What is Keto Diet?

keto diet is a low carb and high-fat diet. Also, less to no sugar diet. Keto diet is the best and effective way to reduce body fat. It works through shifting body metabolic state. Generally, our body depends on glucose for energy to function in our day-to-day life.

keto diet is known for its effective and rapid results. This diet often known for curing several fatal diseases like epilepsy in children also diabetes in adults. During ketosis, it helps maintain the blood sugar level by balancing the insulin hormone level in the body.

In the street we call it keto diet but originally it is called the Ketogenic diet. A ketogenic diet is a diet by which ketones are produced by breaking down of fat cells. By the process of ketosis. During ketosis the body withdraws energy by shifting the natural metabolic of glycolysis to ketosis.

What is Glycolysis?

Glycolysis is the metabolic state of the body in which glucose is broken down through the body’s biological process, which turns glucose into energy. Therefore, the ketogenic diet helps regulate the normal blood sugar level.

What is ketosis?

Ketosis is the metabolic state that involves the biological process in which Fat cells are used as an energy resource to fuel our body by the process known as ketosis. In our body, fat cells are broken down to produce ketones that provide fuel to our body.
After a week of fasting, the body shifts its metabolic state from glycolysis to ketosis. During ketosis shift the body also initiates the process of autophagy. Autophagy is a by-product of the keto diet.

What is Autophagy?

Autophagy is the body’s natural process that involves renewable of damaged and defective cells. Autophagy is a term, by its name, it implies “self-eating“. Autophagy is a cellular process by which a withered cell or a damaged cell is engulfed by a lysosome. Lysosome is a cell organelle which is also called the suicide body of the cell.
In Autophagy, the cell body is broken down and reused in the other cell. This is a ‘self-degradation‘ process. It helps repair the cell body, and also if the cell is infected or not healthy then signals it to lysosome to engulf the peculiar cell.

Health benefits of Keto diet in obesity:

Benefits of the Keto diet in Obesity for adults as well as teenagers who get obsessed with an unhealthy diet and consume junk food. After ketosis shifts the body, the body starts burning visceral fats. which is deposited around the organs of the obese body. This is a major cause of Abdominal obesity. Commonly we call it belly fat.

Later on, after the burning of visceral Fats, the Body starts burning the Subcutaneous layer of fat. It is present under the epidermis of the body. It is a layer covering the whole of the body.

Visceral fat is the composition of visceral adipose tissue. which is a major cause of obesity among individuals. Resulting in several diseases such as high blood pressure, diabetes, and fatty liver.
These Visceral adipose tissue stores toxins in them. Resulting in the body being prone to diseases and lowering immunity of the person. And also make an unhealthy, obese body.

In terms of reducing fats, Visceral fats burn faster and first than Subcutaneous fats. As the Subcutaneous Fats are wrapped all over the body. So, it takes a little longer time to dissolve the Subcutaneous layer of the human body.

Diseases and their cure following the ketogenic Diet:

Cancer:

A typical kind of cancer that is caused by increased production of white blood cells in the body and During ketosis, Autophagy initiates thus, autophagy is a process in which damaged and extra cells are engulfed by lysosome. Also, taking no suger diet helps maintain the insulin level in the blood. Insulin is the hormone that stores sugar as fuel for energy. Those low levels of sugar may help protect you from some kinds of cancer.

Diabetes:

Diabetes is caused by a change in metabolism, high blood sugar and dysfunction of insulin function. ketogenic diet help reduce weight that is linked with type 2 diabetes, pre-diabetes. It helps regulate the level of insulin in the blood thus helping patients of type 2 diabetes.

Seizures and Epilepsy:

In the treatment of Seizures and epilepsy, doctors suggest to take low carbohydrate and high fat diet as it is to be taken in a keto diet. Epilepsy is a series of seizures occurring to the patient. during ketosis ketones are produced by the body for energy as fuel. By breaking down the fatty cells in the liver and thus liver produces ketones and sends it into the blood stream. The brain loves ketones as an energy source. The brain functions effectively during ketosis as it fuel by ketones. In ketogeinc diet , the body need not depend on the outside source for energy. Therefore ketogenic diet body withdraws energy by consuming its own Deposited fat.

