The ketogenic or ketosis diet: Complete Guide For Beginner’s

What is Ketogenic Diet?

The ketogenic diet, keto diet, or ketosis for short is a high fat, moderate protein and extremely low carbs diet that offers many health benefits.

In the Keto diet, you should restrict your carbs intake to allow our body to start utilizing fats as a fuel source.

When your body burns fat as a primary source of fuel, your body becomes more efficient in burning body fat for energy.

Due to eating very fewer carbs can cause a massive reduction in blood sugar and insulin levels in the body.

According to over 20 Studies, the ketogenic diet can help you lose weight and improve your health.

This diet may also benefit in diabetes, cancer, epilepsy, and Alzheimer’s disease, reducing inflammation in the body, improves fat burning and cognitive brain functions.

Types Of Ketogenic Diet

1The standard ketogenic diet (SKD)

It is a very low carb diet( less than 50 grams per day). Majority of the calories come from fat, 20% from protein, 5% from carbs.

A typical standard ketogenic diet would look like this:

  • 20grams to 50grams of carbohydrates.
  • 40grams to 60grams of protein.
  • No set limits for fats.

A healthy ketogenic diet should include vegetables ( Particularly non-starchy) because they are very low in carbohydrates.

2The cyclical ketogenic diet (CKD)

It is also known as carbs backloading. This diet involves a period of eating high fat and high carbs. Such as ( 5 days high fats(ketogenic) and 2 days high carbs).

3The targeted ketogenic diet (TKD)

In this diet, you can set a time frame for eating high fat and high carbs (especially around your workout).

Between all these methods ( Standard ketogenic Diet ) is the most extensively studied and tested method. Cyclical and Targeted methods are less studied and only be performed by athletes and bodybuilders.

Ketogenic Diet Can Helps You Weight Loss

Several studies show that the ketogenic diet is very effective in fat burning.

The ketogenic diet helps you lose weight by putting your body into ketosis. When you eat minimal carbs, your body produces ketones for energy.

Ketones are made in your liver from fatty acids found in food or your body fat. Therefore, your liver burns fat to make ketones. Ketones are used for energy in place of carbs.

Belly or visceral fat comes from a combination of genes and a diet high in refined carbs and sugar.

This fat can easily become inflamed, making it incredibly stubborn to lose and dangerous to surrounding blood vessels.

A well-formulated ketogenic regimen has strong anti-inflammatory effects, making it easier to drop stubborn belly fat.

Many studies have compared the traditional low carb diet and the ketogenic diet for weight loss. Results show that the ketogenic diet is more superior.

In one study, people who are on the ketogenic diet lost 2.2 times more weight than those who are on a low carb diet.

A different study compared a low-carb diet to the Diabetes UK’s dietary guidelines. It found the high-fat group lost 15.2 lbs (6.9 kg), while the high-carb group lost only 4.6 lbs (2.1 kg). In 3 months, the low-carb diet caused 3 times more weight loss.

Health Benefits of Keto Diet

Now studies have shown that this diet can have benefits for a wide variety of different health conditions.

1. Treat Epilepsy

The Ketogenic Diet is a treatment option for children or adults with epilepsy whose seizures are not controlled with AEDs. Diet can help reduce the number or severity of epilepsy and have other positive effects.

The first high-quality study on the ketogenic diet was not published until 1998.

In this study, researchers recruited 150 children, and nearly all of them had more than two seizures per week, despite having at least twice as much mood swings. – Reducing medication.

These children were provided with a ketogenic diet for one year of testing, and After three months, about 34% of the children, or slightly over 1/3rd, had over a 90% decrease in seizures.

Six months later, 71% of children remained on the ketogenic diet, and 32% had a 90% decrease in seizures. After a full year, 55% are on a diet, and 27% have at least 90% reduced seizures.

2. Improves Blood Pressure

According to the WHO(World Health Organization), high blood pressure is estimated to cause 12.8% of all deaths. Fortunately, according to a 2007 study, the ketogenic diet may be the solution.

Researchers compared the effect of three other diets on a low-carbohydrate diet and other measures of blood pressure and cardiovascular fitness in women.

