Japanese keto diet plan for weight loss

People have recognized that obesity has affected their life physically and mentally in recent years. They try to lose weight fast, but it is a challenge for anyone. Because finding a diet plan for weight loss and training the body with exercises is difficult. The students are busy with assignments and jobs, so they do not have adequate time to cook healthy, low-carb meals. Students consume fast food and sugary drinks daily. It is the main reason they are easy to gain weight. This article inspired you to find ways to set weight loss goals and have more ideas about natural foods for weight loss. The low-carb meals and Keto meals plan can help control your weight and reach a balance in your life.

 What are low-carb foods and keto meals?

•   Low-carb food reduces the carbohydrate in rice, wheat, and sugary foods. You should not consume . Low-carb cuisine is high in protein, good fat, and vegetables.
•  The Keto diet is a meal plan that is one type of low-carb diet. Your meals are built by 60%- 70% fat and 20%-35% protein. It helps to reduce blood sugar and insulin level because people consume fewer carbohydrates from rice, bread, noodles, or fruits high in sugar: banana, mango, raisins, and grapes.
•  Many studies indicate the benefits of a low-carb diet for overweight people. One of them is the research by Choi et al.(2020). It shows that low-carb cuisine helps to control weight and benefit the obese patient.

Mechanism of Keto diet for losing weight 

• Eating more good fats and low carbs transforms your body into ketosis. During this period, your body starts to burn stored fats for energy. It happens because the body has not had enough glucose available to burn, and your body uses stored fats. For this reason, Keto meal is suitable for people who want to lose weight and obese patients and also a good idea for type 2 diabetes. 
• The article “Long-term effects of a ketogenic diet in obese patients” published in the national library of medicine of the USA indicates that “ It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol, and blood glucose, and increased the level of HDL cholesterol.”

 Symptoms should be considered

• As PubMed.gov, there are some symptoms your body may have when you apply the Keto diet :
• Fatigue
• Nausea
• Headache
• Weight loss
• Brain fog
  They are common symptoms when your body starts Keto, So before deciding to apply the Keto, you should advise the doctor.
  
  

 Tips for Keto diet plan on the budget 

How to build a keto cuisine with tight money? There are some simple tips for a beginner if you do not know where to start. Moreover, remember to do exercises for weight loss a few days a week

• Buy foods as they are in the season, especially non-starchy veggies. The food in the season is not only fresh but also good.
• Eggs are a good choice for Keto because they are high in protein and affordable. There are many good low-card recipes in which you can add eggs.
• Buy foods in bulk or bigger containers such as nuts, seeds, and big oil container is less expensive. 
• Sales foods. Friday and weekends are good times for sales because stores need to fill up new products. Remember to walk in around noon because store staff has almost completed their display for sales.
• Choose frozen if it is possible. Some foods such as berries, broccoli, cauliflower, ground meat, or frozen meat are cheaper than fresh ones.

 Types of Keto

 There are several types of Keto:

• The standard diet contains 70% fat, 20% protein, and 10% carbs.
• High protein diet : 60% fat, 35% protein, 5% carb.
• Cyclical diet: 5-day keto and two-day high carb
• Target diet: you can eat more carbs before or after your workouts.
  When you start Keto, you should ask the advice from your doctor which type is fit for your body. 
  
  
  

Vegan Keto

 The research from Craig (2009) showed that Vegan meal helps to reduce the risk of health conditions like heart disease, colon cancer, and diabetes. However, vegetarians may encounter to be not adequate protein, B12, fatty acids, iron, and vitamin D. Below are the suggestions to decrease the side effects of vegan Keto and ideas for the Vegan keto grocery list.

Vegetarians should add more below the food list and exposed to the sunlight

• Vitamin B12: fortified cereals, soy drinks, take a pill for supplement…
• Protein: bean is a good source of protein, chickpeas, tofu, lentils, and soy drinks.
• Fatty acids: leafy green vegetables such as spinach, kale, whole grain, almond, and walnuts.
• Iron: take a supplement, black-eyed peas, dried apricots, and strawberries.
• Vitamin D: spending more time under the sunlight.

Vegan Keto suggestions for grocery list

• Good fats: coconut oil, coconut product, olive oil, avocado oil, nut oil such as almond, hazelnut 
• Vegan butter: peanut butter, cashew butter, almond butter
• Vegan protein: tofu, mung bean, broccoli, spinach, brussels sprouts, edamame, lentils, pinto beans, chickpeas, fava bean, quinoa.
• Berries: strawberries, blueberries, raspberries, blackberries
• Avocado
• Mushroom

Sources :

• Bostock ECS, Kirkby KC, Taylor BV, Hawrelak JA. Consumer Reports of "Keto Flu" Associated With the Ketogenic Diet. Front Nutr. 2020 Mar 13;7:20. doi: 10.3389/fnut.2020.00020. PMID: 32232045; PMCID: PMC7082414.
• Choi, Y. J., Jeon, S. M., & Shin, S. (2020). Impact of a Ketogenic Diet on Metabolic Parameters in Patients with Obesity or Overweight and with or without Type 2 Diabetes: A Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(7), 2005. https://doi.org/10.3390/nu12072005
• Craig, W. J. (2009). Health effects of vegan diets. The American Journal of Clinical Nutrition, 89(5), 1627S-1633S. https://doi.org/10.3945/ajcn.2009.26736n
• Dashti HM, Mathew TC, Hussein T, Asfar SK, Behbahani A, Khoursheed MA, Al-Sayer HM, Bo-Abbas YY, Al-Zaid NS. Long-term effects of a ketogenic diet in obese patients. Exp Clin Cardiol. 2004 Fall;9(3):200-5. PMID: 19641727; PMCID: PMC2716748.