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What is a Keto Diet?
The ketogenic diet is very much a rage nowadays with many incorporating this concept into their routine. In the ketogenic diet, there's the focus is on eating a very low-carb but high protein, high-fat diet. Typically under this diet carbohydrate intake is restricted to less than 25 grams per day. The high intake of protein and low-carb put the body in a state of ketosis, which puts the body into a weight-loss mode. The body loses weight by burning the fat stored by the body for energy. The liver converts the fat into ketones that are effectively burned by the human body for energy.
There are various types of ketogenic diet one can follow to lose weight.
- Standard Ketogenic Diet – A typical ketogenic diet with very fewer carbs, moderate protein, and a high-fat diet.
- Cyclic Ketogenic Diet –This diet involves following a strict ketogenic diet for 5 days a week and followed by 2 days of card refeeding days.
- Targeted Ketogenic Diet – This diet variation allows one to have carbs before and after workouts to fuel one’s body.
- High-protein Ketogenic Diet –This diet allows one to have more protein in their diet while restricting the number of carbs.
Things to Know About Keto Before Buying Gifts
With numerous holidays around the year, choosing a food gift for a person on a keto diet might be an arduous task. Importantly, if you are planning to choose a gift for a person following the ketogenic diet, it is wise to choose a gift that does not divert them from their diet goals.
Here a few things one has to know about the keto diet before you go ahead and choose gifts for them:
- Restricted food choices: Make sure that you do not gift them items that contain flour, vegetable oils and things that are only high in fat. You can gift them healthy food options such as nuts, cheese, dark chocolate, and dry wines.
- Make them home-made treats: Impress them by baking homemade keto-friendly treats that will help them stick with the diet goals. There are numerous keto recipes available online for reference.
- Kitchen Gadgets: You can help them by gifting them useful kitchen gadgets such as a spiralizer, food processors and much more.
- Healthy fat options: Since the keto diet is high in fat, you can gift them cold-pressed olive oil, clarified butter, unsalted butter, gourmet coffee, special cheese, nut butter and much more.
- Preserved meat: You can gift them special meats or preserved meats such as sausages, bacon, beef, and turkey jerkies, steaks and fish.
Health Benefits of Keto Diet
The ketogenic diet is adopted by people who want to lose weight without the need for hitting a gym. Moreover, a keto diet is followed by people who manage certain illnesses such as diabetes, cardiovascular issues, PCOS, skin diseases and epilepsy.
- Lowers insulin levels: As keto diet burns fat for energy, it does not store insulin. Thus, your body does not have the need for storing insulin. People who suffer from Type-1 diabetes can keep their insulin levels in control by following the ketogenic diet.
- Lowers cholesterol levels: As your body switches to burning excess fat and obtains a good source of fat to fuel your body. This, in turn, lowers one’s cholesterol levels.
- Improves skin conditions: Skin conditions such as acne, eczema, and psoriasis can be brought under control by adopting the keto diet. This diet enables one to ditch excess carbohydrates and processed foods that might be harmful to one’s skin.
- Helps in weight loss: One can reduce a considerable amount of weight by following the ketogenic diet. As the excess fat in one’s body is burnt in the place of insulin, this diet is perfect for weight loss.
- Helps in brain function: It has been proven by experts that the keto diet is helpful in controlling epilepsy and improves brain functions.
- Helps manage PCOS: Due to insulin resistivity, 8 out of 10 women suffer from PCOS that affects health and fertility. As a keto diet controls insulin levels, the health of the women can drastically improve.
Foods that can be Eaten on a Keto Diet
Here is a list of foods that can be eaten when one is on a ketogenic diet:
- Seafood
- Low carb vegetables – broccoli, capsicum, cauliflower, zucchini, spinach, okra, brinjal, etc.
- Cheese – all types of cheese, check the labels for a list of ingredients and avoid ones that contain high carbs and excess sugar.
- Grass-fed and free-range poultry and meat
- Eggs
- Nuts, seeds and healthy fats
- Berries
- Unsweetened coffee and tea
- Avocados
- Dark chocolate
- Unsweetened yogurt
Foods to be Avoided
Here is a list of items one has to avoid when on a ketogenic diet:
- All types of grains such as wheat, and rice
- Legumes
- Starchy vegetables
- Processed foods
- Sugary food and beverages
- Alcohol
- Honey, sugar and all artificial sweeteners
Supplements Taken on a Keto Diet
When adopting a ketogenic diet, one ditches many major food groups that are a rich source of vitamins and minerals. In order to obtain essential vitamins and minerals, it is important to supplement one’s diet.
