KETOGENIC DIET

 Bahut time se hamare bahut saare viewers diet plan k lie video request kar rahe the isliye is video
me hum sabse best diet plan k bare me jaanenge aur samjhe ki ye kaise kaam karta ha aur
aapko isase kya kya faide ho sakte hai. Me baat kar raha hu Ketogenic diet ke bare me jise aap
keto diet k naam se jaante honge. To kya hai ye ketogenic diet aur kyu ye itni popular aur
effective hai? Me is video me detail me is diet k bare me cover karunga, Pehle me ise simple
tarike se samjhaunga fir jo iske deep aur complex fundamentals hai vo bhi bataunga lekin overall
me ise simple rakhne ki koshish karunga taaki apko is diet ko samajhne me aasani ho.

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 Ketogenic Diet ek method hai jisme aap khaane ki chijo ko kuch combination me khaate hai jiski
vajah se aapki body ketones k produce karne lagti hai. Jab aap apni body me fat burn karte hai to
aapki body ketones banati hai aur aapki body ketones ko alternate fuel source ki tarah use kar
sakti hai. In fact aapki body ketones pe kaam karna jyada pasand karti hai. Ketones aapki body k
liye healthy fuel source hai, sath is me bahut kam wastage hota hai, ye jyada efficient hai aur
ketones me bahut jyada energy hota hai.

 Sabse badi baat ki aapki body me jyada amount me fat stored hota hai in comparison to stored
glucose. Ek average insaan jo overweight nahi hai uski body me roughly around 20% body fat
hota hai jo ki 120000 calories fat ke form me stored hoti ha jabki usi same insaan k body me sirf
1700 calories stored glucose hota hai, to aap hi andaja laga sakte ho ki aapki body ko kaunse
fuel ka use karna chahiye, 120000 calories stored energy jo ki fat ke form me ya fir chote se
glucose fuel source pe jise hum glycogen k naam se bhi jaante hai.