After the 12-month trial, all subjects who successfully completed the respective diet experienced significant reductions in body mass, triglycerides, and LDL cholesterol. Those in the low carbohydrate diet group had the best results.

These participants reduced their systolic blood pressure by an average of 7.6 mm Hg – twice as much as the other groups. Their diastolic pressure decreased from 75 mm Hg to 72.8 mm Hg by 2.93%.

3. Improves Alzheimer’s Disease

The ketogenic diet prevents the neuronal loss, preserve neuron function, protect brain cell against multiple types of injury.

Recent studies on the ketogenic or keto diet provide evidence that Alzheimer’s disease can be reversed.

Experiments on ketone replacement have specifically found ketone body, β-hydroxybutyrate, improved memory performance in Alzheimer’s patients.

Scientists confirmed this finding and tested their memory by giving MCT oil to Alzheimer’s patients. They found that memory recall of Alzheimer’s patients was directly related to blood levels of ketone bodies.

4. Reverse Type 2 diabetes

Carbohydrates food such as bread, rice, pasta, milk, and fruit are the primary fuel source for many physiological processes.

Insulin helps the body to transfer glucose from the blood to cells for energy.

However, in a person with diabetes, there is a lack of insulin or poor functioning. It disrupts the body’s ability to use carbohydrates effectively and thereby increases blood sugar levels.

If a person eats a high carb meal, this can lead to an increase in blood glucose, especially in a person with diabetes. Diet is an important factor for both type 1 and type 2 diabetes.

The central concept of the keto diet is to limit the intake of carbohydrates.

5. Improve Heart Health

The ketogenic diet is high in saturated fat (usually thought to increase cholesterol), which has been shown to lower cholesterol levels and reduce the risk of heart disease.

In a recent meta-analysis published in the British Journal of Nutrition, researchers investigated the effects of a very low carbohydrate ketogenic diet (VLCD) on key measures of cardiovascular health, including HDL cholesterol. The authors define VLCKD as a carbohydrate diet of less than 50 grams.

After examining 12 studies, including 1257 patients, researchers found that VLCCD increases HDL in low-fat dieters with an average doubled increase in HDL.

As a result, the authors conclude that carbohydrate-restricted foods provide cardiovascular benefits as they improve levels of HDL in the body.

Food to Avoid

Foods that are high in carbs should be limited.

Here is a list of foods that should be reduced or eliminated in the Ketogenic Diet.

  • Beans and Legumes:- Lentils, Kidney beans, Chickpeas, Peas, etc.
  • Sugary Foods:- Cake, Ice cream, Candy, Soda, Smoothies, Fruit juice, etc.
  • Grains and Starches:- Wheat-based products, Pasta, Rice, Oats, Cereals, Corn, Barley, Quinoa, etc.
  • Fruits:- Tangerines, Oranges, Pineapples, Bananas, Apples, Pears, Grapes, Fruit Juices, Mango, Nectarines, Peaches, Dried fruits such as raisins, dates, and dried mango, etc.
  • Vegetables:- Potatoes, Sweet potatoes, Baked potatoes, Yams, Peas, Corn, Artichoke, Parsnips, Cassava (Yuca), etc.
  • Dairy:- Milk, Condensed Milk, Creamed cottage cheese, Low fat Yogurt, etc.
  • Beverages:- Colas, Hot chocolate, Grape soda, Mocha, Frappuccino, Non-light bear, Root bear, Lemonade, Cocktails such as margaritas, screw drivers, etc.
  • Unhealthy Fats:- Limit the intake of processed vegetable oils, mayonnaise, etc

Food to Eat

  • Seafood – Wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, cod (1).
  • Low-carb vegetables – Arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, Brussels sprouts, kale.
  • Low-sugar fruits – Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes.
  • Meat, poultry, and eggs – Chickenturkey, beef, venison, pork, lamb.
  • Nuts and seeds – Macadamia nuts, flaxseed, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds.
  • Dairy products – Cheese, cottage cheese, plain Greek yogurt, cream, butter.
  • Oils – Extra-virgin olive oil, coconut oil, avocado oil, nut oils, coconut butter, MCT oil.
  • Keto-approved condiments – Olive oil mayonnaise, mustard, unsweetened ketchup, oil-based salad dressings.
  • Coffee and tea – Unsweetened tea, unsweetened coffee.