Depression:

Depression is an mental illness. In which person starts having negative thought. Also the person feel more lathargic. And also he is enveloped by sadness making the person life miserable. Yet following ketogeinc diet the shifting of fuel resource from glucose to ketons. And also consisitent supplies of ketones, makes the mind calm and quiet. Therefore fore it gives clarity to the person suffering from depression. Ketogenic diet also benefits certain other mental illness such Parkinson’s disease , Alzheimer’s disease. And it also cured sleep disorders.

Acne:

Acne is a skin disease which is caused by the clogging of oil produced by sebaceous gland present the epidermis of the skin. While consuming less to no carbohydrate, these gland stop producing sebum. And less sugar in the body balances the insulin level thus helps stopping of acne occuirng.

Polycystic Ovary Syndrome (POS) :

Polycystic ovary syndrome also commonly called POS. It is caused by imbalance of insulin hormone in the body. POS is the enlargement of the ovary than to its normal size. Those increase in size of ovary formed by fluid filling in multiple sacs in the ovary. This resulting in the disease called Polycystic Ovary Syndrome. which is been cured by following ketogenic diet along with the regular exercise.

How to do Keto diet?

Following the keto diet, one should have conviction that the diet they going to follow demand a quiet control over there craving. Starting keto diet person has to battle with there sugar craving. which are really strong urges sometimes. Many times people fall into relapse. but once you have strong conviction than nothing will stop you.
So, starting with first three days:

• Intially person should stop taking any sugar food. May it be desserts or fruits or even milk. Just to ensure that they are capable for the keto diet. Person may take regular meals but if you strong convicted you can continue further fasting. You can follow a simple technique for to prevent relapse in your weight loss journey. This will increase the chances that the person will have a sooner shift from glycolysis to ketoiss.
  here all the game is of shifting the natural metabolic state of glycolysis to ketosis. Once you achieve the shift everything goes straight right.
• later three days a person can add fats and proteins to the diet. It is from dry fruits like peanuts, walnuts , almonds, chia seeds, pumpkin seeds, flax seeds and so on. And avoid regular whole meals that they consume in there day to day life. To achieve faster shift if you are capable of holding more on fasting . then he or she may go on. These initial processes are to gain shift on ketosis. After three days you will see a sudden loss of weight which is water retention due because carbohydrates holds water in the body.
  Disclaimer- Person should consult a Professional medical advice before following ketodiet.
• As you achieved ketosis shift. Your body started burning fats for energy as Fuel. This shift may take a week or 10 days. Later 10 days you can eat whatever a general keto diet plan suggest. Many people failed in keto Diet because they just focus on what to eat . by not understanding the simple mechanism of ketosis shift.
• After the ketosis shift the person can add major fat foods and if you have to stay in ketosis then I would advise to not take any sugar(whether from fruits as fructose or lactose from the milk) from simple to complex carbohydrates. Only the person with strong conviction can follow this diet.
• Personal advise: To keep the body in ketosis, Person Should only depend on fats. A little consumption of sugar or any complex carbohydrate may lead to a shift back of glycolysis metabolic state. which will ruin there whole struggle.
  

How to know you are in ketosis?

• Your breath will be little bit warmer as compare to normal times.
• Also you will be having bad breath or faul smell .
• Sudden or rapid decrease in weight.
• You will less hungry and there will be no craving, you will be definitely surprised.
• You feel increase in energy, will feel more active as compare to normal times.
• Increase in clearity because your brain is fueled by ketones.
• You might be having a decline in your sleep time.
• Increase production of ketones levels in the urine.

How to test you are in ketosis?

For ketosis test , you can find keto urine strips. That you can buy from amazon or any medical shops. Your ketones level in the urine will give you idea that you are in ketosis.

Keto diet exercises:

Here, we dissect the body in two parts- upper body and lower. Most people donot know that lower body holds the big and major muscles that burns calorie more than upper body.
I suggest, one must target the lower body much more than the upper body. because after exercising these major taregted muscle burns calorie even after 4-5 hours of the workout.
For faster results we have to focus on bigger muscle group

Here are the specific muscles to target during work out :
For the upper body- chest and back
For lower body- quads, hamstrings, glutes, calfs.

How to work out in a ketogenic Diet?