Here is a list of common supplements that are taken when one is on a ketogenic diet:
- Magnesium tablets
- MCT oils that helps one stay in ketosis
- Omega-3 fatty acid
- Vitamin D
- Exogenous Ketones – increase ketone levels in one’s blood
- Electrolytes
Create your own DIY Keto Gift Basket
Today most of the people are concern about their health and many are suffering from health issues but many people are not aware of the Ketogenic Diet. So, why not you gift a keto basket. They will always remember you for making their health and diet chart better. Moreover, buying a ketogenic basket or making it yourself at the home both are very much easy. Below, we have mentioned some keto diet books too.
1. Keto Kitchen Essentials Basket
Sustaining a keto diet is hard and requires dedication and consistency. You can gift your loved ones by curating your own do-it-yourself gift to impress them. Put together an awesome DIY keto kitchen essentials basket that will help them ace their diet. Here is a list of kitchen appliances that you can include in your keto basket.
Philips Mini Food Processor - The Philips mini-processor can help them make keto recipes with minimal effort. The device can be used to mix the dough, make smoothies, and grinding purposes. It has a 2-speed setting used for whipping and higher speed for pulsing and slicing vegetables, and meats. It can be purchased for Rs.3,599/- from Amazon.
Hamilton Sous Vide Water Oven & Slow Cooker- A perfect kitchen appliance for sous vide and slow cooking. The food is cooked in a vacuum-sealed bag in a temperature-controlled water bath. The device is perfect for people who are on a keto diet. The appliance can be purchased from Amazon.
Ad Fresh Vegetable Spiralizer - People to keto diet must eliminate grains from their diet and that includes pasta and noodles. Gift them a vegetable spiralizer for making vegetable noodles. The appliance can be used to fine, shredding, and slicing. The spiralizer can be purchased for Rs.865/- from Amazon.
2. Keto Snack Basket
Surprise your loved one with Ketofy – Jumbo Keto Snack Pack that comprises 12 ultra-low-carb snacks. The snacks are made from high-quality natural ingredients such as almonds, pumpkin seeds, flax seeds, and psyllium husk. The snacks are gluten-free and are free from preservatives.
Moreover, the snacks are free from grains and added sugar making it the perfect bundle for people on a keto diet. The snacks are crafted by dieticians and nutritionists who ensure that macros are perfectly amicable to your keto diet. The jumbo snack bundle consists of 12 snacks with each measuring 250 grams. The basket includes cookies, chocolate cookies, cinnamon cookies, coconut cookies, jeera biscuits, crackers, nutcrackers, bhujia, trail mix, and breakfast bars. The snack bundle is available for Rs.2,949/- from Ketofy.
3. DIY Keto Homemade Treats Basket
Impress them by gifting them healthy homemade keto treats. There is a list of recipes that are low-carb, high in protein and fat that can be easily made at home.
Keto Fat Bombs – A sweet treat made from almonds, coconut oil, and sugar-free extract, kosher salt and unsweetened cocoa powder. The fat bombs have a hard texture on the outside with a creamy fudge centre in the middle that ensures you don’t miss out the small pleasures in life.
Cheese Taco Crisps – For people who miss tacos on a keto diet, make taco crisps from cheddar and parmesan. The cheeses are mixed with chilli powder, cumin and ground pepper. The mixture is placed flat on a baking sheet and baked to obtain crispy cheese tacos.
Low Carb Chia Seed Crackers – Make keto crackers from ground chia seeds, cheddar cheese, psyllium husk, olive oil, and herbs. Bake the mixture on a baking tray to obtain crispy keto crackers in no time.
Moreover, there are many keto recipes available online to ensure that you do not miss out on healthy treats.
4. DIY Keto Healthy Fats Basket
Keto diet consists of including healthy fats in one’s diet. As the fat is burned for energy, incorporating healthy fat into one’s keto diet is important. Healthy fats include nut butter such as peanut butter, almond butter, cashew butter, whole nuts, olive oil and all types of cheese.
- Nut butter: The nut butter is made from high-quality natural ingredients without any added preservatives. The butter is loaded with proteins, fibre and good cholesterol. A variety of nut butters can be purchased for Rs.350/- onwards from The Butternut Co.
- Cheese: Cheese is high in protein and fats with zero carbohydrates thus making them the perfect addition to a ketogenic diet. Types of cheese such as feta, cream cheese, blue cheese, Gouda cheese, and others can be included in one’s keto diet. All types of gourmet cheese can be purchased from Gourmet Delight.