Follow these steps to reduce belly fat

Belly fat is the most stubborn fat in our body. Once it accumulates in your body, it is very difficult to get rid of this. Not all belly fats are the same. Before we tell you these steps, first you have to know what type of fat is in your belly area. It is very easy. Here are some types of belly fat: cortisol belly (stress), belly fat due to any medical condition (thyroid, diabetes, etc), mummy belly (after delivery), bloated belly, belly due to poor lifestyle and eating, alcohol belly.

Improve your eating habits

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  • Avoid packaged and ready to eat food.
  • Eat more fibre rich foods.
  • Eat more protein.
  • Start with 0.75 gram/kg of your body weight and increase gradually according to your activity level.
  • Eat less processed foods.
  • Eat more fruits, vegetables and whole grains.
  • Include natural probiotics into your diet like yoghurt, buttermilk and pickles etc.Also if you want to control your diet and take a proper meal, then you can check our work on how to make a healthy plate.

Stick to a routine

  • Have a set routine for eating and avoid grazing all the time.
  • Eat in small portions.
  • Snacks should not be more than your fist size.
  • Eat nuts, seeds and fruits for a snack.
  • Eat natural sugar in moderation.
  • Avoid energy drinks and limit your alcohol consumption.

Eat foods that increase your metabolism

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  • Grains- Oats, barley, quinoa
  • Veggies- all green and red
  • Fruits- 2 to 4 in a day
  • Lentils- all types
  • Beans and legumes
  • Nuts- almonds and walnuts in moderation
  • Seeds- chia, flax, pumpkin seeds
  • Spices and herbal teas
  • Drink enough water and stay hydrated.
  • Non-vegetarians take good quality lean protein like fish and chicken breast.

Try intermittent fasting

Set a routine of intermittent fasting. For males, 16/8 hour fasting is effective and females can start with 14/10 method. If you want to know more about it, you can read our blog on intermittent fasting. Some benefits of intermittent fasting are as follow:

  • Help boost metabolism
  • Increase the level of HGH (Human Growth Hormone)
  • Increase the fat burning process. Reduces insulin resistance

Workout

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When we do exercise to reduce our belly, we mainly focus on crunches. But it’s wrong. Spot reduction is not possible and doing an endless amount of belly exercise like crunches will not help you to achieve a flat belly goal. You must focus on resistance training. Do a mix of cardio and strength training. Keep changing your exercise routine, do not stick to the same exercise pattern for a long time. You can change your routine by joining dance classes, Zumba, doing CrossFit and functional training. And if possible, do exercise on an empty stomach. When we do workout on an empty stomach, our body uses stored fat as fuel.

Do HIIT (High Intensity Interval Training ), it gives you good result in less time. It boosts your stamina and metabolism and enhances the fat burning process. It can be done anywhere and no equipment required. It burns more calories in resting periods as compared to other exercises.

Lower your stress level

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Cortisol hormone (also known as stress hormone) is also a biggest cause of belly fat these days due to our busy lifestyle. So if we manage our stress or cortisol level, it can be beneficial for our belly. Stress can be of any type i.e. physical, mental, emotional, environmental or social. To lower your stress level, simply follow these steps:

  • Meditate daily
  • Laugh more and try to be happy
  • Make healthy relationships
  • Follow a healthy diet
  • Pursue a hobby like dancing, painting, gardening etc
  • Take a break from work, go on holidays and be mindful
  • Listen to your favourite music

Get enough sleep

Another big cause of belly fat is not taking proper sleep. Here are some tips to get good sleep:

  • Do deep breathing before going to bed
  • Keep your bedroom quite
  • Your clothes, mattress, pillow etc, all should be comfortable.
  • Don’t eat and drink anything just before going to bed.
  • Reduce caffeine intake.

