Daily Fitness Tips

The Keto Diet : A Step by Step Guide to Ketogenic Diet

Hello Everyone, Today we are going to give you the complete information of the Keto Diet Plan through this article such as, what is Keto Diet? Ketogenic Diet Chart, Benefits of Keto Diet, What to Eat and What Not to Eat in Keto Diet, Keto Diet Damage, exercises and Yoga with the Ketogenic Diet for Weight Loss as well as all information regarding the Keto Diet is given in this article.

Nowadays, people try different-different ways to lose weight and keep themselves fit.

Someone goes to the gym, someone does yoga, and someone focus on a diet. Most individuals pay attention to their diet in order to maintain their health. When it comes to diet plans, there are many types of diet plans are on trending at present.

One of them is the Keto Diet, also known as the Ketogenic Diet. Indian Version of Keto diet is useful for weight loss and epilepsy.

The first thing we need to know is the Keto Diet.

What is a Keto Diet Plan?

On a ketogenic diet, a person consumes a small amount of carbohydrates, a moderate amount of protein, and a high fat diet daily.

This means fat burns more for body energy. It then breaks it down into ‘ketone bodies’ or ketones in a process called ‘ketosis’.

In a ketogenic meal, the person usually consumes only 20 to 50 grams of carbohydrate per day. For example, two slices of bread and a banana intake mean 50 grams of carbohydrate.

Type of Keto Diet

There are mainly four types of ketogenic diets:

Standard Ketogenic Diet

Standard ketogenic diets contain low carbohydrates, moderate amounts of protein and high amounts of fat.

This diet typically contains 70% fat, 20% protein and only 10% carbohydrates.

Cyclic ketogenic diet

Cyclical ketogenic diets also include high carbohydrate intake between the cycles. Such as a ketogenic diet 5 days a week and a two day high carbohydrate diet.

Targeted ketogenic diet

In the targeted ketogenic diet, Together with exercise you can Excess carbohydrates can be consumed.

High protein ketogenic diet

In the High Protein Ketogenic Diet protein intake is enhanced. This diet contains about 60% fat, 35% protein and 5% carbohydrate, although this is a high fat diet.

Standard Ketogenic Diet and High Protein Ketogenic Diet are widely used, while the Cyclic Ketogenic Diet and the Targeted Ketogenic Diet have recently been discussed.

As well as the cyclic ketogenic diet and targeted ketogenic diet, most often the bodybuilder or athlete is involved in their daily routine.

Now we will learn about the benefits of the Keto Diet Plan.

Benefits of the Keto Diet Plan

  • Can help with weight loss
  • Beneficial for patients of Type 2 diabetes
  • It may help to improve cholesterol.
  • It can also be beneficial to reduce cancer risk or to cure cancer.
  • Can be very helpful in preventing Alzheimer’s
  • Keto Diet can be very helpful in reducing the risk of epilepsy. (epilepsy is a mental disorder)

Next in this article we will learn about how the Keto Diet works to lose weight.

Keito Diet Chart or Plan for 1 Month (4 weeks)

Perfect meal chart for ketogenic diets can be difficult to create. In this example give you information regarding at what point what to eat.

First week

During the first week of the Keto Diet you should take one tablespoon of triple powder with warm water at 7 am in the morning.

Then at 8:30 am in the Keto Diet, make banana smudge or coconut milk, chia halwa or pudding with some coconut or walnuts or with almond milk, green vegetables, smoked butter made with almond butter.

During the first week of lunch in the Keto Diet, eat vegetable soup or cardamom salad in mushroom and salad with high fat dressing, or hyphenate dressing carrots, shimla peppers and green beans salad.

After lunch in the Keto Diet, at 2:30, you should have a cup of Greek yogurt and 3 nuts in a meal. You can add some lemon juice to a cup of green tea for breakfast at 5 pm in the Keto Diet.

Dinner at Keto Diet can be served at 7:30 at night with joodles (there is a variety of noodles) or with avocado and boiled broccoli, or mushroom and cream soup.

How can it be beneficial?

In the first week of the Keto Diet Plan, excess weight may be lost, as a low-fat diet eliminates excess water from the body.Not only that, extra sodium is released from the liver.

It does not allow the excess ketones produced in the body to be deposited, but is excreted through the urine.

Consume a lot of protein and good fat foods daily to boost metabolism and burn fat. Take 6 miles throughout the day. As mentioned in this diet, low-carb foods are mentioned.

Green vegetables, fruits, and drifts can be incorporated to nourish the body. Designed for a week, the Keto Diet Plan for Weight Loss can provide energy to the body.

Second Week:

You can have one tablespoon of apple vinegar with warm water at 7:30 AM during the second week of the Kito Diet Plan.

Then add a tablespoon of apple vinegar to warm water during breakfast at 8:30 in the morning, after that you can consume 1 cup herbal tea, 1 cream cheese pancake with organic maple syrup.

Then at 12:30 pm, pan tacos (A tortilla made of corn or wheat that can contain any wedge fillings) with avocado and tomato salad at lunch or you can consume boiled vegetables or broccoli and green bins with high fat sauce.

You can eat 1 bowl of flavored yogurt at 2:30 pm after lunch.

You can have two Flax cookies and 1 cup of spicy tea or herbal tea at 5 in the evening at Keto Diet.

Take Carrot and Vegetable at 7:30 pm during the second week of the Keto Diet then you can have butternut squash soup with fresh cream and lentil soup with milk and cauliflower.

How can it be beneficial?

Need to eat 6 meals in the second week, just like the first week.

Also, consume herbal tea twice a day. Be aware that proper amounts of protein should also be consumed.

