A ketogenic diet is a low-carb diet used for centuries to treat specific medical conditions. You dramatically reduce your carbohydrate intake when you start following a Keto plan. Instead, your diet is substituted with protein and fats. Higher consumption of protein helps you to lose weight and stay fit. In this guide, you will learn about the diet for weight loss and a detailed emphasis on how Satvic Foods’ diet will help you achieve this.
A detailed Keto diet chart can help you to lose weight effectively. This high-fat diet has gained much popularity over the years. When you follow a Keto plan, you put your body into ketosis. When your carbohydrate consumption is minimal, the body starts producing ketones to get energy. The fatty acids in your liver are responsible for producing it. This means that much fat in your body is burned by the liver to produce ketones. As the fat is continuously burned, you will start to lose weight.
Satvic Foods' diet contains great amounts of protein and healthy fats. Sticking to the same diet for a long period will help you get the desired results. To get the best results, prepare a diet chart and follow it daily for weight loss.
5 Eating Habits That Really Work To Lose Weight
Most of us are probably sick of seeing commercials for fad diets that we should try. These quick, popular diets are appealing because they appear to be simple, but they are not sustainable and are usually unhealthy. If you want to lose visceral fat, fad diets will not help you as much as gradually adjusting your normal eating habits.
Everyone understands that a balanced diet includes a wide variety of fruits and vegetables, has numerous health benefits, including the potential to reduce the risk of several chronic diseases, and keeps the human body fit and healthy for a long time. On the other hand, making big dietary changes can be intimidating, especially when there is so much information available about various diets and foods that a person should eat, which can be difficult to process and understand. Crash diets and fad diets are unhealthy and can have long-term consequences on your health.
Here we bring you the five essential eating habits you can easily inculcate in your daily life.
The Platter Rule
There is value in the precise foods you select to eat on your weight loss journey, but it is also important to make sure you are eating a variety of foods. Many people carry additional weight around their midsection due to consuming too many calories, which can contribute to fat storage. Follow 'The Plate Rule' to maintain your body well-nourished and limit your calorie intake at meals. 1/4 of your meal should be a high-fiber carbohydrate, such as brown rice, whole grain bread, or quinoa, and 1/4 should be a lean protein, such as soybeans, lentils, or pulses. Then, half of your dish should be filled with vibrant veggies. Veggies are high in water and fiber, which helps you feel fuller faster for fewer calories.
How much fiber is too much fiber?
It is essential to eat a well-balanced diet with enough fiber if you want to lose weight. Fiber helps you feel fuller faster and stay fuller longer by slowing down digestion. At meals and snacks, consuming high-fiber foods such as whole grains, fruit with edible skin, or even nuts and seeds may help you eat less, resulting in weight loss around your waist.
Protein: The Main Character
Protein is another essential component to ensure you receive enough during your weight loss journey. Protein, like fiber, slows down digestion and helps you feel full faster and for longer. It also aids in the maintenance of blood sugar and energy levels. Consuming a calorie deficit regularly can aid in weight loss and, in particular, body fat reduction.
Say Yes to Carbs
People often believe that decreasing visceral fat necessitates giving up carbohydrates, but this is not the case. Carbohydrates are essential for providing your body with the nutrition and energy it requires, and including nutritious carbohydrates in your daily diet will help you achieve your health goals. Include excellent carbs in your diet, such as whole grains, vegetables, fruits, nuts, and legumes.
Know the 'Good Fat'
Fat is another important ingredient for weight loss and protein, and carbohydrates. Fat, on the other hand, is not equal for all its types. Only a few people can distinguish between "good" and "bad" fats. The 'good' fats help you lose weight, stay intellectually focused, combat fatigue, and regulate your moods, which are critical for losing body fat. Unsaturated fats and omega-3 fatty acids are the 'healthy' fats, so seek them out and include them in your regular diet. This category includes fats derived from plants.
Adopt these healthy eating strategies to improve your health and fitness while losing weight naturally. When properly executed, the aforementioned suggestions can help a person's overall diet become healthier and more sustainable without requiring a significant shift in their habits.