Correct your body posture

If you have a poor body posture, it can leave you with the appearance of a pot belly. Correct your posture while standing, walking, sitting, exercising and sleeping. To correct your posture, try to tighten your core for a few days.

Constantly follow these steps. be consistent. convert these steps into your daily habits.

Flaxseeds benefits: The miracle seeds

Nutritional value of flax seeds

nutritional value are as per 1 tablespoon(ground)

Calories37
Protein1.5 grams
Total fat2.8 grams
Carbs2 grams (of which fiber 1.9 grams)
Omega-3 fatty acid1597 mg

they are rich in:

Vitamin B1/thiamine (good for brain, digestion, energy, anti-aging)

Some vitamin B6 (good for heart, kidney, metabolism, immunity, hormone balance)

Some vitamin B9/Folate (good for heart, skin, muscles, reduce stress and anxiety)

High in manganese (good for bones, metabolism, thyroid, digestion, periods)

High in magnesium (good for sleep, immunity, bones, energy, reduce stress, constipation)

also rich in phosphorus, zinc, copper, selenium, iron, calcium, potassium

Main ingredient

The main ingredient of flax seeds is Omega-3 fatty acid. Flax seeds are the richest plant-based source of omega 3 fatty acid also called alpha-linolenic acid. In today’s scenario, there is a major imbalance of omega-3 and omega-6 in our diets. Our diet is rich in omega-6 and omega-3 is present a little or it is absent.

How flax seeds help in weight loss

Flaxseed is popular for its weight loss properties. It helps in weight loss because they are loaded with antioxidants specifically the type called lignans that are unique fiber related polyphenols. They also reduce oxidative stress. There are very few calories in flax seeds. Also, they are low in starch and sugar. They are high in soluble fibers so they keep you satisfied longer and make you eat less. They also promote digestive health. Flax seeds improve our metabolism (metabolism of carbs, proteins and fats), reduce inflammation because of alpha-linolenic acid/omega 3 present in there. They give us good quality protein. They are rich in amino acids arginine, aspartic acid, and glutamic acid. They are also gluten-free.

Health benefits of flax seeds

1.Reduce inflammation (bones arthritis, arteries)

2. Good for the brain (reduce stress, anxiety, depression, sharpen memory)

3. Promote good sleep

4. Healthy for bones

5. Improve eyesight

6. Good for a healthy heart

7. Hormonal balance- Flax seeds are no.1 source of lignans. Lignans are considered as natural “phytoestrogens,” or plant nutrients that work somewhat similarly to hormone estrogen (also called good estrogen). Lignans are also known for their antiviral and antibacterial properties. Thus may help reduce the severity of colds and flu. Flax have both estrogenic and antiestrogenic properties. Thus helps women in balancing hormones. Lignans found in the flaxseed have been shown to have many benefits for menopausal women. Flax seeds help maintain cycle regularity, such as encouraging a normal length luteal phase.

Other health benefits- weight loss, improves digestion, good for hair skin and nail, lower cholesterol, good for bones, help control blood sugar, reduce sugar cravings, balance hormones, may help fight cancer, good for brain.

How to use flax seeds

flax seeds are of warm nature. Flax seeds can be light yellow or dark brown in colour. Both are good for health. But we do not eat them in raw form. There is a simple procedure you follow. We have to roast them first at low heat. Switch off the heat when they start to crackle. After heating, rest them for a few minutes. Now grind them to powder form. Keep in mind that do not grind flax seeds in large quantities. Make sure you grind them in small quantities because their shelf life is short. Flax seeds are very versatile. We can add the flax seeds powder in smoothies, shakes, bread, nut butter, pancakes, protein bars, etc.

How much and the best time to consume

You should start by taking 1 teaspoon(approx 5 grams) and gradually increase the quantity to 1 tablespoon(approx 15 grams). Maximum you can go up to 2 tablespoons, as this quantity is considered safe. Reduce consumption to half in summers. The person who has hormone imbalance problems and those who want to lose weight should consume flax seeds in breakfast. People with sleep and anxiety problem should take flax seeds before bedtime.