Any activity may it be running, jogging, swimming, Playing and excercise in the gym. Contribute to calorie burn in the body. And any diet works on a single principle, that is a calorie deficit. In any diet your calorie intake should be less than the calories you burn.
In a ketogenic diet , we have to deplete the glycogen in the initial stage. which is stored in the kidney as well as in the big muscles group.
In the Initial stage one should focus on the low intensity workout.
That is, slow cycling for warmup or jogging on the treadmill.

Keto Diet Recipe:

How to make Peanut butter At home ?

1. Take a bowl of Peanuts.
2. Soak them in water, clean them with firm hands.
3. Now, roast them in a frying Pan.
4. After Roasting, Wait untill tempreture cools down.
5. Now, remove the coating from the peanuts.
6. Then grind them until it turns to creamy paste.
7. Your unsweetened peanut butter is ready.

How to make a keto-friendly omelet at home?

1. Take 4 whole eggs.
2. Break it in a bowl.
3. Add chopped green chillies.
4. Add chopped onions and tomatoes in moderation.(I avoid)
5. little salt if needed(I avoid it because it retains water in the body).
6. Mix it up and pour it into the frying pan.
7. After 2 minutes, your omelet is ready.

How to make Keto-friendly Flax Seed Pancake(cheela)?

1. Take half a cup of flaxseeds.
2. Soak it in water for half an hour.
3. Make a paste of it in the grinder.
4. Put butter in a frying pan and make pancakes with it.
5. Serve it with curd in moderation.

Keto-Friendly Dry Fruits Snacks:

1. Peanuts
2. Almonds
3. Walnuts

Side effects of Keto diet:

1. Digestive Problems: People following the keto diet face digestive problems as the body shift it metabolic and also the intake of fats increase. And due consumption of a low-fiber diet. Person may suffer from constipation.
2. Low blood pressure and low sugar: consuming less carbohydrate lead body in scarcity of sugar level in the blood. Leading one to get fatigue in initial days of keto diet.
3. Nutrition Deficiency: Not taking whole meal diet, may lead person to a nutrition deficiency.
4. choestrol risk: Consuming fat that are rich in saturated fats may leads person risk of increase in cholestral that is the major cause of heart attack. Also Rich saturated fats Diet are not healthy for Heart organ.
5. Risk of kidney failure: The Keto diet is really not for you especially for people who are suffering from kidney diseases. As the glycogen is stored in kidneys and constantly depleting. Resulting loss of electrolyte that is tough on kidneys. Also, ketones are flushed out by through kidneys, making kidneys overfunction that may lead to kidney failure. IN some cases if the ketone production increases than normal. It may also lead to death.
   

Is Keto diet sustainable?

Yes, absolutely. If you’re doing regular workouts. Even doing a less and flexible workout. The weight will be sustainable. and will not regain. In my case. The weight was still reducing after post-keto diet.

Is Keto Diet Fatal?

In most people, the chance is least to no. But in some cases, if people have a severe health condition. Yet there are still some cases in which people lead to consequences of death. Some celebrities have gone through miserable conditions following the ketogenic diet.
Well, in my case, I am alive with certain other health benefits.

Will you recommend the keto diet? Let me know in comments…

This is Sachin Yadav. Who has relentlessly achieved the target of reducing 20 kg weight in 40 Days by doing the keto Diet. He is a consultant at the ‘keto diet weight loss program’. He was under medical treatment when he started the keto diet. He was diagnosed with psychosis and was under the medical treatment of his mental illness, due to medications. He has gained weight. So, in ongoing treatment, he started the Keto diet, which effectively led to mind-blowing results. Along with the weight loss keto diet has also cured his fatty liver disease.

– A 40 Days Course Journal –

I started my journey on December 18(/2023*) without my will(on the whim)*. So I relapsed, I couldn’t control my cravings. So I gave up. It’s a lesson for all that it’s normal to relapse. We all are human and even did KETO in the past. But still I relapsed.

– Do Not treat yourself as a machine. Go according to your will.
– Never force yourself for anything because it can create a  negative impression on mind and body.

Even though I lose(lost*) weight rapidly in just 5 days I lost 5 kgs without any workout.

(*Then) Now, I ate everything which I craved for. I fulfilled the thrust of every food that I (was craving)*craved for. And when I get (*physical content) contentment and prepare(ed) my mind with strong conviction.

I ( *)started again on April 1st. I started going to the gym and (took two more days depriving sugar* )still it took 2 more days to carry on a keto diet.
It needs strong conviction to tell your mind that it’s enough.