Minimal levels of carbohydrates are also required, which is why consuming vegetables is essential.

Bulletproof coffee (Butter coffee) can also be taken instead of herbal tea. Bulletproof coffee is made by mixing butter, coconut oil and cream in ordinary black coffee. This allows the body to receive energy.

Third Week:

In the third week of the Keto Diet Plan, you should drink lemon and organic honey with warm water at 7am.

A cup of green tea and spinach at 8:30 am in the morning after a warm water intake.

At 12:30 pm you can have two nuts or a cup of Greek yogurt in the meal.

At 5pm you can have just one cup of green tea for breakfast.

You can also eat wheat tortilla for dinner in the third week.

How can it be beneficial?

The third week diet plan is the same as the first two weeks, but the third week plan is very different based on the number of calories consumed.

By the third week, the small meals are removed after lunch.

This is because the body uses heavy snack energy and food is easy to digest.

Then the protein-rich diner gets the body back to energy.

Fourth Week:

In the fourth week of the Keto Diet Plan, at 7am you should get lemon powder along with lemonade.

Then you can have 1 cup of Green Tea or Black Coffee at 8:30 for breakfast.

Then at 12:30 pm you can drink 1 apple or 1 glass of buttermilk at a meal.

Also, for dinner at 7 o’clock fruit custard or cauliflower, garlic, sour cream and parmesan cheese mixed with flavored yogurt, you can have a medium sized chocolate brownie dinner.

How can it be beneficial?

The fourth week of the Keto Diet Plan requires eating high fat, high protein and low carb foods. Weight loss can occur to a large extent this week, as ketosis helps burn fat.

This is the week, when exercising regularly with the Keto Diet Plan can benefit the most.

This was an example of the Keto Diet Chart of 4 weeks.

Now we will know what things can be eaten during the Keto Diet Plan.

What to eat in a keto diet?

The following foods can be eaten in the Keto Diet Plan:

  • Green vegetables like spinach, cucumber, broccoli, sprouts, shimla peppers, and cabbage
  • Whole grain foods
  • Nuts – Almond, English walnut
  • Seed
  • Olive oil
  • Every kind of fruit
  • A lot of water

We will now know that there are some things that should not be consumed during the Keto Diet Plan.

What not to eat in a keto diet?

  • Alcohol should not be consumed.
  • Avoid soft drinks or sodden drinks.
  • Avoid consuming fried foods.
  • Do not consume outside food or junk food.
  • Avoid excess spicy foods.
  • Avoid excess sodium intake.
  • Processed meat should not be consumed.


If a person is allergic to any of the foods present in the Keto Diet Chart, It should not be consumed. Need advice from a dietitian or doctor about the Keto Diet Plan. Some things on the Kyoto Diet Plan also depend on the age and health of the person.

That is why it is best to consult a doctor before starting the keto diet plan. Learn more about what types of exercises and yoga may be beneficial for the Keto Diet for Weight Loss.

Some Exercises and Yoga with the Keto Diet for Weight Loss:

If exercise or yoga is also included in the Keto Diet for Wet Loss, then its effect may be seen sooner.

It is also necessary to do it properly. Exercise or yoga can help to reduce obesity, it can also help protect against other health problems.

Below is a brief overview of some of the postures, exercises and yoga we are doing over the course of four weeks.

The first three weeks can be a difficult exercise, but be aware that in the fourth week, do lightweight exercises like stretching, yoga exercises, because in the fourth week, the person lives on a liquid diet.

First Week Exercises and Yoga

Warm-up + Jogging + Running + Jumping Jack + Rope Jumping.

Second Week Exercises and Yoga

Warm-up + rope jumping + squat + pushup + aerobics.

Third week Exercises and Yoga

Warm-up + Climb the stairs + Pushup + Cardio

Fourth Week Exercises and Yoga

Warm-up + yoga + walking + meditation or meditating.

Note: The advice of a specialist should be obtained before doing any exercise or yoga practice. Also, exercise or yoga should be done under the supervision of a specialist. You can also consult a specialist about exercise or yoga as per your age and health.

The Keto Diet Plan for Weight Loss can be a little difficult for some people. That is why we will now give you some tips that can help you follow this keto diet plan.

Some other tips for the Keto Diet:

The Keto Diet Plan may initially have some problems. Eating favorite things can be mind-blowing. Try to focus on things around it.

  • The Keto Diet Plan can be made more effective, for this, do regular exercise and yoga. You can also join a gym or yoga center you wish.
  • Drink water regularly.
  • Relax the body along with the Keto Diet Plan
  • Along with the Keto Diet plan, lifestyle changes can also be made, instead of eating outdoors, it is better to eat home-made meals.
  • Instead of going to a coffee shop for a cup of coffee and a sandwich, eat by making a green vegetable sandwich at home.
  • Eating at the right time.
  • Keep checking and writing down the weight in the early days of the Keto Diet Plan for Weight Loss or every week, this will help to understand how much the Keto Diet for Wet Loss is affecting.
  • Go to bed at the right time and get up early in the morning, be aware that your sleep needs to be fulfilled.

The Keto Diet Plan is not easy for everyone, as it can prevent some things from eating out, there may be some disadvantages, which we will tell you about now.

Disadvantages of the Keto Diet Plan:

Once you know the benefits of the Keto Diet Plan, let us now know some of the disadvantages of the Keto Diet Plan, which are listed below:

  • Nutritional deficiency
  • Nausea or vomiting.
  • headache
  • Feel tired
  • Mood swings or irritability
  • Dizziness
  • Constipation
  • Insomnia

Thank you for reading this awesome article. We hope you liked it. If you want to give any suggestion and need any help, please do comment below.

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