Who should avoid flax seeds

Pregnant women

Taking any medication, especially blood thinning

Blood sugar medication

Who is taking on birth control pills

Very young girls

On any special supplements

People who have allergies

Side effects

Important information is that, if you are consuming flax seeds, then you should drink enough water to get full benefits. Large doses or with very less fluid can obstruct the intestine and esophagus.

Other side effects are abdominal discomfort, loose tools, decreased appetite, hormonal changes in a wrong way if consumed in a large amount.

If you want to buy flax seeds, you can BUY HERE

Green coffee for weight loss: dosage, benefits and side effects

Green coffee beans or green coffee extract is very popular nowadays in terms of weight management and weight loss. Everybody wants to get fit and lose that extra weight which they put on. So, its popularity is increasing day by day.

What is green coffee

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Usually, we drink coffee with dark brown beans in colour but green coffee is slightly green. Green coffee is nothing but raw and unroasted coffee beans. It is a cherry-like small plant, seeds of which are called green coffee beans. They are called beans because their shape is just like beans. Basically, they are seeds.

Does green coffee really helps in weight loss

Green coffee beans are high in chlorogenic acid. It is the only important thing found in green coffee due to which green coffee is linked with weight loss. It is a phytochemical and a powerful antioxidant. The chlorogenic acid level is high in green coffee beans than in roasted coffee beans. There are three types of chlorogenic acids and two types of phytochemicals. Caffein is a phytochemical.

Green coffee beans are roasted at a high temperature resulting in dark brown colour. After roasting the green coffee, its aroma, flavour and nutritional value are changed. Coffee is of two types, they are arabica and robusta. Arabica is said to be a good quality coffee. Whenever you are buying green coffee beans then buy organic only.

Best time to consume green coffee

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Normally it is recommended after the meal. But dietitians do not recommend green coffee beans immediately after our meal. Because caffeine present in coffee can cause trouble with our body in absorbing vitamins and minerals. If we take green coffee beans just after our meal, then there can be iron, zinc, magnesium, calcium deficiency in our body. Drinking coffee after a meal can cut down the rate of iron absorption up to 80 per cent and also reduce the uptake of minerals. Also, avoid green coffee in the early morning and after sunset because it contains caffeine which can interfere with your sleep and cause insomnia. The result is, do not consume it empty stomach and do not consume it after a meal.

So, the best time to take green coffee is between your breakfast and lunch. There has to be a gap of one hour before and after a meal. Similarly, you can also take this one-hour after lunch. Second, you can also take green coffee as your pre-workout. Since it contains caffeine, it has the ability to increase your performance level and help you last it longer. It also increases your weight loss and fat loss process during the workout. Another thing, you don’t get benefits just by drinking green coffee, you also have to eat healthy food throughout the day. You have to increase your activity level and reduce your stress level.

Dosage

Recommended dosage for green coffee extract is 200-400 milligram for beginners and the recommended dosage of green coffee beans for beginners is 3 to 5 grams. It is better to take green coffee in beans form than its extract. Whenever you are drinking green coffee, you need to stay hydrated. Drink plenty of water because caffeine and chlorogenic acid present in it can lead to dehydration. So you have to be very careful in proper intake of water.

How to use it

If you have green coffee beans, then first grind them to powder form. Always take small quantities to grind. Just add a teaspoon(3 to 4 grams) of green coffee powder in a cup of hot water. Rest it for 2 to 3 minutes. Then strain and your coffee is ready to drink. The taste is not as bitter as that of roasted coffee.

Benefits of green coffee

  • It has antioxidants which speed up our metabolism and also detoxify our body.
  • It prevents the absorption of fat in our body.
  • It is a powerful appetite suppressant.
  • It increases our energy levels.
  • It improves our immunity and averts the fat accumulation in our body.
  • It enhances the blood circulation and detox liver.
  • It reduces the absorption of sugar in our body and maintains glucose level.
  • It enhances our brain function and improves focus.

