BY SINWAN ZAHID | 16 APR, 2018 The keto diet Pakistan craze took off roughly a year ago, and ever since it’s one of the most popular diets here. In the past five years, I let myself go and let the pressures of my bachelors degree consume me. Burgers and fries and pizzas here and there because I had very less time to eat before classes started. I also had/have PCOS, polycystic ovarian syndrome, which further contributed to weight gain. And because PCOS made me insulin-resistant, I was at a higher risk of diabetes, heart diseases, etc. Then this January I found the ketogenic diet A friend of mine just happened to add me to a Facebook group named Ketogenic Diet Pakistan. As I scrolled down the posts, I could see story upon story about how people had transformed and improved their health with the diet in only a couple of weeks. keto-diet-salad-bowl Source: blog.bulletproof.com My priority, first and foremost, was to get rid of PCOS and having gone to many doctors, all of them had told me to lose weight if I wanted to get better. So I knew I had to push myself super hard. I wasn’t aware of many diets before except for the high protein one (Atkins?) which was where my knowledge ended. I repeatedly told myself that this wasn’t going to be a crash diet – that I had to change my lifestyle and then focus on eating healthy even after I reach my target weight. What is the ketogenic diet anyway? The ketogenic diet is very simply put a high-fat, low-carb diet. It’s roughly 70% fat, 25% protein and 5% carbohydrates. The keto in ketogenic comes from ketones. Ketones are small fuel molecules that are produced in the liver from fat and are an alternative source of energy when you eat a moderate amount of protein and very, very few carbs. Hence, in keto, your body runs almost entirely on fat. Your insulin levels drop, after which fat burning picks up speed and you lose weight. When your body is in ketosis, the best thing about it is that you feel less hungry but never short on energy. So I researched on the internet, read the pinned post in the Ketogenic Diet Pakistan group, even went through peoples meal plans I tried to weigh in the goods and the bads. I came to the conclusion that I had to wave goodbye to sugar, even good sugars. Any kind of bread, roti were a big no-no. Then I found myself a few essential lists and guides on Pinterest, saved or screenshotted those. I used YouTube to see how vloggers and influencers were executing the diet so that I know how practical it was. The Ketogenic Diet Pakistan group on Facebook was also a great help and provided me with support and motivation in times of worry, questions, etc. Not that I did in my case, but I would totally recommend seeing a doctor or nutritionist before you embark upon the diet as I faced a few issues along the way that could’ve been avoided had I seen a doctor. This diet, however, is not for pregnant women and it most definitely isn’t for diabetic people on medication. I am not a doctor which is why I suggest you see one if you have some major health problems and illnesses. Here is my diet plan for the entire month (later on I’ll jump into the specifics) 8 am – 1 tbsp of apple cider vinegar with 2 sips of water 8:15 am – 1 litre water 9:15 am – Omelette with 2 eggs, one slice of cheese and sliced mushrooms 11 am – Green tea (Tapal tea bags – simple) 1 pm – Salad (mostly greens, feta cheese, at times strawberries) 4 pm – Strawberries or almonds as snack, green tea 7 pm – Butter chicken, keema shimla mirch (cottage cheese on the side), palak paneer, sometimes bhindi and kerelay 8 pm – Green tea with lemon squeezed I did all the cooking using desi ghee or white butter Consumed a total of 3 – 5 litres of water a day Now, the specifics I didn’t complicate my diet enough. I only had green, leafy vegetables and sometimes tomatoes (even though I wouldn’t recommend the latter due to higher carb content). I had no milk because of lactose, which is more carbs than fat. I had desi ghee or white butter, both made at home. You can buy both from the market if they’re not homemade. People also have bulletproof coffee which contains butter, coconut oil to up their fat intake but I’d rather eat a spoonful of ghee than mix it in my coffee. You may feel different about that, it’s cool. I also ate full-fat cottage cheese/paneer when I felt my fat intake was low during the day. You will lose around 3-4 kgs in the first week – water weight – and then it’s all about how you manage it. There are multiple lists