the vegetarian keto diet plan for weight loss
Keto Meal Plan for Weight Loss | New to the keto diet? Seeking new recipes to keep you motivated? Can you lose weight on Keto in a month? Keto or vegetarian better for weight loss?...
Vegetarian diet plan has always been considered high in carbs and low in protein. Consuming high carbs can increase your water weight as carbs contain a good number of calories. Hence, excess of carbs and sugar in your plate can lead to weight gain. If a high-carbs and low-fat vegetarian diet isn't helping you achieve your weight loss goals, try switching to a keto diet for a weight-loss vegetarian. Who focuses more on high fat and high protein negligible carbs?
While consuming a good source of fat and eating too few carbs can stimulate ketosis, ketosis is nothing but a metabolic adaptation that allows your body to survive periods of good reduction. When your body is running out of fuel sources it turns to fat to generate energy instead of carbs and sugar.
Ketosis has always been proven to promote fat-loss as it helps in curbing your appetite which suppresses your good craving resulting in low carbs and sugar intake. Whereas consuming less carbs will promote water loss to reduce your water weight.
Having a low carb, moderate protein, and higher fat diet makes the keto or ketogenic diet more efficient in burning fat. If you are looking for the perfect plan for losing weight as well as improving the health performance, then a keto diet can be the ideal plan for you. Because of so many health benefits of a keto diet, a flourishing number of doctors and health specialists suggest this diet plan.
For reducing hunger, losing excess fat, and enhancing type two diabetes metabolic syndrome, a keto diet is being suggested by many healthcare professionals. Additionally, if you have cancer, epilepsy, and Alzheimer’s disease, then a ketogenic diet may help you to get rid of it. But beginners can find this diet slightly difficult to do. So, we rounded up this keto diet plan for beginners through which you can maintain your diet plan without any trouble.
What is a Keto Diet
A keto diet is kind of a combination of low carb, higher fat, and average protein diet that helps to burn fat. Including many health benefits, weight loss, and enhancing performance makes this plan a perfect diet for us. Especially it is designed for losing excess fat from the body and reducing hunger.
When you will eat low carbohydrates and consume higher protein, it may cause you fat intake. This is because the intake of carb reduction that will be grown inside you will put your body in a metabolic state which is also known as ketosis. Ketosis is the energy that is being produced from the burning of fat from the diet.
How Does The Keto Diet Work
In the keto diet, there will be included so many beneficial meals like high fat, low carbohydrate, and established protein eating patterns. However, it may differ from extended and healthy eating supervision. This is because there are so many foods available in nature which is nutrient riched as well as a good source of carbohydrates.
Carbohydrate plays an important role in the Keto diet. These nutrient riched foods may include whole grains, fruits, herbs, or milk products. Hence, milk is one of the best food that you can try in the keto diet.
There is a major restriction in the Keto diet plan, which is carbs. It restricts every source of carbs. But you can make a goal for yourself that you can consume only 50 grams of carbs per day.
However, if you are looking to do the ket diet plan, then you will need to stop consuming bread, cereals, or grains. Additionally, you will also be needed to restrict fruits and vegetable intake because these foods also contain carbs. So, as you can see, to do a Keto diet, you will need to make a big shift in your eating habits. And in this way, the keto diet does the job efficiently.
image source by qoura | MD Nasir Uddin Nahid
Why Carbs are Restricted In The Keto Diet
Carbs play the most important role in making the chief energy source for the human body. All of a sudden, if you don’t consume enough carbs daily, then your body will start to crack the fats into ketones. The ketones are being used to turn into a prime fuel source to produce energy for operating muscles, kidneys, and heart properly. Additionally, ketones are an alternative power source for the brain.
You can also refer to the keto diet as partial fasting for our body. If you do entire fasting or a state of starvation, then it may lose the energy sources for your body. And so, you will get sick, which is not our intention to do.
However, it will low down the center of lean muscles for fuel in making energy for our body. So, while performing the keto diet, it will make some energy source that will help the body to perform perfectly. Also, a perfect keto diet plan will also help to store the mass of the lean muscle.
Scientific Facts About Ketogenic Diet
Suppose you take Keto Diet seriously and make your daily routine according to the diet plan. In that case, you will be able to control many disorders like epilepsy, diabetes type two, or seizures. This is because there are so many researches that prove the fact that the keto diet is a proxy for the dietary remedy to obesity. However, many researchers have discovered the advantages of the keto diet for several health diseases.