I didn’t post anything as I don’t have confidence that I will carry on this.

But today I am motivated. So I started to share my journey on Instagram.
Again I am starting a ketogenic diet at 120kg.

*- preserving past elements


#fatso #overweight #overweightproblems #fat #fatloss #fatlossjourney #obese #120kg #ketoweightloss #keto #ketodiet

Day 9 of Ketogenic Diet.

I started hitting the gym.starting with warming up with cycling. Lifting weights as it burns more calories even after doing exercises for up to 4-5 hours.
Targeting lower body exercises everyday.
And back exercises. These are big muscles. Burns more calories than any other muscle group.
#motivation
#gymmotivation
#workout
#workoutmotivation
#workoutroutine
#weightloss
#weightlossjourney
#keto
#ketodiet
#cardio

DAY 19 of the ketogenic Deit. So far as far lose 11 kgs.

#results

#Motivation

#improvement

#makingthedayscount

DAY 26: Lost 15 kgs as far so far. The current weight is 105 kgs.

As I mentioned in my earlier post about visceral fat. Fat deposited on abdominal areas such as kidney, liver, intestines is almost burnt.
And now the subcutaneous fat. Which actually is stubborn fat. It takes time to dissolve. So I decided to double the workout.
Every two days. I looses one kg.

As you can see in the pictures how much belly fat is reduced.
Yet I know it will again get bloated once I took a whole meal.
The main focus is on the thick layer of sub cutenous fat. This will dissolve in time.

Post keto diet. I will be on calorie deficit. It takes time because it wrapped all over the body. So at least it would take six months.

PS: I cannot carry on keto so long. Cravings 😆

#beingfit #goals #bellyfatloss #rapidresults #visceralfat ralfatburn #beingstrong #fattomuscle #ketosis #keto#ketodiet#gym#musclebuilding #fatloss#weightloss

DAY 32: Of no carbs zero sugar(weight is 104kg)

This is my  progress till yesterday,

Abstinence has given enormous Will power to control my urges not only food. But also in other aspects.

Belly fat is reduced but as I mentioned in an earlier post. That visceral fat got burnt which means I am out from the risk of diseases caused by obesity
.
Now the subcutaneous layer that resides under the skin(epidermis) is very stagnant fat. And it will take time, although continuing a ketogenic diet may have rapid results but it’s not worth doing. So maybe in 3 to 4 months. Belly fat will be reduced to normal.

Well I will end the ketogenic diet next week.
Thereafter, I will continue with:

1. Zero sugar
2. Calorie deficit

PS: – Do not be surprised with the reduced size of the Breadbasket. This is on empty stomach and no carbs retains no water. Once I took whole meals high on carbs. It will regain the size. It takes time to burn fat.

– Do not believe social media, People only show positive side of the story

Day: 39 Of keto, weight is around 101, lost 19 kg as far so far.

So here I am,

A 40 day course will be completed tomorrow.
I was thinking of extending the Keto diet. But there are two reasons why I am ending it.

1st- the seasonal fruits watermelon 🍉 , muskmelon and my favourite mangoes 🥭. I cannot afford to miss it. As I mentioned in my first post, not to force yourself for anything.
Go with your will.
If you care about your beings desires. Then it will help you to do any impossible task. If I go further more explaining the PHILOSOPHICAL aspect. Then the post will be so long and boring for the reader.

Let me give you a thorough idea:

There are two people living inside of you, one that lives in conformity with society(the wrong and right, the left and right, the two sides(DUALITY)).
OTHER is the untamed being, free from all prejudices. Never go along with anything.the people say it’s the dark side.
It is most powerful. The truest form of you. Once you recognise it.

{You can achieve anything}-See how a common person will get misunderstood by this statement, the wanting desirous being. And as you go along with the society it shatters down and LET the fake face to play(DEPRESSION).

PS: There is a lot more information and the health niche does not allow me to express more…I will make another account blog on this particular niche further, also it’s very hectic to explain.

2nd- Planned a family trip.

As I mentioned in my last post, that subcutaneous fat reduces a little less… (I was reviewing it in the weight aspect).
Now I have witnessed that the body is getting slimmer.
The weight is taking time as per comparatively to the previous outcome.