 Jab aap fat burn karna shuru karte ho aur aapki body fat fuel ko use karne lagti hai to aapko
lambe samay tak bhuk nahi lagti hai aur aapki galat khaane ki jo cravings hoti hai vo bhi khatam
ho jaati hai. Sabse bada advantage Ketogenic Diet ka dusre diets k comparision me ye hai ki
aapki bhuk kam ho jaati hai aur aapki cravings khatam ho jaati hai jiski vajah se aap is diet ko
lambe samay tak follow kar paate hai.
 Agar hum Ketogenic diet ko low calorie diet ya fir low fat diet se compare kare to hum paenge ki
ye dono diet carbohydrates me jyada hote hai. Actually me carbohydrates fat ko burn hone se
rokta hai isliye jab bhi koi low calorie diet ya fir low fat diet karta hai jabki usme carbohydrates
jyada hote hai to unhe bahut struggle karna padta hai. Unhe bahut jyada dependent hona padta
hai exercise pe aur uske baad bhi vo bahut kam weight loose kar paate hai aur vo bhi water
weight k form me. Aur kuch samay baad vo give up kar dete hai aur yahi reason hai kyu 98%
diets fail ho jaati hai kyuki aap unhe lambe samay tak follow nahi kar paate hai, aapko har waqt
bhuk lagi hoti hai, aapki cravings bahut jyada hoti hai aur in sabhi chijo ki vajah se aapke liye ye
impossible ho jata hai
 To actually aapki body ketosis me kab jaati hai? Jaise hi aap carbohydrates khana kam karte hai
ya fir band kar dete hai to aapki body ketosis me chali jaati hai matlab ki aapki body ketones
banane lagti hai. Aur ketosis me aane k liye aapko pure din me carbohydrates k consumption ko
kam karke 20 to 50 grams per day tak lana hoga. Aap carbohydrates jitna kam khaenge utna hi
jyada aapki body ketosis me jaegi. To aap ketogenic diet ko fat burning diet ki tarah se dekh
sakte hai aur aap jab weight loose karenge to jarur chahenge ki aapki body se fat bhi burn ho. To
isko agar simple tarike se samjhe to aapko carbohydrates kam karna hai, protein moderate
amount me khana hai, Ye high protein diet nahi hai isliye protein moderate amount me khana hai.
Jyadatar log is baat se dare ya confuse rehte hai ki fat unki body k liye khatarnak hai ya fir unki
body ko fat nuksaan pahuchaegi. Lekin agar aap apne carbs intake ko low rakhte hai to fats se
aapko koi nuksaan nahi hoga. Aur jab aap ketosis me chale jaate hai to aapki body fuel source
shift karti hai aur glucose k badle fat se energy produce karne lagti hai. Aur is process me jaane k
 liye aapko around 3 din lagte hai aur fir dhire dhire aapki body ek fat burning machine ban jaati
hai. Aur dhire dhire ye aapki body me stored fat ko burn karne lagti hai.
 To ab discuss karte hai Ketogenic diet aur dusre diets k baarre. Dusre diets pe aap initially 1 ya 2
hafto tak weight loose karte hai jiski vajah se aapko thodi hope milti hai ki ye diet kaam kar raha
hai aur fir kuch din baad weight loose hona band ho jata hai kyuki ye jo bhi kam ho raha tha vo
sirf water weight tha aur aap actually me aapki body kabhi fat burning state me gayi hi nahi thi.
Aur bahut bada difference hota hai weight loss karna water weight kam hone se aur actual fat
kam hone se. Aur aapko ye bhi bata du ki exercise sirf 15% contribute karta hai aapke results
me, to agar aap sochoge ki me exercise karke vo extra weight kam kar lunga to jo bhi weight loss
hoga vo bahut hi kam hoga in comparison to following a correct diet. Aur iske alava aur dusre
diets me aapko har waqt bhuk lagte rehti hai, aapko carbs khaane k craving bahut jyada hoti hai
jiski vajah se aapke liye lambe samay tak diet follow karna impossible ho jata hai aur aap fail ho
jaate ho. Aur aakhir me blame kiya jata hai insaan k will power ko lekin aap hi socho ki kaise koi
insaan kisi diet ko lambe samay tak follow kar paega agar use har waqt bhuk lagte rahegi ya fir
khaane ki cravings hote rahegi. Aur agar apni cravings ko pura karne k liye jaise hi jyada carbs
khaate hai to aapka blood sugar level badhta hai fir insulin spike hone pe aapka blood sugar
ekdum se drop hota hai. Insulin blood sugar ko kam karne ka kaam karti hai aur iski vajah se
aapko low blood sugar hota hai aur fir aap irritated feel karte hai aur aapko fir bhuk lagne lagti hai
aur firse craving wala cycle shuru ho jata hai.
 Jabki healthy ketogenic plan me aap actual fat ko burn karte hai. Aap is diet me bhi initially kuch
water weight loose karte hai lekin sath hi sath aapki body fat burning mode me bhi chali jaati hai.
Jitna kam aap carbohydrates kam khaenge utna jyada aapki body fat burn karegi. Aur is vajah se
aapko bhuk kam lagne lagegi, aapki cravings khatam ho jaegi. Aur bhuk aur cravings kam hone
pe aap is diet ko lambe samay tak follow kar sakte hai aur is diet me aapko low blood sugar ka
issue bhi nahi hota hai balki aap isme paenge ki aapki energy level dino din badhte jaegi, aapka
focus badhega aur sath hi sath aapki memory power bhi badhegi kyuki aapke brain ko ketones
bahut pasand hai aur aapka brain ketone fuel pe jyada behtar tarike se perform karta hai. Iske
alava aapki body me inflammation kam hone lagenge, agar aapki body me stiffness ya pain hai to
vo kam hone lagega aur aapki skin bhi glow karne lagegi.
 To jo main purpose hai ketosis me jaane ka aur alternate fuel source ko use karne ka vo ye hai ki
aap apni body me insulin ka level normalize kar sake. Nearly 80% logo me insulin ki problem hoti
hai jise inuslin resistance kehte hai. Is condition me insulin receptors insulin ko thik tarike se
absorb nahi kar paate hai jaise unhe karna chahiye aur is vajah se aapki body me insulin ka level
badhne lagta hai. Aur jab insulin thik se absorb nahi hota hai to ise compensate karne k liye aapki
body aur jyada insulin banati hai aur fir jyada insluins se aapki body me aati hai dher saari
problems. To is cycle ko aise samajhte hai. Jyada carbs khaane se aapki body me hota jyada
insulin, jyada insulin ki vajah se aapki body me condition paida hoti hai insulin resistance aur fir
high level insulin ko compensate karne k liye aapki body banati aur jyada insulin. Is condition me
insaan ki body 5 se 7 times jyada insulin produce karti hai. Aur is condition ko hum pre-diabetes
bhi bol sakte hai. Aur agar ye condition jyada samay tak continue ho to aapko diabetes, fatty liver,
mood swings, cancer aur metabolic syndrome jo combination hai kai saari bimaariyo ka. Jaise ki,
high blood pressure, high cholesterol, heart problems etc etc, Itna hi nahi jyada insulin hamare
arteries me plaque banana lagti hai, calcium clotting karne lagta hai aur is hadd tak clotting karta
hai ki jisase aapko heart attack bhi ho sakta hia.
 To ab baat karte hai ki aapko ketogenic diet me specifically kya khana chahiye aur most
important kitni quantity me khana chahiye. To ise me simple tarike se samjhata hu ki aapki jo
daily calorie intake hoti hai us total calorie intake me se sirf 5% calories carbohydrates se aani
chahiye. Is 5% me aapko vegetables count nahi karna hai aur iske 2 reason hai. Pehla ki
vegetables me bahut kam calories hote hai aur dusra ki me sabko jyada se jyada vegetables
khaane k liye encourage karta hu. To iska matlab hai ki agar me aapko carbs kam karne keh raha
hu to aapko vegetables kam nahi karna hai aur waise bhi vegetables ka glycemic reaction bahut
low hota hai aur inki vajah se aapka blood sugar level spike nahi hota hai matlab ki vegetables se
aapka Insulin spike nahi hota hai. Aur ek aur khaas baat vegetables ki ye hai ki inme dher saara
fiber hota hai jo ki hamari body k liye bahut acha hota hai. To aap apne khaane me 5% calories
vegetables se le sakte hai.
 Fir aata hai protein, to jaisa ki maine pehle bataya ki Keto diet me aapko moderate amount me
protein khana hai. Bahut jyada nahi aur bahut kam bhi nahi. To aapki total calories me se 20%
calories aapko milni chahiye protein se. Aur iske liye agar aap pure din me 3 meals lete hai to har
meal me around 30-35 grams protein kha sakte hai. Aur agar aap 4 meals lete hai to har meal me
20-25 grams protein le sakte hai.
 Aur last me aata hai fat jo ki keto diet ka sabse important part hai. To aapko aapke total daily
calories ka 70% calorie fat se lena hai. Sunane me 70% bahut jyada lag raha hoga lekin ye 70%
calories fat se jab grams me aap convert karoge tab ye jyada nahi rehta kyuki 1 gram fat me 9
calories hote hai jabki protein aur carbohydrates k 1 gram me 4 calories hote hai.

