Need-to-Know Nutrition Basics
Dear Sameer, My age is 29 and want to reduce my tummy and improve my physique currently my weight is 87 my height is 5. Now, in a non-stick pan toss the paneer cubes till they turn slightly brown. I need guidance I am 31 year old married 5 feet 9 inches average body. On Day 1, you will have only fruits and nothing else. Sincerely, Wendy Nichols Reply.
John Abraham Workout Diet Chart
The protein will help to increase muscle mass along with a regular exercise routine using a home gym or resistance bands while eating a few carbohydrates is important for long-term glycogen storage which can help with muscular endurance as well as energy levels throughout the day. These five main components and the reasons that underlie them form the fundamental basis of the ketogenic diet. There are way to many health benefits of being in a state of ketosis to list them all here.
So I just listed a few of the important ones to give you a general idea of how amazing this lifestyle is. You may or may not experience one or more of the following symptoms when you first start off on the keto diet.
One of the main reasons for normal calorie-counting diets is the prevalence of carbohydrate-rich foods in the North American diet. Consider the potatoes used to make French fries, rich dough used in pizza, or the fact that every hamburger or sandwich comes in between a large bun. Carbohydrates have always been the enemy when it comes to fat loss because they take your metabolism in a direction opposite to ketosis; they take so long to burn off that your body never has a chance to burn any fat.
Instead of focusing on a calorie count, shift your focus to your macronutrient percentages and focus on that instead. Here are some guidelines for determining the types of foods that are best suited to your person ketogenic diet plan, as well as how much an average person should be eating:.
If you know a thing or two about food groups, you might make a key observation at this point about how to set up your diet. Carbohydrates are easy to consume on their own without eating protein or fat. Foods like bread, pasta, and rice are high in complex carbs while not being a significant source of either protein or fat.
Eating fat has virtually no effect on blood sugar and insulin levels, but too much protein can actually drive up insulin levels in the blood and interfere with the process of burning fatty acids in the body. See my post about the Top 10 mistakes people make on their ketogenic diet plan. As I mentioned earlier, I tried different types of keto diets but the standard one works for me.
I also understand that everybody is different and what might work for some might not work for others. Try to squeeze in some Lemon Water when you wake up in the morning.
Make sure to eat your avocados everyday even multiple times a day. The high fat and fiber should help with digestion along with other green vegetables. The snack option is there if you get hungry. You can eat the snack in between meals or after dinner. Also for dinner you can use meat of your choice. Baked chicken thighs, drumsticks cooked in 2 tbsp. For fat added to cooked veggies options: Animal fat, butter, coconut oil, or olive oil.
Chicken thighs baked or other meats cooked in 2 tbsp. Baked chicken thighs, drumsticks or meats cooked in 2 tbsp. Pesto will help your body start producing ketones. Cheese works well in the ketogenic diet because it provides many calories from fat while being virtually devoid of carbs check the nutrition label and relatively low in protein. Fish are full of Omega-3 Fatty Acids — healthy fats that break down into a great energy source throughout the rest of the day.
For your afternoon snack and post-workout, just double check that everything you want to take is sugar-free and low in carbohydrates.
Dinner is generally similar to lunch. Learn your go-to foods so you can easily track your nutrition throughout the day and use dinner to make any tweaks that will balance out your macronutrient ratios as best you can.
If your need added fats, you can always eat an avocado or a couple tbsp of coconut oil. Check out some of these keto dinner ideas that you can incorperate in your meal plan for the week and I also recommend bone broth soup because of the healing benefits.. Most hardcore fitness buffs and bodybuilders are used to taking protein supplements and can find it difficult to dial back the protein intake when it comes to engaging the keto diet.
Some practitioners say that ketogenic diets can be the absolute best for bodybuilding and maximizing size in the gym. Diets high in fat promote higher levels of growth hormone as well as testosterone in the body, leading to more solid lean muscle gains.
There are other ways that you can add-on to the ketogenic diet to actually improve your keto diet results, burn more fat and even gain some muscle as well. The Cyclic ketogenic diet is similar to the regular diet, except you actually eat high amounts of carbohydrates on just two days per week, sticking to the keto diet on the other five days. Also some people like fat fasting every few often to shake up things.
This is great for maintaining your carbohydrate stores for optimal performance in the gym, while keeping your body in ketosis for the vast majority of the time. As a guideline for this modification, stick to the absolute minimum level of carbohydrates you can handle during your keto phase. If you notice your output in the gym declining, you probably need to add more fats like coconut oil since it is an MCT.