Now a 1 kg weight shredded makes me feel more flexible.So this feels more effective.
Ratio:
1 kg in 2 days.
And now 1 kg in 5 days.

The difference in the skin (subcutaneous layer) became loose and saggy.

DISCLAIMER: THERE IS NO REFERENCE TAKEN FROM ANY SOURCE. THE CONTENT IS SOLELY EXPRESSED FROM PERSONAL EXPERIENCE. STEALING OR SHARING IS STRICTLY PROHIBITED 🚫.

#depression
#depressionhelp
#ketogenic
#life
#fattomuscle
#fattofit
#becomingbestofme
#higherself

Farewell,

A 40 day course journey made marvelous progress.
No other diet can give as much effective results.
Effective weight loss almost 20kg.

PS: wrapping up …

#didit #ketoresults #keto#ketosis #ketodiet #ketoweightloss #ketojourney #ketoliving #progressnotperfection #achieve #fatlossjourney #weightlossjourney #madeit #wrappingup
—————————————————————————————————-
WILL YOU RECOMMEND KETOGENIC DIET?

People often say,

Following a low calorie diet or consuming less protein or carbs will result in loss of muscle mass.
I myself eat less to no food at the ending days of the ketogenic diet ,Even also by doubling the training time and intensity. Instead result in gaining muscle mass.
Yet another myth debunked, a misconception about loss of muscle mass cleared.

#mythdebunked
#resultsdriven
#ketomuscleloss
#musckemass
#gainedmusclemass

Sustainable post keto results.

BODY ADOPTED THE NEW NORMAL

People also often said keto diet results are not sustainable.

So, these 15 days proved that following the keto diet get sustainable weight loss results.

These 15 days of mindlessly consuming sugar, even soft drinks, alternate day workouts(loose training).That also with low intensity and (was doing 1.5 to 2 hrs during ketosis)30 mins of workout proved that the amount of fat loss will not regain fat after quitting the keto diet. Therefore keto diet is sustainable.

A TIGHT SLAP ON PEOPLE,

who believes keto diet is not sustainable.
So, it is kind of an experiment proving weight will not regain.(Even loose training and no diet).

I am consuming whole meals high in carbs, mindlessly consuming sugar(unhealthy sugars).
I freed myself from all kinds of disciplines.

I know in prior posts have declared to have a calorie deficit diet and no sugar but things do not always go along with the plan.

THE WEIGHT that I regained is water retention due before carbs intake and salt from the whole meal.

ANOTHER MYTH DEBUNKED.
And the misconception about the keto diet is sorted.

So… Wrapping up with data as posted:
________________________________________

Initial Weight = 119kgs round off 120kgs.
Latter weight = 101kgs round off 100 kgs
Initial Weight loss rate = 0.5kgs/1day.
Effective weight loss = 101 approx 100kgs – 120 =(-) 20 kgs.
Latter weight = 101kgs round off 100 kgs

Effective FAT LOSS: 120-105(approx) = 15kgs.
________________________________________

PS: WILL DO SWEATING FOR FURTHER FAT LOSS.(ELIMINATING TOXINS THROUGH IT AND OTHER HEALTH BENEFITS).

#weightgain
#rapidresults
#rapidaccumlatingweight
#fastlossfastgainfat
#mythdebunked💭
#freestyledeit
#wholemeal#

How to Calculate your body fat percentage?

When it comes to knowing your body fat percentage, the best of way is that every time you pinch the dermis, the thickness of the subcutaneous layer beneath the skin indicates the percentage proportion of body fat.

The subcutaneous layer is thicker in women than in man.
The subcutaneous layer enhances beauty in women. And it’s good when there are only straight lines in the drawing.(#crosshatching )

Tried the first time cross-hatching technique.

If you need you can use body fat calibers…

Or a simple way to know body fat percentage is.

Thickness of skin from the upper chest region, abdomen area and quads then divided by three.

Chest+abdomen+quads/3.  Unit: mm

For example:

My abdomen thickness is around more than 20 mm.

So, 20 + ab+ q/3 is fat percentage %.

So therefore,

Let If,
3+3+3/3
= 3

20+20+20/3= 20%

And so on accordingly…

Love handles, the sidewaist fat not look so appealing, it is stubborn fat depository area.

PS: my body fat percentage is above 20% here, so I come in average .

#crosshatch
#crosshatching
#calculatefat
#fatpercentage
#love