The process of a keto diet is that it works by draining the sugar that stores in the body. As a result, your body will start to begin the process of generating energy by cracking down the fat. Because of this process, your body will get an extra hand for helping in the manufacturing area of molecules that our body does for fuel. It can also be referred to as Ketones. It will surprisingly burn the body fat that will lead you to lose weight effectively.
Benefits of Ketogenic Diet Plan
The benefits of performing a keto diet plan are so fabulous that you will be surprised. The plan is needed a conscious struggle to cut back the carbs. Because of the very careful movements of the keto diet plan, your body will be able to reduce weight very soon. In the meals plan, you will get to eat those foods which are very easy to digest. However, here are some of the major health benefits of performing the keto diet plan perfectly.
- Enhance Good Cholesterol
If you can make your daily life routine according to the diet plan, then there will be a low carb profile that will help your body in enhancing the High-Density Lipoprotein levels. This is considered to be the good cholesterol that we should try to improve. If we can manage to improve the HDL level, then there is a chance that we can reduce and prevent the risk of heart disease.
And there are so many researches that prove that a perfect keto diet plan can increase the number of High-Density Lipoprotein levels. In addition, a high-fat keto diet plan can be the best way to enhance HDL levels.
- Controls Bad Cholesterol
There is some bad cholesterol available in your body that will increase the chances of risk of having heart-related diseases. These cholesterol are also known as LDL, which means Low-Density Lipoprotein. However, if you eat low carb foods and high LDL, then it will reduce the LDL level in the blood. And this is the main process of the Keto Diet. So, it is connected to the improvement of your body and mind.
- Reduced Triglycerides
Triglycerides in your body are also known as fat molecules. So if you see the symptom of High Triglycerides level, then there is a high risk of having heart diseases. But you can solve the problem very easily, which is the Keto diet because the keto diet can turn down triglyceride levels very easily as you will consume some low-carb foods.
- Manages the Insulin
Consuming very low-carb foods can also help you to control your insulin level. It will also help you to turn down and crashing down the blood sugar level. In this way, the keto diet can control the insulin level in your body. Therefore, it will give your body a straightforward and efficient treatment for type two diabetes patients.
- Quick Weight Loss
By making your daily routine according to the keto diet plan, you can lose weight very easily because a low-carb diet helps in reducing weight because of excess water. Additionally, it decreases the insulin level through which the kidneys will eliminate the excess sodium from your body. However, It can also aid in burning stubborn abdominal fat.
- Prevent Metabolic Syndrome
Metabolic syndrome is also considered to be a group of risk factors. And it is the worst case if you have any. However, they can contain some conditions like diabetes, heart disease, or stroke. But consuming low carb foods will reduce the risk factors by crashing up the source of metabolic syndrome. Also, the keto diet can keep the disease and difficulties which are associated with cardiovascular.
image source by qoura| MD Nasir Uddin Nahid
Who Should NOT Do a Ketogenic Diet
Despite the fact that the keto diet is safe and beneficial for most people, there are some rumors and myths that it can be terrible. According to some researchers, performing a keto diet plan will help your body rather than harm you. However, there are three groups that should be careful while performing a keto diet.
- Those who are taking medication for diabetes like insulin.
- Those who have high blood pressure.
- Those who are breastfeeding their child.
But it would be great if you visit a doctor or a specialist before starting to do the keto diet plan.
Ketogenic Diet Plan
The keto diet plan is enriched with high fat, low carb, and average protein foods. Also, it includes a lot of carbohydrates and meat. However, here is a simple diet plan that you may follow. But you can change it according to your health and needs.
- Breakfast
For breakfast, you can have eggs, bacon, and guacamole. These are pretty basic, but you have some options. For example, you can eat spinach or broccoli instead of avocado. You can eat these things by frying in the remaining oil after cooking the eggs, or you can simply fry it with butter. Also, you can replace the pork bacon with turkey bacon or chicken sausages. But you can have paneer or halloumi if you are a pure vegetarian.
- Lunch
For lunch, you can eat ground beef with broccoli and zucchini. You can replace the beef with any kind of ground meat that you prefer. Chicken can be the choice, so do crocodiles. In the keto diet, all meat is acceptable. But if you are a vegetarian, then you can eat brussels sprouts, asparagus, spinach, mushrooms, and so on. Also, you can use coconut cream instead of butter and cream if you want to keep it dairy-free.
- Snack
If you don’t eat pork, then you can eat chicken salami instead of pork. Chicken and Turkey ham are the best options and the real deal ever. Because there are so many nutrients and proteins available in these things, to talk about cheese, you can use keto mayo. If you are a vegetarian, then you can use an omelet or boiled egg instead of ham.