MCT Oil is a great way to get healthy fats in your keto diet plan. Your keto diet results depend on home cooking — fast food contains too much sugar to be eaten on a ketogenic diet. If it fits your macros, skip the calorie counting and just put it in your mouth.
Hello, you used to write magnificent, but the last few posts have been kinda boring… I miss your super writings. Past several posts are just a little bit out of track! Simply wish to say your article is as astounding.
Fine along with your permission let me to snatch your feed to keep up to date with imminent post. Thank you one million and please continue the rewarding work. Sorry but that seems a bit Unprofessional.
I checked my junk mail and my husbands email too. Can you please get back to me? Sorry for the inconvenience. I found this post to be bloated and missing the only information that some one new to ketosis really needs.
If we are unable to store or produce any new fat, then any time that our body isnt given enough energy such as through the sugars and starches we eat , it will be forced to break down old fat in order to meet our energy needs. In the world of dieting, we call this weight loss. Ketosis is the exploitation of this chemical nature of our body. One may either eat mostly carbohydrates with little to no fat, in order to achieve ketosis you must eat protien though or your body will burn your muscles away in search of protien—luckily many grains are a good source of potien , or you can focus on eating fat and cut out most carbohydrates leaving up to 20 to 50 carbs left in a daily intake again, ensuring that you do take in protien evrryday or else your body will burn your muscle as well as fat to meet its needs.
That is the short and narrow on ketosis. The last, and possible most important rule, one which applies to all diets, is that you must have a plan for whenever you decide to end your diet. Going back to your old eating habbits will result in weight gain back to your original weight, and no one wants to see all of their hrd work lost in a diet yo-yo effect.
Your new diet plan needs to take two things into account: It was either full of poor foods, or didnt give you the nutrients that you needed and that caused you to be hungrier and overeat. Whatever the reason, your normal diet is no longer an option if it was making you fat.
Take the time tht you are in ketosis to learn what you can about nutrition. I personally suggest forgoetting and forever ignoring everything that youve learned about calories in calories out rules, because they, with all due respect, do not work routinely, or even at all for some people.
I suggest that you invest some time in learning how to cook for yourself as otherwise you are at the mercy of food pdistributors, ones who are competing for the tastiest product in an attempt to lure you and your money in, with little to no concern for your health. Specifically I suggest looking into actual healthy diets, instead of starvation diets, these include but are not limited to diets such as the paleo diet, the caveman diet, or even just probiotic promoting diets.
We all deserve an effective means of controlling our own body weight, but the only way that we can do this is by properly educating ourselves. No one else will do this for you. It may have already been pointed out but your math is off. I dont know i need to lose at least 16 to 20 pds you plan looks great i also want to make those keto pancakes with cheese and eggs. I stopped drinking a fatty coffee in the morning because it stalled my weight loss process.
Congratulation on your achievements! People if you stick to what he says you will lose the weight. The rest are a lot easier. You get an energy high after the 3rd week. Never have I had so much energy. I am down 27lbs in 7 weeks. I only workout 3 times a week and its only 45 minutes.
This whole write-up he did is very thorough and encouraging. I am sure he has help hundreds of people. I am researching keto plans and was so pleased to read your perspectives and personal story. It seems many over complicate things. I am 44, 5 ft 8 in and pounds. I want to be confident that this can happen but not sure where to start. I am a nurse, want to run and play with my 2 boys and really want to feel confident and show my horses again. This extra 60 pounds has got a hold of me!
What do u recommend I do to start. Thank you for your inspiration! Get straight on the standard keto diet. I eat just once a day in the evening and supplement with 15ml of high quality liquid fish oil at night before bed plus eat some Pepitas that I roast at home get just the kernels, with shells are too chewy then roll on melted butter and add salt or whatever, delicious!
I have always been around to pounds. Right now I am at pounds and I am desperately trying to loose between 15 to 20 pounds but I have been unable to do so. Weights as well as cardio abt 4 to 5 times a week. I have been wanting to get on keto since a while. Please advice me how to get started? I am basically looking for how many grams of fat protein and carbs my body will initially need.
Lost 12lbs in the first week but started slowly gaing back the weight 2nd and third week. Hi just started Im having a hard time with my fats, sny tips…. Hi Julius, I just came across your blog on the keto diet. I have tried everything under the sun. Have you had good success with people like me? Do you really think this will work for me? And for all my attempts it seems to be true. Would truly appreciate your feedback. Hi Julius I trust you are doing well, am so glad i found this online.