How does Overeating Affect Your Body?
It is easy to overeat whether you are at home or out and about because there are so many delicious meal alternatives and quick snacks available. We are all aware that we need to consume a particular number of calories daily. When you exceed that limit, you risk gaining weight and developing other health issues such as diabetes, high blood pressure, and so on.
Not keeping track of how much food you can have serious consequences on the way your organs work. Furthermore, if done over a long period, it can be extremely harmful. That is why everyone should be aware of how much food their bodies require at any one time.
Here we list some major health risks caused by excessive eating:
- Feeling Sluggish and Drowsy: Overeating occurs when a person consumes past the point of feeling satisfied. Do you realize that your stomach might enlarge beyond its normal capacity when you eat too much? Yes, it is correct. This is to help your body acclimate to the enormous amount of food you have been eating. The expanding stomach pushes up against other organs, making you feel uneasy. You may feel fatigued, sluggish, or drowsy as a result of this. It is possible that you will feel bloated and uneasy. This is where a Keto plan comes to the rescue.
- Accumulation of Fat or Obesity: Obesity is the buildup of extra fat that leads to a variety of health problems. To put it bluntly, it is the mother of all diseases and a silent murderer. One of the causes of weight gain is consuming more calories than you expend on a regular basis. Weight gain increases the risk of developing various metabolic diseases such as diabetes, stroke, heart disease, PCOD, and so on. A well-prepared diet chart protects you from overeating.
- A feeling of Nausea: Overeating on a frequent basis can produce Nausea and indigestion, which can be unpleasant. You may get Nausea or indigestion if you eat a large meal and exceed the upper limit of your stomach's capacity. This Nausea may cause vomiting, which is your body's way of releasing acute stomach pressure in severe cases.
- Excessive Acidity and Bloating: Large meals can put a burden on your digestive system, causing gas and bloating. Spicy and fatty foods, as well as carbonated drinks like soda, are gas-producing foods that people tend to overeat. Beans, some vegetables, and whole grains can also cause gas. However, these foods are not consumed in large quantities. Furthermore, eating too quickly might cause acidity and bloat because huge volumes of food reach your stomach quickly.
- Increase in Cardiovascular Health Risk: Binge eating has been linked to an increased risk of heart disease. Overeating can cause the stress hormone to be released, which raises heart rate and blood pressure. People who already have heart disease are four times more likely to have a heart attack if they overeat often. If you do not pay attention to how much you eat or how full you feel, it is simple to overeat. Bloating, acidity, Nausea, excess body fat, and a heightened risk of many ailments are all possible side effects of this frequent practice. As a result, you should reduce your portion sizes, eat fewer processed meals, and focus your diet on whole foods to avoid overeating.
Best 7-Day Ketogenic Diet Plan for Beginners
If you are talking about dieting or weight loss, you are probably going to hear about the ketogenic or keto diet. The keto diet has become one of the most popular weight loss and health improvement regimens around the world. According to some studies, following this low-carb, high-fat diet can help persons with type 2 diabetes lose weight and improve their glycemic control.
While there appear to be some advantages to the keto plan, it is often heavy in saturated fat. In some people, this can boost LDL ("bad") cholesterol, which can increase the risk of cardiovascular disease and events like heart attack and stroke. The keto diet is also not recommended for pregnant or nursing women, as well as those with kidney disease, liver disease, respiratory failure, cardiac arrhythmia, or type 1 diabetes.
We have put together a 7-day keto diet that's simple to follow. In general, it is low in carbs, high in fat, and moderate in protein. The carb amount of a ketogenic diet is between 5–10% of total calories ingested, while there are looser variations of the diet available. Fats should replace the majority of your decreased carbs, accounting for 60–80% of your overall calorie intake. Proteins should account for 10–30% of total energy requirements, while carbohydrates should be limited to 5%.