- Dinner
If you want something simple, then you can try the chicken salad. Hence, you can use beef steak instead of chicken if you prefer. Also, seafood will also be good. Always try to use curry powder, but if you don’t find it, then use any sugar-free seasoning. If you ask me to suggest, then I would prefer paprika, cayenne pepper, turmeric, cumin, and spices like these or dried herbs like oregano.
But if you are a vegetarian, then you can eat paneer and halloumi. Even pure buffalo mozzarella will be good. Always try to eat more salad. It will be helpful for your body.
Foods You Can’t Eat on Keto Diet.
If you are following a keto diet plan, then you should not eat everything that you find. Here are some foods that you should avoid.
- Baked and bread foods: whole-wheat bread, wafers, biscuits, white bread, pastries, and rolls
- Sweet foods and Desserts: sweet candy, sugar, maple sugar, ice cream, and coconut sugar.
- Sugared drinks: sports drinks, flavored teas, juice, and tonic
- Pasta: noodles and spaghetti
- Starchy Vegetables: butternut squash, potatoes, grain, sweet yams, pumpkin, and peas
- Grains: oats, tortillas, breakfast grains, rice, and corn
- Fruit: grapes, pineapple, banana, and citrus
- Alcoholic drinks: Sugary beverages and beer
- Grains and beans: chickpeas, kidney beans, blackberries, and lentils
- High-carb flavorings: dipping sauces, grill sauce, and sugary salad dressing
Likewise, high carbs foods are restricted in the keto diet plan. So, try to avoid carbs foods.
Conclusion
The keto diet plan is a very popular and effective diet that many people are following and receiving better results. But there are some rumors and myths that performing a keto diet will make it worse, and you will suffer a lot. Although it’s not true. On top of that, many peoples are getting better results day by day. But a keto diet plan for beginners can be challenging if you don’t perform it properly. But after following this article, you won’t get into any trouble as we discussed every aspect of this keto diet plan.
the options in Keto vegetarian diet
Most ketogenic diet plans emphasize the consumption of animal-based products such as grass-fed butter and unprocessed meats, which can make it hard if you’re trying to cut back on your intake of these foods or follow a vegetarian or vegan diet.
Fortunately, however, there are also plenty of other high-fat, plant-based choices available for you to choose from:
Non-Starchy Vegetables:
- Leafy greens
- Asparagus
- Carrots
- Cauliflower
- Onions
- Celery
- Eggplant
- Mushrooms
- Peppers
- Tomatoes
- Turnips
- Cucumbers
- Beets
- Brussels sprouts
- Artichokes
Low-Sugar Fruits (stick to about ¼ to ½ cup daily):
- Blackberries
- Strawberries
- Raspberries
- Cherries
- Oranges
- Apples
- Plums
Plant-Based Proteins:
- Tempeh
- Nuts
- Seeds
- Spirulina
- Nutritional yeast
- Natto
If following vegetarian keto diet, eggs, cheese and a small amount of full-fat yogurt can also be included
Healthy Fats and Performance Fats:
- Avocados
- Nuts
- Seeds
- Coconut oil
- MCT oil
- Olive oil
- Palm oil
If following vegetarian keto diet, grass-fed butter and ghee can be included.
Which diet results in faster weight loss ~ Keto or Paleo
There's no shortage of trendy diets out there, some of which are more legitimate than others. The sheer volume of weight loss methods on the internet, however, makes it difficult to keep track, let alone tell which ones are legit and which ones are bogus.
On the surface, the Keto diet and the Paleo diet, two of the most popular diets out there, seem pretty similar. Both are low-carb plans that don't allow you to eat some of your favorite foods, such as cookies, pizza, and cereal. But there are actually some pretty important differences between the two diets that you should know, so you can figure out if either of them are right for you.
To help you sort out the nuances of each diet, we chatted with registered dietitian Kristen Kizer, M.S., RD, LD, of Houston Methodist Hospital in Texas.
What is the Paleo Diet?
The Paleo Diet focuses on foods that are high in protein, low in carbs, and rich with fiber. There's a strong emphasis on meat, fruits, and vegetables — basically, anything our ancestors would have consumed more than 10,000 years ago during the Paleolithic era. (There's actually some truth to this: in July 2018, when researchers identified the stomach contents of the 5,300-year-old mummy Otzi, they found that his last meal was high-fat and contained "animal and plant remains," making it pretty Paleo-friendly.)