Side effects of green coffee

Since it is high in antioxidants, it doesn’t suit to everybody at the beginning. So, we suggest you to start taking this in small quantities. After the consumption of green coffee, if your heartbeat increases, you have headache and anxiety, indigestion and nausea, ringing ears, bloating, acidity and heartburn occurs, then it means you have taken a large quantity of green coffee. You should either reduce the quantity or add some decaf in it.

People taking following medication should avoid green coffee:

  • People on medication of high blood pressure, diabetes, blood thinning.
  • People with anxiety disorder
  • Lactating and pregnant women.
  • People with stomach disorder or suffering from constipation.
  • It is not for teenagers and not for kids.

Get it here

If you want to buy green coffee beans, you can BUY HERE

For green coffee extract, you can BUY HERE

This is all about green coffee beans. But remember always consult your physician or nutritionist before taking green coffee or any other supplements.

Follow these steps to get rid of Gynecomastia (man boobs)

First of all, you have to check if you have Gynecomastia or some excess fat is accumulated on your chest. This is fairly easy. Gynecomastia and chest fat, both have different symptoms.

Gynecomastia is a medical condition in which a hard lump is formed on the chest area and is mostly concentrated on nipples. Research says that gynecomastia generally occurs due to the use of anabolic steroids, drugs and excessive consumption of alcohols. In some cases, when teenagers reach puberty, some hormonal changes can also cause gynecomastia but it is mostly temporary.

On the other hand, chest fat is soft fatty skin which is concentrated on the entire chest area. chest fat accumulates due to poor lifestyle and eating habits.

But the good thing is that gynecomastia is a rare condition and chest fat is common. So the maximum chances are that you don’t have gynecomastia but some excess fat is accumulated on your cheat area.

To get rid of this, there is no need to see a doctor or any type of surgery. In this article, I’m going to tell you 3 simple steps which help you not only in reducing chest fat but also to give your chest a proper manly shape.

Step 1: reduce overall body fat

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Every person has a different tendency to gain fat. Some gain fat at their chest area, some at their thigh or some gain fat at their arms. So if you concentrate to reduce your overall body fat, your chest fat will automatically be reduced. An important factor to reduce your overall body fat is proper nutrition. There is no need for hardcore dieting, just focus on fewer calories. Calories are coming from which food, this is very important for health. No need to calculate calories, just focus on your homemade food and avoid junk food or processed food. Give yourself a balanced diet and do not overeat. Avoid oily and fried foods. Take healthy sweeteners instead of refined sugar. Finish your dinner before 7 pm. Take proper and good quality sleep. Do regular workouts. If you follow these steps, then your overall body fat will reduce and your chest fat will automatically reduce.

Step 2: Chest workout

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With step 1, your chest fat will surely reduce but if you want that your chest will come in a manly shape, then chest workout is the second best way to shape your chest. Some people who have chest fat problem, they miss chest day because they think that if they do chest workout, their man boobs will increase but this is not true. When you hit the chest muscles from every angle, muscle fibre breaks, blood circulation will increase in chest muscles and your chest takes proper shape. Chest workout is very important and do it twice a week if possible. If you are not going to the gym for some reason, then don’t worry, you can train every part of your chest at home. push-ups are the best exercise for chest muscles.

Step 3: Boost your testosterone level naturally

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If you feel that your chest is becoming like females, then your testosterone level can be low. It is difficult for males to lose fat with a low testosterone level. So, if you concentrate on increasing your testosterone level naturally, then you can lose body fat easily and your chest and other body parts acquire a proper manly shape. A simple step to increase your testosterone level naturally is to never skip your leg workout. Leg workout increases your testosterone level very easily. Give your body proper rest and make a habit to sleep early. Don’t be stressed out.

Chest fat can be embarrassing but don’t worry, it is not a serious problem. If you follow the above steps, you can easily reduce your chest fat. So, accept this condition and take challenges to solve it permanently.

10 fibre rich foods for weight loss

The foods we are going to talk about can easily available at your home and are surely accelerate your weight loss journey. By eating these ten foods, you can maintain your desired weight for the rest of your life. Weight loss is a science and anybody can lose weight just by knowing what to eat.