- Day 1: On day 1, you can consume a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens. It can substitute for your breakfast. Lunch is equally important for your body to function. So, you can choose a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens. Do not forget Satvic Foods’ Peanut Butter, as they substitute for a healthy keto plan.
- Day 2: On day 2, you can choose a mushroom omelet for breakfast. For a healthy and delicious lunch, you can go for a homemade salad with celery and tomato on a bed of greens.
- Day 3: For breakfast, you can go for stuffed bell pepper with cheese. Salad with arugula, avocado, and blue cheese will be a perfect choice for lunch. A Protein Dry Fruits Ball from Satvic Foods along with your favorite juice will be the best keto plan. It is a perfect diet for weight loss.
- Day 4: Who would like to miss a full-fat yogurt with Keto granola for breakfast? It is a sumptuous dish that you cannot say NO to. Salad with cauliflower rice, cheese, herbs, avocado, and salsa will be a good and healthy choice for lunch. Since dinner is the most important part of your eating routine, you can choose bison steak with cheesy broccoli. Satvic Foods’ Protein Dry Fruits Ball are your go-to food to lose weight.
- Day 5: You can opt for baked avocado if you want to have a full breakfast. It is undoubtedly the most important meal.
- Day 6: Cauliflower toast with cheese and avocado is a good choice for breakfast. You can choose pesto-topped salmon burgers with no buns for lunch. For dinner, what will be a better choice than meatballs with zucchini noodles and Parmesan cheese?
- Day 7: For one of the healthiest breakfasts, consume coconut milk chia pudding with coconut and walnuts. Cobb salad consisting of greens, avocado, cheese, and beans is a good choice for lunch.
On the keto diet, meal planning is essential for adhering to the optimal macronutrient ratios, meeting fiber requirements, and avoiding hunger. Ketogenic meals can be varied and delectable, as you can see. Although many ketogenic meals are made using animal ingredients, there are plenty of vegetarian options available as well. Working with a doctor or dietitian can also be beneficial in avoiding nutritional deficits.
How to Effectively Lose Weight At Home?
There are many methods using which you can lose weight at home. Exercise tops the list. We know that good health and weight loss are interrelated. Dieting and exercise are the two most important factors that you should consider if you are planning on losing weight. It is important for you to balance the two.
Here is a list of exercises that you can practice for better health.
No exercise can ever beat walking. It is one of the best exercises that you can practice to burn calories. The king of weight loss exercises is jogging and running. Not only will your legs be strengthened, but it is also effective for your belly fat. You can wake up in the morning and indulge your body in aerobic exercises. They will also help you feel fresh and energetic throughout the day.
This exercise helps you to indulge in a complete body workout. You can take out some of your time for skipping to increase your muscle strength and metabolism. Doing this exercise regularly calms you and eases your depression. It also increases your heart rate, which in turn keeps the heart-healthy. Skipping or jumping rope is one of the best exercises to lose weight at home. A diet chart for weight loss along with perfect exercise can keep you happy and healthy.
There are various types of planks that help you to indulge in full-body workouts effectively. You can easily do this at home, without needing any type of equipment. The most major group of muscles in the body are targeted by this exercise. You can even burn excess fats and calories by regularly exercising. There are three types of planks- standard plank, mountain climbers, and reverse plank.
Push-Ups and Pull-Ups
Push-Ups and Pull-Ups are the most popular exercises, and you can do them anywhere and anytime. They are beneficial for weight loss. When you push your body away from the ground, you exert much energy. This energy burns calories. It strengthens your core muscles and keeps your body fit and healthy. If you keep practicing it for months and years, you will effectively maintain the muscle mass.
Squats are one of the easiest and most effective exercises that you can practice at home. It helps you to lose weight and keeps your body healthy and fit. The lower body part is mostly focused on in this exercise. It improves mobility and balance.
All these exercises followed by a proper diet can do wonders to your weight loss journey. After following this routine for a while, you will see changes in your body. Avoid consuming any unhealthy and processed food, as well.
How to Lose Weight After Pregnancy?
