Everyone in Pakistan is looking for information on Keto Diet Pakistan. Here are some recommendations on what you can eat while you are on KETO in Pakistan. First, you need to understand what a KETO diet is and then you can decide what to eat and what not to eat. IF you are doing the KETO diet in Pakistan, We are sure that you won’t find many options on the shelf but once you understand what the diet is, you can figure out the rest.
Keto Diet Pakistan
Everyone around is fitness conscious these days specifically girls and new diet plans are being opted to lose weight rapidly in a limited period without challenging health. Among all of the diet plans, the keto diet is being highly recommended by nutritionists and fitness trainers. But before you go for starting this diet, you should know about what is keto diet so here you go!
What is high fat?
The keto diet or ketogenic diet is very simply put on a high-fat, low-carb diet. It’s roughly 70% fat, 25% protein, and 5% carbohydrates. The keto in ketogenic comes from ketones. Ketones are small fuel molecules that are produced in the liver from fat and are an alternative source of energy when you eat a moderate amount of protein and very, very few carbs.
So, in the keto diet, your body runs almost entirely on fat. Your insulin levels drop, after which fat burning picks up speed and you lose weight. When your body is in ketosis, the best thing about it is that you feel less hungry but never short on energy.
Carbohydrates – Also called Carbs, are organic compounds that contain sugar, starch, and cellulose. Carbs are present in foods like bread, chapatti, rice, potato, etc. and the body breaks down the glucose from carbohydrates to generate energy.
Fats – Fat is an essential component of a diet as fats provide essential fatty acids and are used to generate and store energy in the body. Some vitamins are fat-soluble, meaning, they require the presence of fats to be utilized by the body.
Proteins – Proteins are present throughout the body. They exist in large molecules with long chains of amino acids. Proteins make 30% of our muscles, 20-30% of liver and thus, are an essential component of our diet.
How to Lose 10 Kgs with Keto Diet in Just One Month?
Normally, any staple diet consists of rice, chapatti, or bread. Hence, the intake of carbohydrates is at a significant 50%, whereas fats intake is low, around 20-30%. Therefore, most of the energy generated by the body is through the carbohydrates.
So, what happens when your body gets 70% of fat and only 5-10% of carbs?
- When the body does not get carbs (or sugar/glucose) in their required percentage, it starts to look for alternatives present in the body to generate energy.
- During this starvation of carbohydrates, the liver helps in breaking down the fats to form a substance called Ketones. And this process is called Ketosis.
- Now, the body starts utilizing Ketones as the primary source to generate energy.
- As you burn more of Ketone, you are indirectly burning the stored fat.
- When you follow the diet properly, your body burns the fat at a very high rate as you are significantly low on carbs. That’s precisely why it is also called a low carb diet, or low carb high-fat diet.
Although there are several keto diet plans available on the internet it needs one to understand what has to be done in starting with the keto diet. For this diet plan, you have to wave goodbye to sugar, even good sugars. Any kind of bread, roti, there is a big no for that.
Most importantly, it is highly recommended seeing a doctor or nutritionist before you go onboard upon the diet as everyone has a different physique as well as digestive system plus hormonal efficiency so it is mandatory to take precautions. This diet, however, is not for pregnant women and it most definitely isn’t for diabetic people on medication.
KETO Diet plan Pakistan
Here we are sharing one of the best keto diet Pakistan meal plans to lose 10 Kgs merely in a month. Please make sure to follow it accurately for best results:
- 8 am – 1 tbsp of apple cider vinegar with 2 sips of water
- 8:15 am – 1-liter water
- 9:15 am – Omelette with 2 eggs, one slice of cheese and sliced mushrooms
- 11 am – Green tea (Tapal tea bags – simple)
- 1 pm – Salad (mostly greens, feta cheese, at times strawberries)
- 4 pm – Strawberries or almonds as a snack, green tea
- 7 pm – Butter chicken, keema Shimla mirch (cottage cheese on the side), palak paneer, sometimes bhindi and relay
- 8 pm – Green tea with lemon squeezed
- Try to cook everything using desi ghee or white butter
- Consume a total of 3 – 5 liters of water a day
Why Go For Keto Diet?