Because hunter-gatherers like Otzi had limited technology, obviously things like frozen pizza aren't allowed on the diet. But many foods that are considered healthy, like whole grains and legumes, are also not allowed.
What is the Ketogenic Diet?
TED CAVANAUGH
Like the Paleo Diet, the Keto Diet is low in carbs. But the primary goal of the Keto Dietis to put your body into a state of ketosis, which is when your body uses fat instead of carbohydrates as its primary energy source. When your body enters ketosis, fat travels to the liver and makes an acid called ketones, which enter your bloodstream and are converted into energy.
For your body to enter ketosis, a good percentage of your calories (generally, somewhere between 60-80%, according to keto experts) needs to come from fats (this is why people frequently associate the Keto Diet with foods like bacon, even though most nutritionists say it's better to eat healthier items like avocados, nuts and seeds, eggs, and lean meats). The idea is that all of that fat-burning will help you lose weight, says Kizer.
Which diet is more restrictive?
The Paleo Diet: Essentially, all grains, legumes, dairy, refined sugar, potatoes, processed foods, refined vegetable oils, and salt (yes, you read that right), are off-limits on the Paleo Diet.
So what's left?
Grass-fed meat, seafood, fresh fruits and vegetables, eggs, nuts and seeds, and certain oils like coconut, avocado, and olive oils.
A paleo-friendly dinner might include grilled chicken with steamed vegetables, avocado and fruit.
The Keto Diet: If you think paleo is rigid, keto is even less flexible. Because only about 10% of your daily diet can come from carbs, that means you can only eat very limited amounts of even healthy foods that have natural sugars, such as certain fruits and vegetables,
Generally speaking, dieters are advised to eat between 20-30 grams of carbohydrates per day in order to maintain ketosis. To put this into perspective, a quarter cup of steel cut oats has 29 grams of carbs and a banana has roughly 27 grams of carbs. So if you have a few bites of oatmeal or a small piece of fruit, whoops! That's your carb intake for the day.
The winner: Paleo."Paleo definitely gives people more flexibility," says Kizer. People are free to eat starchy vegetables and fruit, as well as foods rich in healthy fats like avocados.
Which diet is easier to stick to in the long run?
What differentiates a fad diet from a healthy one is whether you can maintain your health and keep the weight off in the long run. So where do Paleo and Keto stack up?
The Paleo Diet: Because this diet doesn't require you to maintain ketosis, there's no need to weigh your food, as some do on the Keto Diet; nor do you have to closely monitor your carbohydrate intake. Plus, most people think of Paleo as a lifestyle rather than a diet, according to Kizer, so it's easier to stick to in the long run.
The Keto Diet: Eating a banana or too many nuts could knock you out of ketosis, which makes tracking your food intake necessary to stay on track for your weight loss goals. "Keto caters to people who are diligent," says Kizer.
For this reason, most people go in and out of ketosis because they have a hard time sticking with the diet. "Sometimes people try and teeter into it and they won’t lower their carbohydrates enough," registered dietitian Melanie Boehmer of Lenox Hill Hospital previously told MensHealth.com.
Plus, Kizer says, people usually jump on the keto bandwagon to lose weight, so they rarely attempt to stay in ketosis forever.
The winner: Paleo. Bacon or no bacon, Paleo is a less labor-intensive diet, which makes it easier to stick to in the long run.
Which diet has worse side effects?
The Paleo Diet: It's common to feel lethargic as your body adjusts to the low-carb Paleo Diet. However, your energy levels will typically be restored within a few weeks.
Additionally, “while the paleo diet has plenty of protein and fiber, it is sorely lacking in calcium and vitamin D, mainly because of the omission of dairy products,” Roger Adams, Ph.D., founder of Eat Right Fitness, previously explained to Men's Health. Over time, this could weaken your bones and immune system, which makes it important to eat plenty of calcium-rich (and paleo-friendly) foods like broccoli and dark leafy greens.
The Keto Diet: The extremely low level of carbs on the Keto Diet can cause what's known as the keto flu, which causes headaches, nausea, muscle cramping, and fatigue. Like the Paleo Diet, these unpleasant side effects generally subside after a few weeks. Drinking plenty of water and getting a full night's sleep should help.
As with paleo, doing keto for more than a few weeks could lead to nutrient deficiencies according to Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia . He says lack of fiber is the biggest concern for keto fanatics, who may experience constipation. But it's possible to get fiber by eating lower-carb vegetables like broccoliand chia seeds.
the best Indian diet for weight loss
The way to fitness and being healthy is 80% nutrition and 20% exercise.
