What are the best ways to manage weight on a ketogenic diet?

Hi,

Welcome to icliniq.com.

I read your query and can understand your concern.

Before starting keto, you need to understand how it works. First body starting using fat as a source of energy rather than glucose this switch may take two to three days and can make you heavy head or nausea. Your keto diet may break if eat carbohydrates more than recommended.

Guidelines for ketogenic diet:

1. Do not take any grain wheat, rice, breads, or oats.
2. Avoid free sugars like sugar, fruits, colas, candies, dates, or figs.
3. Do not take starchy vegetables in the form of potatoes, beetroot, carrots, radish, and peas.
4. All green leafy vegetables are permitted.
5. Instead of dal or pulses, you can take 100gm sprouted moong daily.
6. Take good fat in the diet in the form of olive oil, virgin coconut oil, ghee(one table spoon per day). Avoid butter. Two to three times a week cheese cube can be preferred.
7. Nuts, black olives, cheese can be preferred as mid meals for snacks.
8. For protein sources: Paneer, eggs whites, chicken and fish can be taken.
9. On a ketogenic diet, it is not advisable to have cheats. As the body will no longer be in ketosis.
10. Take a multivitamin: Supradyn (multivitamin) everyday after breakfast, so that you do not feel low energy levels.
11. It is very important to hydrate yourself well on ketogenic diet, thus consume about three to four litres of fluids daily.
12. Clear liquids such as green tea, black coffee, bulletproof coffee, lemon water can be taken.
13. Instead of normal milk- fat cream is used. and instead of normal curd- hung curd made of high fat milk or greek yogurt can be used.

I will suggest get your gat detailed calculation done by an expert.

I hope I have answered your query.

Let me know if I can assist you further.

Thank you.