Here is why you should go for the keto diet and the benefits you can have from this amazing diet plan:
Weight Loss
One of the main advantages of this diet is simply weight loss. When you are in the range of the weight you are supposed to be. You feel fit, your energy levels are intact, and your productivity levels are on a high.
Cholesterol
Keto will help you keep your cholesterol levels down since you avoid sugar-based foods and keep a check on your weight. Keeping your cholesterol levels under check will keep you healthy and better prevent silent killers such as hypertension.
High Blood Pressure
Many Blood Pressure cases are directly related to obesity and high cholesterol, which can be improved in a short span by following the keto diet plan. In short, you will have a healthy heart.
But some of you may think that fat is inadvisable for people with heart-related diseases or threats. But, when you are burning fat at such a high rate, it doesn’t matter.
Diabetes
Keto will help type-2 diabetes people and also pre-diabetics who are not on insulin. However, people on insulin should consider talking to the doctor before starting with the diet plan for adjusting the insulin levels if required.
Some of the Disadvantages of Keto Diet
Every diet has pros and cons to it, and the keto diet is no different. It would be ethically wrong to claim that it’s perfect – it isn’t so here are some of the things you can experience while going along with keto diet plan.
Headaches
It is quite possible that whenever you switch from a high carb way of living (bread, pasta, etc.) to a low carb diet, you may experience headaches. This is largely down to your body craving carbs as carbs make you feel good, by causing a release of serotonin (a feel-good hormone). When you cut out carbs or reduce them on a keto diet plan it’s normal to feel flat and experience withdrawal systems. So don’t be upset and keep up the motivation as, after all, it will be turning out fruitful for your fitness goals subsequently.
Food Cravings
One week you can eat anything you want, but then the next week… you decide to go on a ketogenic diet and all of a sudden there are a bunch of foods that you can’t eat. If you’re used to having lots of carb-based foods then you will have a shock to start with. You will likely crave sweet foods and dream about chocolate cake. This tends to happen for the first week or so before you get more used to it.
Bad Breath
Because you are eating lots of meats and fish, you are likely to have worse breath. That said as long as you brush your teeth, drink plenty of water, and carry some chewing gum around with you – you should be fine. So don’t make it an excuse for not going with the diet.
Lack of Energy
During the first week of a ketogenic diet, it’s normal to feel lethargic and dull – this means feeling very tired and lacking in motivation. It takes a couple of weeks to fully get into the swing of things. The better you will keep up your motivation level, the greater are the chances for you to get friendly with your keto diet plan at the earliest.
Expensive
Buying keto foods can add up to your budget as meat and fish are expensive. Try to go with all such eatables as per the keto diet plan which is not much expensive or you can manage the quantity as per the budget. It is all upon you how well you take it and plan it accordingly.
Unsustainable
I’ve yet to meet many people who live, sleep and breathe keto as a lifestyle. Some people do it, but they are few and far between. For most people, a keto diet is a great way to boost health, and lose weight over a short period.
It’s a fantastic way to get things moving. Once you’ve lost the weight and you are happy, you can then switch to a calorie-controlled diet, and introduce more carbs back into your diet. Don’t rush to the normal diet, take it slowly and in a way that could be managed well to sustain the fitness you gained as a result of this keto diet plan.
So if you are ready to take this challenge for losing 10 Kgs in a month, pack up all of your motivation for these days and stick to the keto diet plan in a way that it turns out to be your lifestyle. Well… we are not saying to decolorize your life, eat good and clean plus you can enjoy cheat days once you get done with the one-month keto challenge. Let us know fi this Keto diet Pakistan guide was good enough for you. Wish you good luck!