available online showing what’s allowed, what isn’t. Check those out and you’ll get the idea. Say bye bye to carbs There were times in the beginning when I cheated, but later on, you forget about sugar or bread so you’ll be happy. Still, allow yourself a day in the week to cheat after having started the diet for two weeks. You can use almond flour and stuff, but I chose to completely stay away from it. Take pink salt, it’s better. Up your water and salt intake – choosing to ignore them will result in a 5-minute long muscle spasm, in my case, my leg. I couldn’t walk properly for a week because my muscle was swollen up. It can be life-threatening so please don’t start the diet if you can’t be responsible for your water and salts. Take multivitamins along with breakfast. In the first week you might get keto flu (Google it if needed) however it’ll go. You can even try intermittent fasting and you will lose weight, guaranteed. Stay away from low-fat and processed products as much as you can. These are some meals I ate during my month-long keto diet Strawberry Salad from Rina’s Kitchenette This one was a lifesaver in times of confusion. I usually picked out the croutons in this and ate fork fulls of the rest. A few people might not like the leafy greens with the strawberries but it was good enough for me. Turkish Bowl from Eat Smart Has a lot of healthy options for keto-doers. You just have to be wary of a few carbs here and there, especially in sauces and high-carb vegetables like tomatoes and onions. This Turkish bowl is greek yogurt, mince, boiled eggs and loads of herbs. Melts in your mouth and sufficient for two meals. Fish Handi from GreenHouse This one’s great for when you want to ditch chicken and mutton and beef. It’s very flavorful, with the usual desi masala, and cooked to perfection. The serving was enough to last for lunch and dinner, so that’s what I did with it. I’d usually slice a cucumber and munch on it too. No harm was done! Similar salads and dishes helped me lose 10 kgs in a month. It doesn’t matter if you eat from home or outside, but prefer eating from home because not many places cook with ghee or butter. I’m happy I found the Ketogenic Diet Pakistan group on Facebook, for I wouldn’t have stuck to any diet without seeing proper results. I’m still on the diet, in my next month. Let me know if you want me to vlog my routine from this month and let’s all keto together! 😀 What Is The Keto Diet And Why The Heck Is Everyone In Pakistan Obsessed With It SHARE THIS #HEALTHY EATING #HEALTHY EATING HABITS #HEALTHY FOOD #KETO DIET #KETO DIET PAKISTAN #KETO DIET PLAN #KETOGENIC DIET #KETOGENIC DIET PAKISTAN #PAKISTAN #WEIGHT LOSS LOAD COMMENTS Advertisement MORE RECENT STORIES SHOWSHA Mehwish Hayat Finally Clapped Back At All The Trolls Who Attacked Her Online Mehwish Hayat hasn't had the best few days considering the amount of trolls who attacked her online after news broke of her recieving the 'Tamgha E Im... by Arslan Athar ~ 26 Mar, 2019 DINLY My Precious, This House In Islamabad Is An 11 Canal Replica Of The Hobbit’s House From Lord Of The Rings This house in Islamabad is an 11 canal replica of the Hobbit's home in J.R.R. uber-popular series, The Lord of the Rings. by Biya Haq ~ 26 Mar, 2019 SHOWSHA People Have Fallen In Love With Hania Aamir’s New Drama “Anaa” And We Can See Why Hania Aamir siezes all screen presence in her latest stint as Daneen on drama 'Anaa,' also starring Shehzad Sheikh and Usman Mukhtar in striking roles... by Iman Zia ~ 26 Mar, 2019 FASHION Pakistani Celebrities Can’t Get Enough Of This Trend, And It’s Time To Catch Up With each season and change in trends, we can see our celebrities sway one way or the other, and its best to stay ahead of the curve in such situation... by Arslan Athar ~ 26 Mar, 2019 SHOWSHA Hania Just Shaded Shaan After He Trolled Her And Asim’s Relationship And 🔥🔥🔥 In an all new hilarious twist, Hania Aamir just massively trolled Shaan BACK in the most savage way after he made a comment on her personal life! by Iman Zia ~ 26 Mar, 2019 DINLY This 10-Year-Old Instagrammer From Faisalabad Is Helping People Deal With Stress Creatively This tiny Instagrammer from Faislabaad is helping people in a really creative way, bu making slime that helps people in dealing with stress, oddly. by Manahil Malik ~ 26 Mar, 2019 LOAD MORE Privacy Policy | Terms of Use © 2019 MangoBaaz. 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The following menu provides less than 50 grams of total carbs per day.