How we get fat

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When we eat something, our body gets energy from that food in the form of calories. And when we work, those calories are burned to provide energy to the body. Thus if we take more calories from food than we burn, the surplus calories are stored in our body mainly in our belly area. As a result of this, we get a gain in our weight.


For instance, if you ate pizza for lunch. A slice of fast-food cheese pizza of approx. 100 gram contains around 270 calories. If you ate 3 slices, it means you take 800 calories in one go. In terms of physical activity, you do nothing just watched television sitting in your couch. Let’s say your body needs only 100 calories in watching television, the rest 700 calories are stored by your body which after a long time results in weight gain.

Types of fibres

Dietary fibres are of two types. they are soluble and insoluble.

Soluble fibre is a type of fibre that is not digested or not absorbed, so it goes through your small intestine and gets to the colon in its whole form but it is able to mix with water. It acts like a sponge and soaks up water. It slows the motility of the gut.

Insoluble fibre is the same as soluble fibre in that it’s not digested and it gets to the colon whole but instead of slowing things down, it speeds thing up. So it makes you have more frequent bowel movements. If someone has constipation, they should go for insoluble fibres.

If someone is having diarrhoea, they don’t want to consume insoluble fibre. They want to focus on soluble fibres because that will help to increase the size of their stool and make them more regular.

Fibre rich foods

  1. avocado- 6.7 pr cent fibre
  2. carrot – 2.8 per cent
  3. lentils- 7.9 per cent
  4. kidney beans – 6.4 per cent
  5. split peas – 8.3 per cent
  6. chickpeas – 7.6 per cent
  7. oats – 16.5 gram of fibre per cup of raw oats
  8. almonds – 12.5 per cent
  9. flax seeds – 28 per cent
  10. chia seeds – 34.4 per cent fibre(34.4 grams of fibre in 100 gram)

How fibre help in weight loss

There’s a special thing about fibre rich foods that they don’t digest quickly. Fibrous food takes time in digestion and releases energy at a slow rate. Thus if we take fibre rich breakfast, then it gives us energy the whole day and also we don’t feel hungry because the food is not yet digested fully. Thus, it makes us eat less and resist our body in taking extra calories which helps in keeping us in shape.

Top 9 Foods To Eat On Keto Diet For Fat Loss

Adapting to a ketogenic diet can take some reworking of your habits and a new perspective on how you approach your meals and snacks. But, no matter how you are eating before most of the food that are the pillars of the keto diet are things you’re already familiar with. We help you to use them in slightly different ways to promotes ketosis in your body.

Here Are The Top 9 Foods

1. Eggs

Eggs are high in protein are low in carbs, eating egg has been shown to help promote a feeling of fullness and egg yolks contain 13 essential vitamins and minerals, as well as antioxidants.

While eggs were once demonized for their high levels of cholesterol. But we now know that consuming them doesn’t raise blood cholesterol levels in most of the peoples, which can reduce the risk of heart diseases.

2. Olives And Olive Oil

These heart-healthy little fruits are filled with antioxidants and anti-inflammatory compounds. A one-ounce serving contains two grams of total carbohydrate.

Extra virgin olive oil is one the healthiest oils for Baking, Cooking, Deep-Frying at high temperatures.

3. Meat, Poultry, And Seafood

In Addition to being low in carb and high in fat and protein, meat contains nutrients like b12 creatine and taurine. That isn’t found in plants.

Shellfish and fish contain anti-inflammatory omega-three that are associated with improved mental health and decrease the risk of heart disease.

4. High Fat Dairy

High-fat dairy products quality protein, vitamins and minerals, and something called “conjugated linoleic acids,” which is one of the few fatty acids that promote fat loss. Some study suggests that a moderate amount of high-fat dairy helps reduce the risk of heart attack and stroke. High fat and a minimal-carb make high-fat dairy a keto winner.

5. Dark Chocolate

Real chocolate (not the processed stuff with high sugar) isn’t the “sinful” treat it often made out to be.