For other women, the delight of finally having a warm and cozy infant can be tempered by feelings about the changes in their own bodies, and many of these women wonder how they will cut the pregnancy fat they have gained over the preceding nine months. If there is one thing we have learned, it is that it's tough to maintain a healthy weight after pregnancy. It can be stressful to take care of a newborn, adjusting to a new routine, and recover after childbirth.
Weight gain during pregnancy can have serious health consequences later on, putting mothers at risk for chronic diseases such as heart disease and diabetes. Pregnancy weight loss is important for both new mothers and their babies.
Putting on weight during a subsequent pregnancy puts both the mother and the growing baby at risk. Here are five simple suggestions that may assist you in your postpartum weight loss quest:
- Increase your Fiber Intake: Even if you don't change anything else, adding additional fiber to your postpartum diet can help you lose weight. By delaying digestion and lowering hunger hormone levels, soluble fiber foods may help you feel fuller for longer.
- Avoid Refined and Processed Foods: Eating ultra-processed foods has been linked to an increase in calorie consumption and weight gain. In fact, they are the diet to gain weight. Hydrogenated oils, high-fructose corn syrup, flavoring agents, and emulsifiers are all found in ultra-processed foods. They normally include a lot of calories, fat, sugar, and salt in them.
- Exercise Mode On: Moving your body has several benefits in general, but it can also assist you in losing weight. Cardio exercises such as walking, jogging, running, cycling, and interval training help you burn calories while also giving various health benefits. While exercise alone is ineffective for weight loss, combining it with a healthy diet is more beneficial.
- Breastfeed your Infant: Breastfeeding is recommended by every doctor and even the World Health Organization (WHO). Breastfeeding your kid during the first six months of his or her life (or even longer) provides numerous advantages for both you and your child. According to the WHO, breast milk supplies all of the nutrients a baby requires to grow and thrive in the first six months of life. It has been said that breastfeeding help with post-pregnancy weight loss in studies.
- Water is an All-Time Essential: Folks, stay hydrated. Women trying to reduce weight should drink plenty of water. According to a 2016 study, drinking water can help you lose weight by increasing your sense of fullness and stimulating your metabolism. However, staying hydrated is critical for breastfeeding mothers in order to replace fluids lost during milk production.
Being healthy will allow you to spend more time with your baby and make the most of your new parenthood experience. A good diet, mindfulness, and exercise are the best and most sought-after ways to reduce weight. For insights, information, and support, talk to your healthcare team. It is also important for you to maintain a diet plan after pregnancy. It not only helps you to lose weight but also maintains your health and fitness.
Can I Lose Weight Without Dieting?
There are so many ways to lose weight quickly. Consuming a fad diet is one of them. However, we know that a fad diet is not very healthy for the body and that we should avoid it as much as we can. It is better to lose weight slowly than to shed it all at once. You can do this without maintaining a diet. Some of the ways are:
- Breakfast: You should eat your breakfast regularly as it is one of the most important meals of the day. Skipping breakfast to lose weight is not a healthy alternative. Instead, you will end up eating a lot in the entire day. Try eating a bowl of whole-grain along with Satvic Foods' Almond Peanut Butter (Crunchy) to satisfy your hunger pangs. It is a very healthy alternative as well.
- Environment: A very basic strategy to control your calorie intake is to control the environment. Do not stock your kitchen and choose only healthy restaurants. When it comes to going to parties, eat something healthy so that you don't indulge in overeating. It is one of the best ways to lose weight. If you want to satisfy your cravings, wait for 15 minutes and drink a glass of water.
- Exercise: Exercise and Yoga have proved to lose weight since time immemorial. When you practice this daily, it becomes your lifestyle. You wouldn't want to miss any chance. Planks, Squats, Lunges, Push-Ups, and Pull-Ups are some of the exercises that you can practice daily.
There are many ways to reduce weight without resorting to dietary changes. However, it is very important to maintain a diet chart. Want to know how to lose weight at home? Try out regular exercise with a proper diet chart. Follow it regularly, and you will see the changes with time.
