A friend of mine was in great trouble with his health.
He could not reduce his health at all. Finally, on the advice of friends, he
consulted a doctor. Through him, we who are around him can also learn a lot
about diet and to lead a healthy life we should aware about it.
The doctor said - there are some health problems,
which depend on our body weight. And a special way to keep this weight in check
is - diet.
Many of us know the word diet, but we do not know its
rules. If you don't follow the diet rules, it can backfire.
Nutritionist's health advice suggests that many people
these days are following a ketogenic diet to lose weight. This is a special
type of food plan, which is low in sugar but high in fat. In this diet, the
amount of carbohydrates or sugar is completely reduced and a sufficient amount
of protein and fat is added. This reduces hunger. As a result, the body's
stored fat is lost and excess weight is reduced.
This diet plan can be especially helpful for diabetic
patients as it reduces the amount of sugar in the body.
# Some types of ketogenic diet are known from
nutritionists –
1) Standard
Diet: The diet consists of about 75 percent fat, 20 percent protein, and only 5
percent carbohydrates.
2) Cyclic
Diet: In this, low-carb diets are added to the diet five days a week and
high-carb diets are added on the remaining two days.
3) Targeted
Diet: Similar to the standard ketogenic diet. However, carbohydrates are added
to the diet according to the type and amount of physical activity.
4) High-protein
Diet: In this method, the diet consists of about 60 percent fat, 35 percent
protein, and 5 percent carbohydrates.
Foods
to avoid -- In a ketogenic diet, sugar and any food made with
sugar should be excluded from the diet. High-carbohydrate foods, such as rice,
pasta, noodles and starchy vegetables, such as potatoes, sweet potatoes,
carrots, should also not be in the diet.
Foods
to eat -- Animal protein and any food made from this
protein, eggs, butter, cream, cheese, yogurt, fish, low-carbohydrate
vegetables, such as gourd, cauliflower, broccoli, red-green vegetables, etc.
Nuts and seeds of various fruits. Oils - such as olive oil, sunflower oil.
Among the fruits, olives, avocados, strawberries, lemons should be eaten.
Calorie-Measuring
Breakfast -
Breakfast is important for the well-being of the whole
day. In the morning, our metabolism starts, and all kinds of hormones are
active at this time.
Start the day with a healthy breakfast. Skipping
breakfast or not eating on time can make you feel tired all day long. Stamina
can decrease. But on the other hand, you may be controlling your diet and
eating less calories. So what should your healthy breakfast be like?
Nutritionists say-
1) Those
who want to diet should eat 200 to 300 calories for breakfast. This food must
contain complex carbohydrates and proteins. Very little fat or oil. It is
better to have a fresh fruit with it.
2) Paratha,
naan bread or white bread has much higher calorie and fat levels than homemade
bread and whole grain brown bread or cereals from the market.
3) Constipation can be easily relieved by including some fiber in your breakfast. Your bowels
will be clear by morning.
# Here are some examples of what a healthy breakfast
might look like, according to a nutritionist –
1) Two
small rotis or chapatis (80 calories each = 160 calories), a bowl of vegetables
(150 grams = 80 calories), half a banana (60 calories).
2) 1
roti or chapati (80 calories), 1 egg (160 calories), half a bowl of lentils (80
calories).
3) 1
bowl of porridge with milk (217 calories).
4) 1
cup of milk (150 calories), 2 slices of brown bread (155 calories).
Warning:
Ketogenic diet is not recommended for long-term use. A balanced diet is the
best way. Before following any other special diet plan, consult a specialist.