Thanks for being a source of inspiration. Julius thanks for enlightening me, but I did the macros of your sample diet and the calories were above so were the carbs above 20grams. Does ketosis start for something above 20grams of carbs?
Were you following the exact same diet when you managed to lose that much weight? Thank you so so much, am eternally grateful. I just started keto this past week and I am on day 7. I am down 4lbs, but have a long way to go to reach my goal 40lbs. I was wondering about certain foods…. It has been a rough week with brain fog, headaches, fatigue, the works…and barely enough energy to get in any exercise.
I have two little ones and that tends to take up more of my time. I recently found out that milk is pretty high in carbs and replaced that as well. I was wondering if after your reaching your goal, whether or not I could transition to paleo and still keep the weight off.
Do you think that would work? I love fruits and the occassional glass of milk that allows me to make a smoothie haha…. I was just wondering, what are your thoughts on this? Hey Danielle i found this webinar so helpful with all these questions! So hard to know at the beginning whether you can have those things you like!! But this lady is amazing and explains so much.
I now train 6 times a week. Any advise for me? What are your thoughts on premenopausal weight loss? Should this work for me? Is there anything extra I need to incorporate to jump start my metabolism?
I am Noel here.. I do take eggs and milk products. No fish or sea food. Never tasted meat ever. Mostly eat beans and lentils for protein. Because lentils and means r my protein source. Diabetic and under active thyroid. Cause they have too many carbs. But you can follow keto. Since you are diabetic, I would do more reasearch.
You should try hemp seeds. They are a perfect protein with perfect 3 to 1 ratio of Omega 3 and Omega 6. Also I do 3 classes at the gym of hiit, will I be ok doing this still? I am classed as obese so I need to do this long term.. Fat gr carbs 20 would this be a good start.
I train 4 days a week.. Cardio after my work out 20 min eliptical. I cannot say enough good things about it! Your starting macros really depend on a few factors: Its also important to figure out your BMR and daily calorie allotment.
Each person is different; there is no way I could eat grams of fat and get in a good amount of protein while remaining under my calorie limit for the day It is recommended that you re-calculate these numbers if your activity level or weight changes.
Every 15 lbs I lose I take a look at my Macros. Here is the calculator my keto community and I use: HI, starting my keto eating habit today, do you have other meal plans?
I am leaving now to buy my grocery list. Wondering if you have found any issues with an older client? My metabolism has changed drastically in the last few years as the weight has crept up. Does that sound like a good start? How tall are you? I am gluten, dairy and refined sugar free. So I mix coconut oil in matcha tea. Again a bit confused as to my calories?! Hello Julius, I was wondering if I could ask you for your opinion in regards to my daily meals.
Would find this meal plan ok for keto diet in order to loose weight: I would have 3 eggs and 1 tbls butter for breakfast, than for lunch a shake: Out of that I would have 81g of fat, 36g protein and 22g carbs. Does that look like a good plan for keto diet? I would appreciate your help on this.
Thank you in advance! Thank You for your help. I appreciate it very much. On top of that I also work out, I try to do so 5 days a week. Is it that normal or am still doing something wrong?
Julius, Great article and very inspiring. I am very interested in the Keto lifestyle. My husband has Chrons disease and a friend of ours was telling us about the Keto diet. From the research I have done this seems very beneficial. However, I am struggling with the meal planning part of this. Do you have recommendations or suggestions on a place to find this?
Is there a plan out there that covers what to eat if you are histamine and amines intolerant and want to go keto? I have a food list from the Mast Cell Society. Another that is just published for histamines.
Another from an allergy clinic for glutamates and amines… sigh! Exhausting trying to cross reference everything! That and I think it leaves little to eat, but no reactions LOL.
But we have no idea how or where to start!! Can you expand on what that is? Would a shot of Greens do the trick? They help with muscle recovery. Some believe that by being on a Ketogenic diet you will lose a tone of muscle. You definitely want to add fats on a keto diet… Fats are you primary fuel source… Plus you can easily lose 10 lbs in a month eating correctly and exercising….
Feel pretty good and already down 6 lbs. Starting to look pretty good for a middle-aged lady. Will probably stop at Xmas and resume eating sensible carbs. Is it possible to do Keto being a vegetarian? No fish, poultry or meat of any kind. Do eat eggs and dairy. If you are vegetarian, you can meet your protein needs with eggs, nuts, seeds and green veggies. And you can get your fat from olives, avocado and coconut. Google the eco-Atkins diet.