Foods To Avoid If You Want to Lose Weight
Adopting a more nutritious diet is one approach to losing weight. Knowing which foods to eat and which to avoid can help in achieving or maintaining a healthy weight. In general, calorie-dense foods should be limited or avoided when trying to lose weight. The number of calories in a food, though, isn't the only thing to consider.
The meals you eat can have a big impact on how much weight you gain. Meals like full-fat yogurt, and coconut oil can help you lose weight. Other foods, particularly those that are processed and refined, may contribute to weight gain.
We've compiled a list of the top five foods to avoid while trying to lose weight.
Added sugar is perhaps the deadliest component of today's diet. Excess levels have been related to some of the world's most dangerous diseases. Foods with a lot of added sugar have a lot of empty calories but aren't much fulfilling.
Sugary morning cereals, flavored yogurt, cookies and biscuits, and other meals may have large amounts of added sugar.
White bread is extremely refined and contains a significant amount of sugar. It has a high glycemic index and might cause blood sugar spikes. Fortunately, there are a variety of nutritious wheat bread options. Ezekiel bread is one of them, and it's possibly the healthiest bread on the market. Keep in mind, however, that all wheat bread contains gluten.
Burgers, fries, and pizzas are all common fast food items that can be found practically anywhere. Pizza is a popular fast food option. Commercially prepared pizzas and burger buns, on the other hand, are extremely unhealthy. They're a bunch of calories and usually consist of unhealthy ingredients such as highly refined wheat and processed meat.
Sugar-sweetened drinks, say soda, are among the world's unhealthiest foods. They are closely linked to weight gain and, when ingested in excess, can have devastating health consequences. Despite the fact that sugary drinks are high in calories, your brain does not recognize them as solid meals.
People neither feel full from liquid sugar calories nor eat less to compensate. Instead, they end up consuming extra calories in addition to their regular diet.
Baked foods, such as cookies, pastries, and many premade desserts, contain a lot of added sugars, including fructose. They could also include trans fats, which are exceedingly harmful and have been linked to a range of illnesses.
The worst foods for weight loss are highly processed fast foods. These foods frequently contain added sugar, refined wheat, and/or extra fats. Keep the serving sizes in mind as well. Nuts, dried fruit, and cheese, for example, are heavy in calories and can be easily consumed in excess. You can also practice mindful eating, which involves paying great attention to each bite, chewing gently, and keeping track of your hunger. This strategy can assist you in controlling your food intake. A diet chart can help you to avoid food items harmful to your health.
Does Losing Weight Actually Matter?
Everyone we see around has been judged at least once in their life for being either skinny or fat. But who defines that? Everyone wants to unlock their key to happiness by getting a dream body. But do dream bodies really exist? The number on the scale really doesn't matter if the weight is not causing any severe medical condition.
If you are following a keto plan, working out regularly, and you are still not able to lose weight, then you are not alone. At the end of the day, all that matters is your relationship with your image, your food habits, and your body. None of us are born perfect. We are all so busy following the beauty trends set by society that we sometimes forget that we have a life to live just the way we want to.
You need to lose weight only when your weight is having an adverse effect on your health. "We generally also have vegetables in our everyday diet. Most people prefer to have curd and buttermilk in their lunch. As you see, this is all a balanced meal that benefits everyone. For good carbohydrates, you can have chapati or rice; for protein, you can have pulses. Some people prefer to add pickles to their food, which is also great, but everything has to be in moderation. So, if we have a whole meal, then it would be great for healthy living. I come across several patients who say that they wish to lose weight only by eating salad for lunch, which, in itself, is not a healthy way to lose weight. One should always have a balanced diet that will complete all their nutrition intact," says Ms. Harakh Baxi, a clinical dietician, consulting nutritionist, and diabetes educator from India.
Nothing is worth sacrificing your health for, be it mental or physical. All of us are perfect in our own ways. It's the way we perceive ourselves that counts. Instead of focusing on achieving the standards of society, we should spend some time falling in love with ourselves, just the way we are.