'Keto' stands for Ketogenic Diet, an extreme form of the low-carbohydrate diet. In short, this means that you eat large amounts of fats, a modest amount of protein and very few carbohydrates.

1. Diet Plan
Vegetables, especially Green
Leafy vegetable eat more;
Don't refill your plate !
Disadvantages?
Conditions may face
What define the word ‘Keto’
'Keto' stands for Ketogenic Diet, an extreme form
of the low-carbohydrate diet. In short, this means
that you eat large amounts of fats, a modest
amount of protein and very few carbohydrates.

2. Keto Diet - Merits and demerits
In today's world there are too many people suffering from
obesity. Wrong lifestyle and diets are the main causes of
this condition. The Peoples all over the world are using
various methods to reduce obesity. Keto diet is one of the
most efficient methods to reduce body weight, the concept
behind it is called High Fat Diet. This is also known as low
carb diet. The reason people are adopting keto diets so fast
in the world is because it helps to reduce weight very
quickly.

3. You should follow this method only after learning its
merits and demerits and then act accordingly. So many
people are in doubt that changing to a Keto diet can cause
any health problems.
If you look at the keto diet seriously it is necessary to learn
about the method deeply, because it is very much
important that while we receive a new lifestyle, how our
body reacts to it, whether it is perfectly fit to you or not.
Modern studies have proven that the Keto diet can help to
prevent many other illnesses along with weight loss. Now
the Keto diet is becoming more and more relevant in the
world. Let's find out what the Keto Diet is, how to follow
it and what we should eat in this method. And also the
pros and cons of this method.

4. What define the word ‘Keto’
'Keto' stands for Ketogenic Diet, an extreme form of the
low-carbohydrate diet. In short, this means that you eat
large amounts of fats, a modest amount of protein and
very few carbohydrates. But it is certainly not a matter
of 'just eat it'. Ideally, on the keto diet you get about 70
to 80 percent of your daily calories from fats, about 10
to 20 percent from proteins and about 5 to 10 percent
from carbohydrates
Carbohydrates are the source of energy from foods such as
Rice, Potatoes, Bread, Oatmeal etc., The keto diet is based
on the principle of having fat foods instead of
carbohydrates. Increase the fat content of our daily diet by
70 percent to 80 percent. This diet plan should consist of
20 to 30 percent protein and only 5 to 10 percent
carbohydrates. With the practice of this method, the whole
mechanism of our body begins to change.

5. Diet Plan
When we eat a lot of carbohydrate-rich foods, it is
converted into glucose, this is then used as energy for our
actions. Energy is essential for every activity in day to day
life like walking, running, jumping, singing, dancing and
etc. In normal conditions Carbohydrate generated glucose
becomes the energy which our body needs, but when we
get used to the Keto diet, Ketones become the energy for
our activities which we get from fat foods.

6. While reducing carbohydrate intake, the amount of
glucose that our cells receive decreases and the glycogen
and fat stored in our body are quickly depleted. But the
energy required for our body to function is definitely
essential which is why we eat more fat content food. With
the help of ketones in the body which are newly formed
through this method are converted into energy to do our
activities.
Vegetables, especially Green Leafy vegetable eat more;
Let's see what are the diet regimens according to the keto
diet. Green Leafy Vegetables, Nuts, Seeds and Any meat,
including Chicken, Beef, Mutton can be eaten instead of

7. Rice, Bread, Pastas, fruits etc. And we need to include
more vegetables, especially leafy vegetables like Spinach,
Cabbage, Broccoli, and Eggs. Also fish and meat dishes in
our daily diet, of course small quantities of milk if
required. it is advisable to eat only the least amount of
fruits as per the keto diet plan.
It is equally important that Keto people do not use
artificial sugar in their diet for any reason. It should never
be used with tea, coffee, juice or other beverages because it
is high in carbohydrates. Therefore, the recommended
sugar in the keto diet is a maximum of 40 grams in a day.
It's okay to eat one Banana or another fruit.
While we are on Keto diet, the excess glycogen and fat that
are stored in our body are easily burned and we
experience the change very quickly. Not only that, our
craving for sweets will gradually diminish and we will
experience a change from the way we feel when we see
chocolate ice cream and other sweets.

8. Don't refill your plate !
Also avoid the habit of refilling the plate again and again.
When we eat half a plate of meat, fish or leafy vegetables,
we see a gradual transition to a state of hunger. This is
because of the fact that eating fatty foods fills the stomach
quickly, which is an important benefit of the Keto diet.
Nowadays in the world, most people are suffering from
abdominal obesity. This can lead to conditions such as
diabetes and hypertension. While people follow the Keto
diet, the belly fat naturally dissolves, then the risk of
developing diseases decreases.

9. It can be said that the Keto diet is mainly beneficial for
obese people. People over the body mass index above 30
are said to be obese. If our body mass index is between 25
and 30 then we are in the overweight category. In this
condition we are more likely to get various diseases. So,
that means we need to lose weight immediately.
Now, if your BMI is above 30, you are more likely to get
sick easily.
Let’s see the foods to be avoided in the Keto Diet, that are
Bread, Pasta, Potato, Avocado, Sugar, Rice and its by-
products completely. In addition, Soda, Carbonated water,
Juice and other beverages should be avoided.

10. Disadvantages?
Now let us see what are the disadvantages of Keto diet.
a) As the Keto diet is currently in the testing phase,
people have not been accustomed to this diet for a
long time.
b)While we are in Keto diet, decreased water intake can
lead to malfunction of the body's metabolism and
problems such as constipation. So It is essential for a
man to drink three or four liters of water a day.
Similarly, increased consumption of meat increases
the risk of developing diseases such as Colon cancer
etc. While avoiding fruits to control sugar intake,
may cause Vitamins deficiency, because many of the
vitamins and minerals we get from them.To resolve
this, it is important to eat fruits which provide
sufficient Vitamins once a week or as needed.

11. Conditions may face
Keto diet beginners are more likely to develop conditions
like Keto flu and keto rash. Similarly, various problems
that can affect our body due to change in eating habits.
That is mainly headache, fatigue, nausea, abdominal pain,
dizziness etc. This may last for a few days. To overcome
this situation, drink plenty of water and eat at the right
time with expert advice.
Body rash is a condition in which small red rashes appear
on the body, this indicates that we have a bad Keto diet
and it is very important to take proper care of it. So

12. seeking expert advice is desirable in this stage, or the body
may go into danger.
Also, if you practice Keto diet for a long tenure, your uric
acid level will increase and you will be affected by Gout. It
can also cause kidney stones. These problems are more
likely to be caused by increased intake of meat
Therefore, even though the Keto diet is gaining world
recognition and is a new way of life, it is essential that we
gradually return to a normal diet at the point where the
body weight is reduced in a desirable condition.
So it is very important that those who switch to the Keto
diet plan must learn about its merits and demerits
seriously, and also confirm that it is suitable for your
body. You should opt for the Keto diet plan only after
with expert advice or you can take advantage of other
available methods.
Best Weight Loss Method to get fast result