Keto - 12 Day Plan

Q1. What is the keto diet?

Keto is a high fat, low carb diet which gets body in nutritional ketosis phase that enforces body to burn all the stored fats instead of depending on glucose to regulate energy levels. In this process body sheds down the weight.

Q.2 What can I eat in keto diet?

Overview of best keto friendly options:

• Chicken
• Fish ( fresh water fish can also be included)
• Whole eggs
• Mushrooms
• Paneer
• Green leafy veggies
• Avocado
• Cheese (Mozrella, cheddar, gauda, blue, goat, parmesan, bocconcini, ricotta, halloumi)
• Full fat mayonnaise, butter & ghee
• Almonds, walnuts & pistachios
• Sunflower, pumpkin and flax seeds
• Herbs and spices
• Unsweetened tea, coffee & green tea.

Q.3 What should I avoid eating in keto diet?

• Grains & millets (flours, bakery products etc.)
• Pulses, dal & soya
• Starchy vegetables
• Fruits
• Fruit juices
• Sugar, honey and jaggery
• Chocolates & candies
• Milk

Q4. What are health benefits of keto diet?

• Promotes weight loss
• Balances blood sugar levels.
• Maintains healthy range of lipid profile
• Controls blood pressure
• Enhances heart functioning.

Q5. What are side effects of keto diet?

In the initial days of cutting down carbs body will experience ‘Keto flu’ which occurs due to metabolic adaptation of fat as a source of energy from glucose. This change triggers symptoms like headache, lethargy, irritation, frequent urination and dehydration. Good part is this only limited to a week.

Also, urine would smell fruity because of ketones being excreted from urine have a peculiar smell which is completely normal.

Q.6 Is keto a another fad diet?

Keto diet is backed with a scientific evidences, so is no close to any fad diet. As keto diet emphasises on eating healthy fats, good quality protein and promotes a healthy lifestyle.

Q.7 How long I can be on keto diet?

This an individual choice of how long he wants to be on this diet, though it will not cause any issues even if someone follows this for continuous 6 months. Unless they experience some medical issue.

Q.8 Do I need to track my calories while on keto diet?

Counting calories is not actual part of keto diet, though your calorie intake would anyways go down as body would feel early satiety and anyways one would refrain from eating refined carbs, sugars etc which is calorie dense.

While on keto one has to eat according to appetite, avoid over eating and refrain from adding any carbs to the diet.

Q.9. In what conditions I should refrain from keto diet?

At any point in time when someone is diagnosed with any Liver conditions, kidney disorders and Type 1 diabetes or if someone is on supplementry horomone treatment.

Q.10. How much weight loss I can expect?

Weight loss is completely individualized and depends on factors like carb intake, cheat meals, exercise regime, alcohol intake, body type, body fat percentage etc. If one follow’s this diet strictly then even 1 kg per week is possible.

Q.11. Will I loose muscle my muscle mass?

Sufficient protein and calorie intake retains muscle mass. Also it is important to workout during this phase.

Q. 12 What should I prefer eating for breakfast?

• Egg (Boiled, scrambled & omelettes)
• Sunny side up with cheese & avocado on side
• Cheese Omelette
• Spinach and mushroom omelettes
• Avocado and cheese
• Scrambled paneer with cheese
• Bullet proof coffee
• Sautéed tofu with asparagus and spinach
• Cucumber with guacamole

Q.13. What should I eat as my snack or mid meal?

• Cheese
• Boiled egg
• Almonds, walnuts and pistachios.
• Cheese and olives
• Green tea
• Peanuts (handful)
• Berries (6-7 nos.)
• Avocado
• Whey supplement in water
• Low carb Protein bar

Q.14 Is exercise important during keto?

Yes, it is one of the most important component if one is looking for a weight loss with keto diet, as the ingested and the stored fats has to be burnt off to get good fat loss.

Q.15 Few important points for keto?

• Water intake should be more than 2.5 litres
• Salt intake should be restricted
• Consult your general practioner/ Nutritionist for any supplements
• Exercise