You will find umpteen number of diet plans and exercises out there. My question to you is, “Do you want a sustainable lifestyle change or a short-term benefit plan which will eventually backfire while emptying your wallet?”
What the fitness and food industry often overlook is the key to it all: A healthy, fit mind and a strong will-power coupled with a constant motivation and being happy while you are on your journey to a fit body, and not the other way around.
Accept and love yourself as you are. Until you do that, your journey won’t even start.
So, what we need to do is to produce a consistent calorie deficit for weight loss; i.e., the amount of calories burnt should be greater than the amount of calories consumed. And as our weight drops down, consequently we now need lesser calories for it to work.
So, what, when and how much to eat? Let me tell you one thing: YOU DO NOT NEED ANY DIETICIAN TO TELL YOU THAT. After all, how can someone else decide when and how much you got to eat? The diet plans are NOT tailor-made for you!
We need to address the three basic questions:
What to eat?
- Stick to whole, unprocessed, Raw foods including fresh, seasonal fruits, vegetables and salads. Salads sometime before meals really help limiting your food intake and provide you with all the essential vitamins and minerals.
- Say no to artificial sugar, sweets, desserts, ice creams, packed food, fried food, all junk food including samosas/pakodas/jalebis, all sugary drinks, artificial juices and sodas. Even deep frozen foods are a no no since they have preservatives. Remember, in addition to piling up waste calories, your internal organs and arteries also get damaged.
- The combo of sabzi-chapatti is the best; or dal and chawal for meals.
- Do not skip meals. It’s outright dangerous and unhealthy.
- Check your smoking/drinking habits. Try to limit and stop them altogether.
- Maintain a FOOD JOURNAL. Religiously record when and what you ate/drank and also how hungry you were when you started eating and how were you feeling then. Often, we have a lot of bites of stuff here and there without consciously realizing how it is adding to the unneeded food and calories. Also list if what you had was FUN or FUEL food. Fun foods are those which do not serve any useful purpose to the body except empty calories. The ratio of fuel to fun foods should be 9:1.
- Limit tea/coffee intake. 1 to 2 cups a day with little sugar are fine. But please do not have tea empty stomach first thing in the morning. Trust me, it was very hard for me to give up my morning tea but I did and I am very happy now.
When to eat?
- There are different kind of body types with different rates of metabolism.
- There are people who need to eat after every two hours (me), then those who feel hungry after every 4 hours and then one of my friends only needs to eat twice a day!
- So, there are days when I have 6 meals, on others I only need 4 depending on my workout that day, the season, hormones and so on.
- So, eat when your body tells you to, when you are actually hungry and decide how much you need to have when you feel satisfied. Notice that I used the word satisfied,not full.
How to eat?
- SIT DOWN: Do not, I repeat, do not eat anything till your butt is firmly planted in a chair or the couch, even if it is only for 5 minutes.
- No more picking at food: a bite here, a bite there. If it is not served on your plate, it should not go in your mouth!
- INHALE: Take a few, deep long breaths before your meal to boost metabolism by turning on the parasympathetic response which allows for better digestion, absorption and assimilation.
- THANK YOUR FOOD: Take a moment to thank your food, and being aware of what you eat. It releases stress and makes eating enjoyable.
- SLOW DOWN: Rushing through your breakfast or meal, watching television/reading a book while having it is guaranteed to make you gain pounds because then you will not pay attention to the trigger inside the body that says one is full, resulting in overeating.
- The “SITS” principle has to be applied on a regular basis to reap it’s benefits.
EXERCISE:
I was regular at the gym from the year 2002 to 2010 barring a few months. While I was fit, I used to eat a lot with the result that the moment I left the gym, I gained weight fast. Then 2 meniscus injuries forced me to leave the gym for good. Subsequent pregnancies left me with little time to focus on fitness. Though I did eat sensibly, I wanted to get fitter and decided to turn the tables in October, 2016.
I have been working out consistently from the past 8 months. My workouts are flexible. It starts with a warm-up, then 10 minutes of walking followed by 10 minutes of jogging/running (on the road). This then is followed by a variety of activities depending on the day/mood including 20 minutes of either:
- Weight training
- Aerobics
- Zumba
- Dance
- Crossfit
- Planks, squats and other toning exercises.
In addition to dropping the excess weight, my skin and hair texture have improved tremendously, I feel light on my feet, people underestimate my age constantly and do a double-take when I tell them I have 3 kids!!! And I have never felt better.
Eat healthy, eat fresh and get moving…
