Keto Diet

In addition to diet below, 4 pillars such as healthy diet, sleep, exercise, relaxing play an important role for healthy lifestyle to avoid diseases.

Healthy diet: Avoiding processed foods (rice, wheat, bread, all processed grains) and eating whole foods such as green salads, vegetables, meat if you are non vegetarians.

Note: Exercise helps to get into ketosis quicker than just following diet since body starts to produce ketones during exercise and will be in ketosis for couple of hours.

Once you are in ketosis, body starts using fat from our body and you won’t feel hunger.

Initially, you start losing body water and within few weeks you will start losing weight.

Main concept of this diet is eat when you are hunger since you will be in ketosis. ( Not like regular meals)

We have to remember that if you have cheat meal during this period, you will be out of ketosis and you have to start again with strict low carb diet for body to be in ketosis again.

I created this blog with diet that we followed to prepare daily meals . You can change meals according to your requirements.

High fat, moderate protein and low carb meal plan. ( Meal with more vegetables and greens)

Avoid processed foods like rice, wheat, all flours, bread, sugars, diary, curd, fruits etc

Replace milk with almond milk if you want to have coffee or adding pure cream to black coffee.

Fruits are avoided since they have natural sugar, so body responds as sugar and causes inflammation. Also, its not low carb.

Every morning, having luke warm lemon water helps to detox our body.

Water: Drink at least 4 litres of water every day.

Vegetarians: Lot of vegetables , greens and healthy fat eg: nuts, avocado, cheese, paneer

But avoid vegetables like all beans, potato, sweet potato since they are high carb foods.

Tip:

Steam or pan fry lot of vegetables for dinner (but don’t overcook vegetables since they lose fiber) since fiber helps filling stomach.

Recommended free range eggs and chicken, organic coconut oil, sea salt

Lemon Rasam:

Cook lot of rasam and freeze it. So that you can use it as a base for vegetables and animal protein.

Fat: Organic Pure cream, Butter, Ghee, Cheddar cheese, Avocado, nuts – almonds( soak overnight and eat peeling the skin), macadamia nuts, walnuts, pecans.

Using Cream:

• Pure cream used in coffee to make bulletproof coffee. (Instead drinking with coconut oil)
• It can also be taken along with steamed vegetables.
• Can be used along with vegetable omelette.

Eggs – these contains omega 6 fatty acids

• Normal person can go up to 3 or 6 eggs in a day.
• But omega 6 food flare up joints and increase inflammation in the body.
• So people with joint problems should limit to 2 eggs in a day

Avocado: Limit to half  

Using Avocado:

• Its healthy fat and more potassium which helps muscles function effectively.
• Can be taken with breakfast or when you like to have.

Green Juice: It has very good nutrients and anti-inflammatory.

Make a smoothie with celery, kale, ginger and cucumber along lemons with peels. Then pour all together using cloth as filter to squeeze.

Omega 3 foods: These are really good for joints health. Like Salmon, flax seeds, chia seeds, olive oil.

• Sprinkle flaxseed oil to steamed vegetables.
• Add Chia seeds to Omelette or scrambled eggs.

probiotic: (Live bacteria) Kimchi, Sauerkraut.(Fermented cabbage) – recipe for fermented cabbage – https://www.youtube.com/watch?v=Zd51qUnJ6-k

We experience stress knowingly or unknowingly all through our life. Stress hormone actually cortisone kills good bacteria and rising bad bacteria in our gut.

So probiotic required to improve gut health. It also helps cleaning digestive system.

Organics probiotic are available in any supermarket.

Organ meat: Liver is good with more nutrients and heals the gut.

You can find chicken liver in any supermarket.

People having joint problems should have fish 3 times in a week.

Apple Cider Vinegar.( But use only Bragg’s organic one, raw and unfiltered)

• Helps to burn fat, improving metabolism and digestion.

Can make a Golden Frappe, using apple cider vinegar, ginger, almond milk, Turmeric, coconut oil. All these ones act as anti-inflammatory.

Acetic acid in Apple Cider Vinegar helps to pull nutrients from bones, so make sure to add tablespoon while cooking bone broth.

Turmeric and ginger drink: Good to reduce inflammation.

Bone Broth: heals the gut and has a lot of nutrients. Good for children growth.

Vegetables: Cabbage, broccoli, Cauliflower, Spinach, Kale, Silverbeet, Mushroom, Asian greens, cucumber, Zucchini, lettuce, Celery.

How to cook these dishes and meal plan:

Breakfast Options:

• Scrambled 2 eggs or Omelette with previous day steamed vegetables. Also add cucumber, forkful of Sauerkraut  and half avocado. ( You can add Cream as well)
• Boiled eggs with pepper and sea salt
• mid day snacks, such as macadamia nuts ( It has high fat) , walnuts, cucumber, boiled eggs, Cheddar cheese( or whenever feels hungry).
• If it’s hard to eat nuts, slightly roast with ghee.

Dinner Options:

• Steamed vegetables, Chicken fry (Can be eaten with lemon rasam), chicken curry.
• Salmon fish curry with lemon juice instead tamarind juice, steamed vegetables.
• Chicken liver, lemon rasam, steamed vegetables.
• Lamb shank curry, or Lamb shank soup( cooked in slow cooker), steamed vegetables.
• Chicken drumsticks (cooked in slow cooker at high pressure or slow cooking), steamed vegetables.
• Chicken broth (Cooked in slow cooker).
• Chicken mince with cabbage, lemon rasam, steamed vegetables.