Hi julius, my name is gabby, in. Ideally id love to lose 30lbs… Not afraid of diet or excercise! Sorry for the novel! I just started keto on dec 1st, im kind of winging it … Im drinking half my body weight in water, not eating at night at all, ive been researching non stop.. Things i thought that werent keto friendly other websites says are ok.. I just want to do this right, i want to see my weight go in the opposite direction, i would hate to gain!! Hi Julius, great article.
This is positive lifestyle change for me. For the first time l feel empowered. Your progress is inspirational. This was an awesome read, man!
I workout x a week heavy lifting powerlifter , but my weight has gotten too high for me. I refuse to be apart of that! So thank you for this awesome read and inspiring article. Awesome job on your progress!! Thank you for the nice comment!
My blood pressure is still high. Did your blood pressure ever go down. I have been on this diet about 3 weeks now. I wanted to try keto before getting on the meds. Julius thanks for the reply. I am usually asleep anywhere between pm. I usually eat dinner early between 5 and 6.
Work out at about 7: I drink caffeine in the mornings. I have a full gym in my garage where I do light weight until fatigue or close to it for 3 sets one after the other Bench, Squat, Barbell Rows, Military, and RDL with about a two and a half minute in between. When I am done I usually throw in some auxillaries.. I was thinking of adding HIIT on off days sprints on treadmill, jump rope. Hi, Its really a nice article. I will start following this ketogenic diet from today.
I want to ask few questions. I heard this is good for weight loss. Hi, stay away from the fruit! You can instead eat vegetables. Opt for leafy greens, cauliflower, broccoli. The best, very best thing you can do is make this a lifestyle change.
Why would you even want to go back to eating like before? I find the some warm lemon water is best in the morning. Half a lemon in a mug of boiled water will really do you good first thing in the morning before anything else.
Just remember that lemons do have carbs, so make sure to count it part of your count. Julius thanks for sharing your story with us and the great breakdown of everything. From your knowledge and experience is this normal? And is working out more than 3x a week counter productive in your opinion?
What time are you going to sleep? Most importantly, what are you doing before you go to sleep? Do you drink caffeine? Yes you can exercise more than three times a week… What is your exercise routine? Can you provide me with a full week meal plan idea? Julius — You are awesome and nice job with this! I have been a crazy person researching every university and medical journal to study nutritional ketosis as well as fasting, and how to use in combination.
So far, 26 pounds in 6 weeks — this is huge — and I was inspired to read your results. Same question for whey powder vs egg white powder??
I thought the whey resulted in a higher insulin response…have you compared the two? Thanks for your kind words… Great job on your results so far! You actually inspire me! I get all my protein from meats. What are your workouts like? Hey this article was amazing!
Ive just completed my week 1 of the Keto diet and initially i lost some weight, but as of today I have put on weight.
Not sure if this is normal, I have stuck to the diet seriously. Thank you… Do you exercise? What do you eat? Are you getting enough fats? Thank you so much for all of the information. You answered all of my questions. Hey Julius my is Ciera. I new at this keto diet. You can Keto adapt successfully… Just do it slower than normal. Start off lowering your net carbs with g a day for at least the first week… Then gradually reduce your net carb intake down to 15g a day… Make sure your getting enough fats!
Paneer, a fresh cheese common in Indian cuisine, contains about 7 grams of protein per ounce. It can be cooked into a delicious sauce or gravy , often with tomatoes, onions, garlic, spinach and spices. If you want a dairy-free alternative to paneer, consider tofu — also known as bean curd — which is a plant-based complete protein that makes an excellent addition to vegetarian Indian dishes.
Tofu is also rich in polyunsaturated fatty acids, including omega-3 fats, which makes it heart-healthier than high-fat meats containing saturated fat.
This vegan curry sunrise scramble made with tofu gives eggs a run for their starring role on the breakfast table.
Or, you can make classic tikka masala and swap tofu for chicken. Nuts, such as cashews and almonds, are excellent sources of plant-based protein. One ounce, or about 23 whole almonds, provides about 6 grams of protein, while a 1-ounce portion of cashews contains just over 4 grams of dietary protein. In addition to being protein-rich, nuts are also excellent sources of heart-healthy fats, dietary fiber and vitamin E.
For a simple, flavorful snack toss toasted nuts with dried coconut, raisins and Indian spices — like in this recipe. Video of the Day. Vegetarian Diet Plan for Bodybuilding. Protein Supplements for Vegetarians. Low Glycemic Vegetarian Diet. Sample Vegetarian Meal Plans.