WELCOME TO THE KETOGENIE DIET

PAKISTAN

You are probably reading this because you have heard of this Keto Diet

(also called Ketogenic or LCHF) and you wanted to check it out. In any

case, you have landed in a friendly place where you can get started on

this life changing life style.

Before starting any diet you need to consult with a medical professional

to see if It is right for you. It is important to understand the impact a diet

may have on your body and your medical conditions. This will help you

to be safe and will give you optimal results.

Basic Rules & Guide Lines

1. Please Be Kind, everyone was a new member once. Kindly guide

them to the pinned post at the top of the page, and say hello and

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 welcome them. Rudeness and disrespect of members or moderators

in any form will result in being banned from the group. We want

everyone to feel safe to share. No question is stupid here, we want you

to ask questions and feel supported.

2. No Self Promotion, Please do not post links to your programs, your

websites etc. Unless you have express permission from the Admins.

Helpful articles are great, just make sure they aren't click-bait or full

of so many ads that it's impossible to read. If you like something and

want to share it here, just make sure you explain why you are sharing

so we don't assume you're a spammer linking to clickbait.

3. Do not approach members selling products or services. You will be

removed and banned for harassing members. If you've been contacted

by a group member trying to sell you a product or service please let us

know.

4. Try to keep all posts related to the groups subject - Ketogenic

Dieting.: ) Our admins and moderators are amazing people who

volunteer their time to keep the group clean and consistent.

5. DO NOT BLOCK ADMINS, Anyone who blocks the admins will

find themselves removed and banned. We can still see you and FB

shows us all members who have blocked us. ;) This is a frequent trick

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 used by spammers and we monitor this group VERY closely with our

team.

6. NO BASHING, Please do not post content that has been previously

posted in another group for the purpose of mocking. No mocking of

other ways of eating, other programs and lifestyles and people. We

can disagree with their way of eating without being pompous about it.

This way of eating is not for everyone and that's okay.

7. Our group is growing by each passing day. Our valuable members are

from all cultures and all life styles and what you find funny may

offend others, so think before you post.

8. No posts advertising/promoting or originating from other FB groups

of any sort or from any other ketogenic groups, this includes

advertising your own blog, or other social media location e.g.

Pinterest, Instagram account etc. it is extremely rude to come to our

group only to poach members for your own or your friends etc.

group/pages/.website.

9. Food vendors can send their advertisements three days a week

Friday, Saturday & Sunday. (kindly make one post for all your

products).

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10.If you are in any doubt as to what you can and cannot share, inbox as

admin FIRST and please be patience. We will get back to every

message. Staring your post with “Admin please delete if not allowed”

is not an exclusion from the above rules.

What is Ketogenic diet???

A Keto diet is well known for being a low carb diet, where the body

produces ketones in the liver to be used as energy. It’s referred to as

many different names – Ketogenie diet, low carb diet, low carb high fat

(LCHF) etc. when you eat something high in carbs your body will

produce glucose and insulin. Glucose is the easiest molecule for your

body to convert and used as energy, so it will be a chosen over any other

energy source.

Insulin is produced to process the glucose in your bloodstream, by taking

it around the body. Since the glucose is being used as a primary energy,

your fats are not needed, and are therefore stored. The Ketogenic diet

works because it changes how our bodies process energy.

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Ketogenic diet have well documented benefits, including helping to treat

epilepsy, weight loss and reduced diabetes risk. A traditional Ketogenic

diet is focused on eating about 75% fats, 5% carbs and 20% protein.

Simply by focusing on eliminating major sources of sugar and

carbohydrates, especially from grains and possibly legumes and dairy,

too-while also increasing calories from healthy fats and quality proteins,

most adults will see fast weight loss and improvement in overall health.

Each person is different, but generally reducing carbs and properly

maintained Keto diet is to force your body into this metabolic state

known as Ketosis.

Ketosis is a natural process the body initiates to help us survives when

food intake is low. During this state, we produce Ketones, which are

produced from the breakdown of fats in the liver.

“Getting started”

Go to a Keto calculator

https://www.ruled.me/keto-calculator

use a Tracker. I use “My Fitness Pal” to keep me on track. You can

change the ratios for the Keto diet plan or anything else out there. I also

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use it to enter my food details so that I can figure out what macro

nutrients are in each serving and then adjust them to get it right.

We need to start the diet by quitting certain food

items from our diet.

What we can’t eat ?

“Say NO”

 No roti

 No rice

 No daal

 No grains

 No corn flour

 No sugar

 No sweet

 No bakery items

 No regular breads

 No regular cooking oil

 No starchy underground veggies.