As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.
This is a general one-week ketogenic menu that can be altered depending on individual dietary needs.
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Monday
- Breakfast: Two eggs fried in pastured butter served with sauteed greens.
- Lunch: A bunless grass-fed burger topped with cheese, mushrooms and avocado atop a bed of greens.
- Dinner: Pork chops with green beans sauteed in coconut oil.
Tuesday
- Breakfast: Mushroom omelet.
- Lunch: Tuna salad with celery and tomato atop a bed of greens.
- Dinner: Roast chicken with cream sauce and sauteed broccoli.
Wednesday
- Breakfast: Bell pepper stuffed with cheese and eggs.
- Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.
- Dinner: Grilled salmon with spinach sauteed in coconut oil.
Thursday
- Breakfast: Full-fat yogurt topped with Keto granola.
- Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
- Dinner: Bison steak with cheesy broccoli.
Friday
- Breakfast: Baked avocado egg boats.
- Lunch: Caesar salad with chicken.
- Dinner: Pork chops with vegetables.
Saturday
- Breakfast: Cauliflower toast topped with cheese and avocado.
- Lunch: Bunless salmon burgers topped with pesto.
- Dinner: Meatballs served with zucchini noodles and parmesan cheese.
Sunday
- Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
- Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.
- Dinner: Coconut chicken curry.
As you can see, ketogenic meals can be diverse and flavorful.
Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.
If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of a starchy vegetable tHealthy Ketogenic Snack Options
Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.
Because the ketogenic diet is so filling, you may only need one or two snacks per day, depending on your activity level.
Here are some excellent, keto-friendly snack options:
- Almonds and cheddar cheese
- Half an avocado stuffed with chicken salad
- Guacamole with low-carb veggies
- Trail mix made with unsweetened coconut, nuts and seeds
- Hard-boiled eggs
- Coconut chips
- Kale chips
- Olives and sliced salami
- Celery and peppers with herbed cream cheese dip
- Berries with heavy whipping cream
- Jerky
- Cheese roll-ups
- Parmesan crisps
- Macadamia nuts
- Greens with high-fat dressing and avocado
- Keto smoothie made with coconut milk, cocoa and avocado
- Avocado cocoa mousse
Though these keto snacks can maintain fullness between meals, they can also contribute to weight gain if you’re snacking too much throughout the day.
It’s important to eat the appropriate number of calories based on your activity level, weight loss goal, age and gender.
If you’re unsure how many calories you should be eating, check out this article to learn how to calculate energy needs.A Simple Ketogenic Shopping List
A well-rounded ketogenic diet should include lots of fresh produce, healthy fats and proteins.
Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.
The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:
- Meat and poultry: Beef, chicken, turkey and pork (choose organic, pasture-raised options whenever possible).
- Fish: Fatty fish like salmon, sardines, mackerel and herring are best.
- Shellfish: Oysters, shrimp and scallops.
- Eggs: Purchase omega-3-enriched or pastured eggs whenever possible.
- Full-fat dairy: Unsweetened yogurt, butter, heavy cream and sour cream.
- Oils: Coconut and avocado oils.
- Avocados: Buy a mixture of ripe and unripe avocados so that your supply will last.
- Cheese: Brie, cream cheese, cheddar and goat cheese.
- Frozen or fresh berries: Blueberries, raspberries, blackberries.
- Nuts: Macadamia nuts, almonds, pecans, pistachios.
- Seeds: Pumpkin seeds, sunflower seeds, chia seeds.
- Nut butters: Almond butter, peanut butter.
- Fresh or frozen low-carb vegetables: Mushrooms, cauliflower, broccoli, greens, peppers, onions and tomatoes.
- Condiments: Sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives and spices.
It’s always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days’ worth of healthy dishes.
Plus, sticking to a shopping list can help you avoid tempting, unhealthy foods.t
A healthy ketogenic diet should consist of about 75% fat, 20% protein and only 5% or less than 50 grams of carbs per day.
Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables, as well as sugar-free beverages. Be sure to restrict highly processed items and unhealthy fats.
The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online.
Using this article as a guide to get started on the keto diet can set you up for success and make transitioning to a high-fat, low-carb diet a breeze.
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