Are you a vegetarian and want to experience the many benefits of a Keto diet? What's up, You healthy People... As we know that most Indians and Some people from the United States are pure Vegetarians but they want to do the Keto diet. This is Step by Step Guide to do Keto Diet with 7 Day Planner. If you follow it correctly, You can become a better version of yourself in few weeks but this is not a weight loss quick scheme, This diet needs patience and discipline.

Trust me, Keto diet is most efficient diet as of now which works. I love this quote by one of my friend.

“I’ve been on a diet for two weeks and all I’ve lost is two weeks.” – Totie Fields Click to Tweet

What is a Ketogenic Diet? A Ketogenic Diet or a keto diet is a high in fat, adequate in protein and low in carbohydrate. The standard ketogenic diet includes a high amount of fat around 75%, medium or 20% of protein and a meagre amount of glucose.

Demystify Vegetarian Keto Diet As we know the ketogenic diet is popular nowadays because of its powerful effects on weight loss and heart disease according to a study.A vegetarian keto diet is powerful and best for weight loss; research has even found that it's twice as effective at reducing body weight than traditional low-carb diets.

How Atkins and Keto Diet different? In Atkins, diet proponents claim that you can eat as much protein and fat as you want, as long as you avoid foods that are high in carbs. On the other hand in Keto Diet, you have everything in a limit there are high fat and a moderate amount of protein and an almost negligible amount of carb.Doctors originally developed a keto diet to treat unmanageable epilepsy in children later not only restricted to epilepsy it helps in overall health

What are the different types of Keto diet?

According to a study Here is the link, ketogenic diet helps to reduce body weight and improve your health. It includes reducing carbohydrate intake and replacing this with fat. When we avoid glucose or sugar and carbohydrate food for 10-12 hour our body start creating Ketones those are by-products of fat, this is primary fuel our body is designed to live on fat. Our body becomes efficient at burning fat for energy, and this metabolic state is called Ketosis. There are many types of Ketogenic diets: Standard Ketogenic Diet (SKD) - This diet includes low carbohydrate, moderate protein, and high fat. In this 75% fat, 20% protein and 5% carbohydrate.

- This diet includes low carbohydrate, moderate protein, and high fat. In this 75% fat, 20% protein and 5% carbohydrate. Cyclical Ketogenic Diet (CKD) - This diet includes periods of carbohydrate re-feeds like after five keto days there can be two high carb days.

- This diet includes periods of carbohydrate re-feeds like after five keto days there can be two high carb days. Targeted Ketogenic Diet (TKD) - This type of keto diet includes taking carbohydrate during an extreme workout or excessive energy work where most of the carb used.

- This type of keto diet includes taking carbohydrate during an extreme workout or excessive energy work where most of the carb used. High Protein Ketogenic Diet - This type of keto diet includes a high amount of protein intake. High protein diet contains 65% fat, 35% protein, and 5% carbohydrate. CKD and TKD diets are advanced keto diets that are followed by bodybuilder and Athletes.

Why do a Keto diet?

Keto diet not only helps you to lose weight but also Triglyceride and HDL cholesterol levels also improved, lower the risk of Heart Disease. It lowers the blood sugar level and improved insulin sensitivity. Also affected in Alzheimer disease, Parkinson's disease, some types of cancer, brain injury recovery, acne and for epilepsy for which the diet earlier created. So. lose weight without hunger. 🙂

What all Foods to avoid on Keto diet?

To remain in Ketosis condition as a vegetarian, you need to limit your carb intake to 20 grams/day. This reduction leads you to avoid many vegetarian products also. * High Sugar Food - Soda,cake,ice-cream,candy

* Alcohol - Alcohol except for pure spirits like whiskey, brandy, cognac, vodka, tequila.

* Starch Foods - Wheat based products, rice, pasta, cereals

* Vegetables-Some rooted Vegetables like Potatoes, sweet potatoes, carrots

* Beans or legumes like kidney, peas, lentils, chickpeas and last unhealthy fat and low fat containing products like sauces, mayonnaise, low-fat dairy products.

What all Things to Eat in Keto diet?

We need some amount of all the vitamins, protein, minerals, and fat. There are nine essential amino acids are required by our body; our body does not create these essential amino acids, therefore, must be obtained through diet for the proper functioning of the body. An average human needs 60-100 grams of protein on a keto diet, depending on the weight, height, age, activity and body consumption. To perform better, you need to take 1.2-1.7 grams of protein per kg of body weight.

In Keto diet, you can include butter, cheese that must be unprocessed cheese, creams that contain high amount fat apart from this nuts, dry fruits, and seeds that can consist of almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc. You can add healthy oils primarily olive oil, coconut oil, and avocado oil. Avocados directly eating also helps a lot. In dishes can include green vegetables, tomatoes, onions. Along with that consumption of salt, peppers, spices, and herbs are the options for keto diet for a vegetarian guy. 90% chocolate is also in increasing your list.

Week Plan for a vegetarian Keto diet

Best Beverages for Keto diet

Apart from this schedule, you feel hungry most of the time to overcome that you can opt this beverage to make you less hungry. * Water- you need to drink a lot of water during a day and between the meals, make sure to drink water before and after thirty minutes of a meal. * Coffee - black coffee with coconut oil and butter blended don't make you feel hungry if you don't like the taste you can add Stevia to it. * Green Tea and lemon water- During keto diet to overcome your hunger you can go for green tea without sugar and lemon water with salt and pepper. Enter your text here...

Keto diet Side effects You should Know

Keto diet has many side effects also known as Keto-Flu like bad mouth smell, poor energy, mental fatigue, increase in hunger, digestive discomfort, and decrement in exercise performance. You should not go directly to Keto diet instead try to go gradually for low carb diet for the first few weeks, allow your body to burn more fat. Adding extra salt or supplements to your diet helps you to perform better. Ketones strip - It allows you to check the production of ketones during keto diet if you get dark purple strip then you are on major ketosis, Good job buddy, it usually takes one to six week to go on ketosis so have patience.

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