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 No fruits except handful of berries and avocado.

 No fresh juice.

 No cold drink or packed juices.

 No milk

 Say no to processed cheese, meat and other food items as much as

you can.

 No commercial sauces because of hidden carbs. (Always check

ingredients as most of them have carbs and sugar).

 No fast foods.

 Say no to sugar, high fructose corn syrup, honey and agave nectar

need to be ditched. Even if honey and agave are healthy whole

foods, sugar is still sugar and will bump you out of Ketosis.

 Low fat foods also are a big No.

Don’t look up nutrition information after you have eaten something,

always look it up before.

Do eat real foods, veggies that grow above ground, beef (grass feed

and antibiotic free if you can find it) chicken, fish, mutton, bone broth

(to balance your electrolytes) replace your regular salt with pink

Himalayan salt (Lahori salt).

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 What can we eat ?

“Say YES”

 Meat:

As far as possible, choose grass-fed or organic meat. (All cured meats)

 Beef

 Chicken

 Mutton

 Duck

 Turkey

 Offal

 All Sausages (containing only meat and spices.)

 Eggs:

Any way you like them for breakfast, lunch and dinner. Real

organic (desi) eggs are definitely best, if you can find them.

 Fruits:

 Berries

 Avocado

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 Fish/Sea Food:

 Salmon,

 Rahu

 Malhi

 Trout

 Pamfret,

 Tuna

 Prawns

 Sardines

 Squids etc.

(Try to avoid farm fish)

 Drinks:

 Black tea (not with milk)

 Coffee with cream, butter and coconut oil.

 Sparkling water.

 Black coffee.

 Green tea

 Peshawari Qehwa

 Smoothies made with (berries, Greek Yougurt, Almond and

Coconut milk).

 Herbal teas.
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 Veggies:

Rule of thumb here is, if it grows above ground it is “OK”

 Cauliflower

 Eggplant

 Summer squash

 Cucumber

 Zucchini

 Pumpkin

 Lettuce

 Brussels sprout

 Bitter gourd

 Okra

 Mushrooms

 Onions (in moderation)

 Liver

 Tomatoes

 Spinach

 Saag

 Bell Peppers

 Garlic

 Ginger

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  Loki

 Ridge Gourd (Ghia Tori)

 Radishes

 Mint leaves

 Green chillies

 Parsley

 Turnip (in moderation)

 Sweeteners:

 Erythrritol

 Stevia

 Xylitol

 Fats:

 Animal fats

 Desi Ghee + Butter

 Beef tallow

 Coconut oil (Extra Virgin)

 Olive oil (Extra Virgin)

 Heavy Cream

 Mayonnaise (home made with olive oil)

 Avocado oil

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 Seeds:

 Chia seeds

 Basil seeds

 Flax seeds

 Pumpkin seeds

 Sesame seeds

 Sunflower seeds

 Flour:

 Almond flour

 Flaxseed flour

 Coconut flour

 Hazelnut flour (other nut flours)

 Nuts:

 Almonds

 Peanuts

 Brail nuts

 Hazel nuts

 Walnuts

 Pecans

 Pinenuts (all are in moderation)

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 Dairy (all full fat):

While you are trying to lose weight, it may be better to cut out all

dairy other than these:

 All kind of cheese (preferably unprocessed)

 Butter (grass fed)

 Cream (heavy whipping)

 Ghee

 Greek Yogurt

 Parmesan Cheese

 Kefir

 Condiments / Spices (in moderation) :

 Mustard

 Salsa (no sugar added)

 Salt (pink Himalayan)

 Pepper

 Chili powder

 Basil

 Oregano

 Rosemary

 Thyme

 Cinnamon
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  Cumin seed

 Coriander powder

 Garam Masala

 White pepper

 Paprika

 Cardamom

 Nutmeg

 Turmeric

 Sea salt

 Hot sauce (no sugar added)

If you are eating all the right things and sill not losing weight, you may be

eating too many nuts, too many berries or too much dairy or protein. Try

cutting back on those and see how it goes.

For Further Guidance:-

https://www.ruled.me/ketogenic-diet-faq/
https://www.reddit.com/r/keto/wiki/keto_in_a_nutshell
http://www.ketoconnect.net/ketogenic-diet/
https://www.reddit.com/r/keto/wiki/faq
http://www.ketoconnect.net/keto-diet-shopping-list/
http://catsfork.com/Health-Diet/KD-carbCounter.html
http://cholesterolcode.com/basics/

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Eat healthy, Stay Healthy and Happy!

Best Regards,

Maheen Adnan
Ketogenic Diet Pakistan

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