Reversal News Desk,
Once the weight increases, it becomes difficult to reduce it. Many people do not succeed despite various efforts and exercises. Many people do not understand what to do to control the weight. Some start fasting again. But fasting is not a solution. To stay healthy, it is important to eat complete meals every day. So you have to lose weight by eating food. When to eat any food to lose weight in a healthy way, says Dr. Jahangir Kabir – Keto diet or ketogenic diet. This is a super low-carb diet. This diet is low in carbs and high in fat. Along with that, the protein is in the middle. Our normal diet contains 50% carbohydrates, 20% protein and 30% fat. Meanwhile, the keto diet contains 5% carbohydrates, 25% protein and 70% fat. This means that the percentage of these ingredients should be in the amount of food you eat throughout the day. So it is important to know how much carbohydrates, protein, fat, etc. are in a food.
Foods to avoid for now
* All foods made from rice.
* All foods made from wheat.
* All types of pulses.
* All types of potatoes and starchy vegetables such as radish.
* Sugar and all foods made with sugar.
* Milk, all types of milk products, sweet yogurt and sour yogurt.
* Honey and sweet fruits.
* Soybeans, sunflower, rice bran, canola oil, and foods cooked in any common oil.
* Farm chicken, chickens that are fed food produced from tannery waste, are fed soy.
* Beef, cows or bulls that are fattened through injections. This also applies to goats.
Foods you can eat
* Green leafy vegetables, vegetables.
* Sour fruits.
* All types of fish. It is better to eat sea fish.
* You can eat beef or mutton, but it must be free of fattening injections.
* Cow or mutton feet.
* Chicken eggs.
* Fish eggs.
* Ghee, organic butter, extra virgin olive oil, MCT oil, organic extra virgin coconut oil.
* All types of nuts.
* Black tea or coffee without milk and sugar. Green tea with lemon, ginger, a little salt. You can make butter coffee by mixing MCT oil, butter, ghee or organic coconut oil with coffee.
How to start the diet
Morning meal
* Those who have a habit of eating in the morning can have a cup of tea without milk and sugar at around eight or eight-thirty. You can add ginger, lemon and a little salt to the tea.
* You can drink apple cider vinegar or coconut vinegar with lukewarm water.
* You can mix lemon juice with lukewarm water.
Breakfast should be eaten at 8 am and lunch should be eaten by 1:30 pm. Also, those who have the habit of eating breakfast late should have breakfast in the above manner around 11 am and have lunch at 2:30-3 pm.
Lunch
* Before lunch, you must mix one spoon of apple cider vinegar with a glass of water. This will not cause gas problems and will help you cut fat.
* You can include greens, vegetables, fish or meat, eggs fried in ghee, nuts fried in ghee with butter in the lunch menu and definitely include tomatoes, carrots, cucumbers.
* You must cook greens and vegetables with extra virgin olive oil. If you fry fish (do not deep fry) or cook it, do it with this oil. Boil vegetables as little as possible. So that the quality of vegetables is good.
* You can eat lamb, camel, mutton but not more than one piece.
Afternoon meal
If you feel hungry in the afternoon, eat the above-mentioned tea, butter coffee and nuts fried or mixed with butter or ghee.
Dinner
* Drink a glass of water mixed with apple cider vinegar before dinner.
* Dinner will also be like lunch.
* Finish your meal before 8 pm. After that, do not eat anything except water for the rest of the night.
Things to be vowed
You should go to sleep by 10 pm or maximum 11 pm. Because between 10 pm and 2 am, our body releases growth hormones. These growth hormones help a lot in burning fat. If you ignore this natural thing, your diet will remain incomplete and you will not get good results.
* You can do yoga to reduce fat quickly. You can learn different methods of doing yoga on YouTube.
* Follow the above method for seven to eight days. During this time, your body will learn to burn fat or melt fat. This is the first step of your diet.
* Now start fasting in the second step. Start fasting by drinking only water at Sahri. As in normal fasting, refrain from drinking water and everything else during the day.
* Have iftar with nuts, butter and cucumber. You can have other salads or sour fruits along with it.
* Eat dinner as mentioned above by drinking water mixed with apple cider vinegar and definitely finish all the meals before eight o’clock. For best results, finish your meal within an hour of iftar and then continue drinking water.
Other things to keep in mind
* Try to stay as worry-free as possible.
* Be cheerful.
* Try to get some morning sun on your body every day while walking or after walking. Because the vitamin D in the sun helps keep our body healthy.
* Avoid using all electronic devices after 8 pm. This will help you sleep better.
* Avoid all outside food.
Collected from Dr. Jahangir Kabir’s Facebook page and video