Dark chocolate is filled with antioxidants and flavonols that can decrease blood pressure, heart disease risk, and insulin resistance. Just be sure there are no sugar and a minimal amount of carbs per serving.

6. Berries

Berries are one of the healthiest and most keto-friendly fruits.

Blueberries are shown to improve memory and brain function, while raspberries and blackberries are packed with antioxidants that reduce inflammation. Remember to eat berries in moderation, as they do contain carbs.

7. Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and other cruciferous vegetable contain high levels of vitamin k and vitamin A, as well as a unique compound called sulforaphane.

Sulforaphane can help you detoxify your body and protect cells from oxidative stress. cruciferous vegetables also have very carbs count

8. Coconut oil

Coconut oil is very high in saturated fat, coconut oil has been found to help lower cholesterol and promotes the loss of belly fat, due to medium-chain triglycerides.

MCTs fats are absorbed directly by the liver and converted into ketones, which can help decrease calorie consumption, increase energy levels, and even improve brain function.

9. Nuts And Seeds

Nuts and Seeds are rich in fiber and minerals nuts, and seeds are also associated with reduced risk of heart disease, certain cancers, depression, and obesity. We suggest avoiding nuts and seeds oil, which contain a high level of inflammatory omega-6.

Some of the best nuts and seeds for keto diet are macadamia and brazil nuts, pecans, walnut and almonds and pumpkin seeds, sunflower seeds, and flax seeds.

Various Factors That May Lead To Obesity

Obesity is due to the positive energy balance, the intake of calories is more than the expenditure of calories. It is a state in which there is generalised accumulation of excess adipose tissue in the body leading to more than our desirable weight.
One in every two adults in the United States is overweight and the prevalence of obesity is increasing all over the world.

GENETIC FACTORS

Genetic Inheritence probably influences 50-70 per cent a person’s chance of becoming fat more than any other factors. Within families, the chance is 80 per cent if both parents are obese and 50 per cent if one parent is obese.

A mutation in the human gene for the B3 recepters in adipose tissue, involved in lipolysis and thermogenesis markedly increase the risk of obesity. Many genes play a role in food intake regulation, apetite and ultimately obesity in mammals.

AGE AND SEX

It can occur at any age in either sex as long as the person is under positive energy balance. Females than males are found to be over weight among all age groups. Hormonal predisposition put women at higher risk of obesity when compared to men.

EATING HABITS

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Certain types of eating habits may lead to obesity:

  1. nibbling between meals is a potential cause of obesity.
  2. Some may eat faster taking less time for chewing, therefore they tend to consume more food.
  3. People who eat outside home more frequently are prone to obesity. large portion of food served outside the home promote high calorie consumption.
  4. People who eat more junk food (high fat, high carbohydrate) may become obese.
  5. Non inclusion of fruits and vegetables.
  6. Non-vegetarian diet favour weight gain.
  7. Consumption of sugar added beverages may contribute to weight gain.
  8. Personnel who work in different shifts, whose body clock is disturbed, may have chance of getting obese.

NO PHYSICAL ACTIVITY

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Obesity is found in persons who lead to sedentary lives and pay less importance to physical activity. It is more common in middle age when physical activity decreases without corresponding decreasing in food consumption.

STRESS

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Food is one of the many stimulants of endorphin, ‘feel good’ neurotransmitter. Self gratification, depression, anxiety and stress may lead to excess calorie intake. Recent studies have shown that school going children tend to take more fatty foods as their lives grow stressful. Chronic sleep deprivation may increase appetite in some.

TRAUMA

Obesity may follow due to damage of hypothalamus after head injury because it is not able to regulate appetite or satiety.

ENDOCRINE FACTOR

Obesity is found in hypothyroidism, hypogonodism and cushing’s syndrome. Obesity is common at puberty, pregnancy and menopause.

PROSPERITY AND CIVILISATION

Obesity is common in prosperous countries like UK, USSR, and USA and among people from higher socioeconomic status of developing countries, since they have the purchasing power and availability of surplus food. Obesity is rare in primitive societies and wild animals. Civilisation has brought plentiful supply of appetising foods, concentrated foods and variety of foods in the market.