Diet in LockDown During This Corona Outbreak.
Updated: Apr 18, 2020
60-75% of calories from FAT (or even more)
15-30% of calories from PROTEIN 5-10% of calories from NET CARBS
Keto diet is the best way to maintain your body fat when you are not able to go to the Gym due to lockdown. It is very simple and effective. Keto diet is a high fat, desirable protein and low carbohydrate diet. Here stored fat is forced to burn with high impute of fat. A low intake of carbohydrates forces the liver to burn the fat in fatty acids and ketone bodies. So, in short, if you are on keto diet, i.e. on a low carbohydrate diet you are compelled to burn the fat of your body. Ketone body passes into the brain and supply the essential fuel to the brain to perform his normal function as glucose does. Keto diet allows the fat to use as a supplement of glucose.
This type of diet introduced for the patient of epileptic seizures in 1920. Dr. Russell Morse Wilder, at the Mayo Clinic, built on this research and coined the term "ketogenic diet" to describe a diet that produced a high level of ketone bodies in the blood (Ketonemia) through an excess of fat and lack of carbohydrate. Later on, it became very popular and used with anticonvulsant medication. An increased amount of ketone in the body (known as ketosis) decreases seizure. It is now using as a fat-burning process for fitness concuss people and gym-goers.
1. Get your daily net carbs (total carbs minus fiber) down to less than 50 grams, preferably 20-30 grams. Increase slowly to find the optimal carb intake that allows you to stay in ketosis.
2. Keep your protein intake moderate. Your body fat percentage determines the optimal protein intake (0.6 to 1 grams per pound / 1.3 to 2.2 grams per kg of lean body mass).
3. Increase the proportion of calories that come from healthy fats (monounsaturated, omega 3s, saturated). Limit your consumption of fruits to coconut, avocado and a small amount of berries. Also, avoid eating low-carb treats if they trigger cravings.
4. Eat when you are hungry, even if it’s a meal a day. Don’t let others dictate what you eat or how often you eat. You don’t have to limit quantities of food deliberately, but you should stop eating when you feel full, even if the plate is not empty - keep it for later.
5. Don’t count calories - listen to your body needs. Ketogenic and low-carb diets have a natural appetite control effect and you will eat less.
6. Increase the quantity of water you drink - at least 2-3 liters a day.
7. Don’t be afraid of saturated fat and use it for cooking (coconut oil, butter, ghee, lard, tallow, palm oil - organic from sustainable agriculture).
8. Use unsaturated fats for salads (olive oil, nut oils, sesame oil, flaxseed oil, avocado oil - organic, extra virgin). Some can be used for light cooking.
9. Make sure you avoid all processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils, trans fats, soybean oil, corn oil, grape-seed oil, and canola oil.
10. If you eat nuts, consider soaking and dehydrating them. Eat raw dairy (or none in case of allergies and food sensitivities). Look for raw, organic, grass-fed dairy. Avoid milk (high in carbs) or use small amounts of unpasteurised full-fat milk.
Point to Ponder: When you are on a Keto diet try to maintain sodium & potassium level and take micronutrients (Vitamins & Minerals). So, it is always better to start your diet plan under any expert like doctors and dieticians. You need to do freehand exercises also to get the optimum result of this diet plan.
Author: Prof.Satyen Bhattacharyya MPT, COMT, CMT, CDNP, DOMTP(Pursuing)
Associate Professor: BIMLS, Bardhaman
Chief Physio: Fit O Fine Fitness Solutions
STAY AT HOME, BE SAFE, HAVE PROPER DIET
Liu H, Yang Y, Wang Y, Tang H, Zhang F, Zhang Y, Zhao Y. Ketogenic diet for treatment of intractable epilepsy in adults: A meta-analysis of observational studies. Epilepsia Open. 2018 Feb 19;3(1):9–17. doi:10.1002/epi4.12098. PMID 29588983.
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Disclaimer: -Blog is generated for informative purposes. Views expressed in the blog are personal and belong to the author of the blog. Lifetrons is publishing it on behalf of the author.