- Healthy cooking oils: Oils such as olive oil, walnut, avocado, almond, and coconut oil can be used for cooking your meals. The Gourmet Box comprises high-quality cold-pressed oil that will be the perfect addition to your diet.
5. Keto Flours
As grain is restricted from one’s diet, it might be difficult for people on the keto diet to enjoy cakes and other items. For individuals who are on a keto diet, low carb flours are perfect for making cakes and other items.
The keto flours are made from almond, coconut and multiple ingredients such as pea protein and flaxseed meal. These keto-friendly flours are high in protein, fibre, calcium, vitamins, and minerals. Thus making them perfect for baking cakes, desserts, rotis and biscuits.
The keto baking flour, almond flour and coconut flake flour are available for Rs.345/-, Rs.350/- and Rs.480/- respectively from getting Growfit.
6. Keto Chocolate Basket
Dark chocolates are a boon for people who are on a keto diet. The dark chocolate consists of healthy ingredients and is good for one’s heart. The chocolate is smooth with a bitter taste, it depends on the amount of dark cocoa added to it. They are low in carbs, possess good cholesterol levels and optimal for dieters. The sugar-free chocolate gift box from Ketofy consists of no sugar, low glycaemic and an excellent source of nutrients.
The awesome chocolate hamper is variable for Rs.1,195/- from Ketofy.
The keto chocolate basket comprises of the following items:
- Keto Chocolate
- Dark Keto Chocolate
- Blueberry Dark Chocolate
- Hazelnut Dark Chocolate
- Toasted Coconut Dark Chocolate
- Almond and Walnut Dark Chocolate
7. Keto Recipe Cookbooks
Is your loved one planning to start a keto diet but clueless about where to start? Help them achieve their goals by gifting them keto cookbooks that consist of recipes to help them lose weight. Here is a list of keto cookbooks you can gift them.
Ketotarian – A vegetarian and plant-based keto recipes to help in weight loss. Moreover, this book will help you achieve your ideal weight loss. The cookbook is available in Amazon for Rs.719/-.
The Keto Diet – The cookbook comprises of more than 120 recipes and 28-day full meal plans to help you stay within your diet goals. The book consists of recipes ranging from breakfast, lunch, dinner, and deserts. The book is available for Rs.692/- from Amazon Kindle.
The Indian Keto Diet – For people who want to relish Indian keto recipes, the Indian keto cookbook consists of Indian vegetarian and non-vegetarian recipes to help you stay in your diet. Moreover, the book assures that you can easily look weight by diet without the need for exercising. The cookbook is available for Rs.199/- from Amazon Kindle.
Keto Desserts – An awesome cookbook for a person with sweet tooth. The cookbook consists of low-carb dessert recipes such as cookies, cheesecakes, pies, brownies, biscuits, mug cakes, and ice-cream recipes. The cookbook is available for Rs.70/- from Amazon Kindle.
Tips to Follow When You are on a Keto Diet
Here is a list of tips one can follow to be successful on a keto diet:
- Always stick to keto-approved foods and read the label and find out the macro label on your food.
- It is always advisable to tracks your macros so that you can keep a check on the nutrient levels. You can track your diet by using apps such as My Fitness Pal etc.
- Keto flu is a concern when it comes to a keto diet, ensure you don’t get the flu by keeping yourself hydrated and add sodium to your diet.
- As keto dieters avoid majority of foods, the loose out on essential vitamins and minerals. It is advisable to supplement your diet with necessary vitamins.
- Consult a doctor to check whether the diet is safe for your body and ensure that it does not affect your health.
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अवसाद अपने आप दूर नहीं जाता है: थेरेपिस्ट द्वारा अनुमोदित तकनीक जिससे आपको अवसाद से उठने में मदद मिलेगी और कुछ युक्तियाँ जो पुनर्प्राप्ति की सड़क पर रखेगी ।
Before starting have Proper Knowledge about Keto Diet
It is well known that Keto Diet is going to be useful for the health but still before starting anything it will be highly preferable to know everything about it. This is for your body and for your body accordingly you should make a diet plan. Like many other whole food diets, Keto requires a decent amount of prep to meet the required macros every-day. There are many food options which are healthy but are not included in the Keto Diet.
For learning everything we have already provided books for the Keto Diet plan above. We recommend you to go through those books for sure to make a healthy diet plan for your body. Wishing you a healthy life.