alzheimer's disease and slow its progression.

·         Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.

·         Parkinson's disease: One study found that the diet helped improve symptoms of Parkinson's disease.

·         Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.

·         Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.

Food to Avoid:

Carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

Food to eat:

Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

Fatty fish: Such as salmon, trout, tuna and mackerel.

Eggs: Look for pastured or omega-3 whole eggs.

Butter and cream: Look for grass-fed when possible.

Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

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, tomatoes, onions, peppers, etc.

Sample keto diet meal plan for a week

	Morning		Lunch				Dinner
Monday	Eggs and tomatoes		Chicken salad with Olive oil				Meat ball cheese with veggies
Tuesday	cheese omlet		Cottage cheese with stir fry beef				Prawn fry broccoli- cauliflower salad
Wednesday	Ketogenic milkshake		Almond milk with Prawns  salad				Chicken sausage with cheese and salad
Thursday	Omlet  with Avacado		Hand full of nuts with chicken wings				Fish with Scrambled eggs
Friday	Sugar Free yogurt with		fish and eggs with cottage cheese				Almond milk with chicken breast
Saturday	Peanutbutter		Bacon Shrimp salad with yogurt				Bacon with strawberry almond milk

Supplements with ketogenic diet

Caffeine: Caffeine can have benefits for energy, fat loss and performance.

Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.

Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake.

Top 5 post-workout food

Recover your damaged muscle fibers with these simple Post-workout food recipes. Eating food rich in high quality nutrients is crucial if you want to gain muscle or cut down your body-fat.

The amino acid and glycogen which gets used up during workout has to be replaced. Your body need right amount of proteins and carbohydrate in order to initiate protein synthesis and nitrogen retention, during muscle building process.

We can’t and we shouldn’t always rely on basic sources like rice, chicken or protein shakes. Your body requires a wide range of variety of nutrient dense food. I would suggest you to try these few post-workout muscle building meals that taste great and result assuring.

Meal 1: Scrambled egg with fruit juice.

Recipe: scramble 4 whole eggs and 2 egg whites. Add freshly chopped veggies. Add spinach, mushroom along with some spice and salt as per your convenience. If you want to add carbs to your post meal, add a fruit along with fresh juice and scrambled eggs.

 Calories: 510g, Protein: 36g, Fat: 20g and Carbs: 25g

Meal 2: Chicken broth and Sweet potato

Recipe: Boil 200gms of diced chicken in a pressure cooker along with salt water and pepper. Keep it for 3 whistles. You can add fried spring onions and green-chillies to it. On the other hand boil sweet potatoes and eat it along with chicken. It’s a good post workout carb source which digests slowly which keeps your energy high and insulin spike just enough to feed muscle and not the fat.

Calories: 300, Protein: 50g, Fat: 4.5g and Carbs: 25 g

Meal 3: Protein rich Pancakes

Recipe: Mix 3 egg whites, 1 fist of oats, half teaspoon baking powder and half teaspoon vanilla extract into Wheat. Mix these dry ingredients with milk and prepare a batter out of it. Cook on preheated middle to low flame heat, until it bubbles up. Turn it around. Heat it for 30-60 seconds. Garnish it with honey, strawberries or banana slices. This pancake helps to maintain steady stream of amino acids as it’s a medium/slow-digesting protein.

Calories: 450, Protein: 40g, Fat: 5.5g and Carbs: 40 g

Meal 4 Egg avocado Sandwich

Recipe: Ripe 2 avocados, mash it or grind a bit into blender add vinegar, chilli flakes and salt as per your convenience. Boil 3 eggs, prepare slices out of it. Spread the avocado mash and egg slices on grilled bread. Add black pepper to it.

Calories: 322, Protein: 25.2 g, Fat: 13.8 g and Carbs: 24 g

Meal 5 Sprouted Salad with chicken breast

Recipe: One cup of boiled moong beans, add half finely chopped onion to it along with medium sized chopped tomatoes. Next step is to add finely chopped green chillies, ¼ tbs red chilli powder, ½ tbs chaat masala along with 1 tbs lemon juice over it. Stir it very well.

Marinate a chicken breast piece with minimum quantity of spices over it. Shallow fry it over anon stick pan for 20 mins and serve it along the salad.

Calories: 224, Protein: 35g, Fat: 3.6 g and Carbs: 30.8 g

Check out these blogs to learn more about Nutrition values of food items along with the diet plan 

http://njp211711.blogspot.com/2018/09/do-you-track-your-nutrition-properly.html

http://njp211711.blogspot.com/2018/09/the-strategic-diet-plan.html

Fat loss Circuit

 Cardio workouts over treadmill and cycling could be a huge drag. Try a few dynamic cardio workout exercises that are more interesting, more effective and highly efficient in terms of fat loss scenario than your usual 30 minutes cardio session!

Here’s a tip for all those men and women fitness enthusiasts out there that there’s no secret to staying lean, if you want to keep your

Body fat at minimum level and showcase some real hard muscle you need to widen your workout by stretching it in different direction. That being said, you need to focus on performing different cardiovascular exercises.

No one really loves cardio so do I but I know it’s essential. It’s good to design your cardiovascular workout the same way as you do it for your weight lifting workout. It should be interesting and fast-paced. Instead of spending all day over treadmill you can jump, sprint and keep your heart on an elevated level. As your heart rate goes up the fat burns off.

I would like to list out a few fat-torturing exercise session for you to try. These are pretty intense so I would suggest increasing the repetitions and exercises on a slow pace. There’s a basic trick to burn fat with these exercises, rest as little as possible. Take a break long enough to control your heart rate and then go on to the next exercise. Also there are number of variations that you can come up with to shock you muscles.

Workout circuit

                                                             

~Jogging- treadmill

1 set 1000 meters

~Skipping

1 set- 5 minutes

~Crunches

6 sets- 25 reps in each

~Bicycling

1 set-10 minutes

~Step mill

1 set- 10 minutes

~Body weight squats

3 sets- 25 reps in each

~Back extension

3 sets-15 reps in each

~Abs roller
3 sets- 10 reps in each

~Push-ups

3 sets-10 reps in each

~Goblet squats

3 sets- 15 reps in each

~Bear crawl      

1 set -1 minute

~hanging leg raise

4 sets-15 reps in each

~Battle rope waves

4 sets- 30 seconds in each rep

~ Jumping-pushup-Squat burpee

4 set- 15 reps

~dead-lift

4 sets- 10 reps

Also this workout circuit is effective because it is fast-paced and designed to target both the rectus abdominal and transverse abdominal to a lean torso. Complete your dream physique with these exercises that will surely carve up your core fast.

Also there’s HIIT (high intensity interval training) which is a form of cardiovascular exercise altering short period of intensive aerobic activities. Basically its highly intense workout session with a long intermediate break until you are too exhausted to continue it further. It usually last up to 30 minutes based on participant’s current strength and endurance level.

I would break it down to you in detail about this HIIT circuit in the next blog. Along with diet it’s necessary to pay attention over your diet and engulf required amount of nutrition in your diet.

For more information about diet and nutrition check out the previous blogs.

http://njp211711.blogspot.com/2018/09/the-strategic-diet-plan.html

http://njp211711.blogspot.com/2018/09/do-you-track-your-nutrition-properly.html