 To example k taur pe agar hum hamari daily calorie intake 1600 calories rakhte hai to hamari
plate kya kitne amount me aaega Shuru karte hai carbs se to 5% carbs agar hum lete hai to 80
calories hume carbs se milni chahiye aur 1 gram carbs me hote 4 calories iska matlab hai aap 20
grams maximum carbs kha sakte hai pure din me. Aur fir aap 80 calories le sakte hai vegetables
se aur me chahunga ki aap jyada se jyada vegetables khaaye

 Fir protein hume lena hai 20% jo ki 320 calories ho jaenge aur 1 gram protein se milta hai hume 4
calories to hume 80 grams protein khana hai pure din me. Aur is 80 grams ko aap divide kar
sakte ho apne pure din k meals k hisaab se.

 Aur last me aapko 70% fat khana hai. To 70% of 1600 is 1120 calories. Aur 1 gram fat me hota
hai 9 calories jiska matlab hai hume total around 124 grams fat khana hai daily.

 To dekha aapne ki kaise protein 20% hone pe bh 80grams khana hai aapko aur fat 70% hone pe
bhi aapko sirf 124 grams khana hai.

 Aap jab bhi koi food item khaate hai to usme combination me macro nutrients present hote hai.
Isliye aap jab protein khaate hai jaise ki paneer, cheese, eggs, chicken, mutton aur fish to aapko
protein k sath milta hai high quality ka fat.

 Aur fat k pure sources dekhne jaaye to hai Ghee, Coconut oil, butter, olive oil aur avocado aisa
fruit hai jisme fat achi quantity me hota hai aur sath hi thode amount me carbs bhi present hota
hai.

Aur Carbs k consume karne k liye aap nuts aur seeds kha sakte hai. Jaise ki walnuts, almonds,
peanut butter aur thode amount me berries bhi kha sakte hai.

 Aur last me ye clear kar du ki kya kya aapko bilkul nahi khana hai. Kyuki aksar log confused rehte
hai ki 5% carbs allowed hai aur vo un 5 % carbs me galat chije khaane lagte hai.
 Aapko grains, bread, biscuits, pasta, noodles, bakery items, cold drinks aur sugary items bilkul
nahi khana hai. Besan aur maide wali chije bhi avoid karni hai aur allowed 5 % me bhi inhe
include nahi karna hai. Packet juices bilkul avoid karna hai kyuki inme hota hai dher sara sugar.
Aapko agar mitha khana hai ya apni chai ya coffee ko mitha karna hai to aap natural sweetener
ka use kar sakte hai jaise ki stevia aur xylitol.

 Vegetables jyada se jyada khana hai kyuki vitamins aur minerals k sath sath hota hai inme dher
sara antioxidants aur phytonutrients. lekin vegetables me aapko potato aur sweet potato avoid
karna hai kyuki isme hota hai starch aur ye body me jaake glucose me convert ho jata hai.

 Iske alava aap soya oil, canola oil ya fir corn oils ka use naa kare iske badle ghee, coconut ya fir
sarso k tel ka use kare.

 To ye tha pura detail ketogenic diet ke bare me aur me umeed karta hu ki me aapko keto k bare
me sare details de paya hu. Agar aapke keto se related koi bhi sawal hai to aap comment section
me puch sakte hai. To aaj se hi keto diet follow karna shuru kare aur khud experience kare iske
amazing benefits.Thank you for watching, see you in the next video till then take care. Stay
healthy and stay fit.