how to do keto diet? Best keto diet chart for beginners 2022

The word keto diet chart is associated with excess health or weight.  No matter how hard we try to lose weight.  No one weakens the body without eating all day but cannot lose weight.  Suffering from various tensions and worries about excess body weight.  The most popular is the Keto Diet Chart for weight loss or excess body fat.  We can lose weight very fast with keto Diet.

how to do keto diet? Best keto diet chart for beginners

At present, the most popular person in Bangladesh dr. Jahangir Kabir Sir.  There are very few people who have not heard his name.  Especially those who are familiar with online or use Facebook and YouTube, most of them know about Jahangir Kabir Sir.

Those of us who are health conscious people must be on Facebook and YouTube.  I must have seen Jahangir Kabir's various health related or diet related posts and videos.  In addition to weight loss, he provides a wide range of health advice.In his post or video, he discusses how to lose weight fast only with Keto diet. Keto diet chart and how to lose weight and stay healthy.  Everyone is benefiting from this.

So in today's article, I will discuss in detail a widely discussed and popular Keto diet chart given by Jahangir Kabir Sir.  Today's diet chart will be very useful for those of us who are thinking of starting a new weight loss diet.

At the present time,Dr Jahangir Kabir diet chart Sir has spread around quite well.  Basically this diet method has gained its popularity from the success rate and is increasing day by day.  And this popular dieting method is called keto diet or ketogenic diet.

What is the keto Diet?

Keto diet or ketogenic diet is called super low-carb diet.  In this diet, the carbs in the diet will be very low in the extreme level and the fat will be very high and the protein will be in the middle level.  Our normal diet consists of 50% carbohydrates, 20% protein and 30% fat.

But in a typical keto diet, the total caloric need for carbohydrates is less than 5%, protein is 25% and the rest is 60% fat.  This means that the percentage of what you will eat throughout the day will be such.  So first you need to know about the amount of carbs, protein and fat in any food.

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How the Keto Diet Works

The Keto diet contains the least amount of carbohydrates.  As a result, the Keto diet works to reduce excess body fat instead of carbohydrates.  When our body cannot store energy from carbohydrates due to its low carbohydrate content, it starts absorbing energy from fats and burns fat.

Normally our body stores energy or energy from carbohydrates. As a result of this keto diet, when he cannot collect energy from carbohydrates then the excess fat stored in the body breaks down and builds energy then body weight starts to decrease.

Keto Diet Chart or Keto Diet Food List

I will present to you the Keto diet chart of Dr Jahangir Kabir Sir.  But so that you can easily understand, so I will share the Keto diet chart in two parts.

1) Foods that should not be eaten at all

2) And the foods that you can eat or are not bound to eat

Foods on the Keto Diet Not to Eat at all -

If you want to go on a keto diet, you can't eat certain foods and there is no benefit in eating keto diet.  Let's  know the list of food

1) Nothing can be eaten of rice.  That is, something made from rice (such as rice, rice bread, rice cakes and other items).

2) Do not eat anything made from wheat (e.g. bread, bread, biscuits, any other ingredients made from wheat)

3) All types of pulses should be avoided.

4) All types of potatoes should be avoided.  (E.g. sweet potato, plant potato or any vegetable like potato-like sugars such as: radish should be avoided.

5) Sugar is strictly forbidden.  Sugar has serious side effects.  So sugar cannot be eaten.  And none of the things that are made with sugar can be eaten at all.

6) Yogurt, sour yogurt or sweet yogurt and milk or anything made directly from milk should be avoided.
Honey and sweet fruits should not be eaten.

7) Do not eat soybean oil at all, in addition to sunflower oil or rice ban oil should be avoided completely.

8) Do not eat broiler chicken meat, chickens that take food produced from tannery waste or are fed soya should be excluded from eating.
Stay away from beef or mutton for now.  In particular, cows or calves that are fattened by injection should be excluded from eating altogether.

Foods list that you can eat in keto diet

Here is a list of foods that you can eat while on the keto diet, or foods that will not be a problem:

1) In the Keto diet, you should eat most of the green leafy vegetables. Eat as many vegetables as you can.  However, there are some vegetables such as carrots, fresh sweet pumpkins, etc. These should be eaten less.

2) You can eat any sour fruit (such as olive, mango).

3) You can drink fresh coconut water.

4) Any type of fish can be eaten, but fish with oil is better.  There are some native fish such as pangas, boal, sarputi, brigade, grass carp, baim etc. Fish is high in oil so eat more of these.  Sea fish and oily fish are the best.

5) If you want to eat meat, you can eat beef and mutton, but you must eat less.  However, beef or mutton should be eaten which is injection free and reared by eating grass, herbs or straw.  Beef or mutton that is fattened by injection should not be eaten at all.

6) Cow or calf legs can be eaten because it contains calcium.  Eating cow's or goat's legs during keto diet is very beneficial  However, eat less of it.

6) You can eat chicken's eggs, there is no problem with any chicken.  However, if the domestic chicken or chicken eggs will be the best.  You can also eat fish eggs, no problem.

7) There are some things like, ghee, organic butter, extra virgin olive oil, MCT oil, coconut oil, you can eat these are no problem.  These are available in the big shops of the market, but the best would be to make your own at home.

9) You can eat any type of nuts (such as peanuts, almonds, pesto nuts, any other nuts) can be eaten whenever desired.  If you wish, you can mix peanut butter with coconut oil and eat it.  Which is very good to eat and delicious  However, do not eat more, eat less.

10) You can eat colored tea or coffee, but you must eat without sugar and milk.  It is also very beneficial to eat green tea.  You can mix lemon, ginger and a little salt with green tea and eat it.

For those who like to drink coffee, they can also make butter coffee by mixing MCT oil, butter or pure ghee, and organic coconut oil well with coffee.  It is very tasty and has good results.

How to do keto diet or rules of the keto diet

Breakfast -

It is better to eat breakfast a little late, but those who have a habit of eating in the morning can have a cup of tea at 8 or 8:30 in the morning, but do not mix milk and sugar in the tea at all.

Then you can eat vinegar.  Mix a small amount of apple cider vinegar or coconut vinegar with lukewarm water.
You can drink lemon water again.  You can also eat a small amount of lemon juice mixed with lukewarm water. It is very useful to lose weight.

If you eat breakfast at eight in the morning, then you must eat lunch at half past one.  If you have a habit of having breakfast late, they will have breakfast at eleven o'clock according to the above rules and lunch must be finished between two and a half to three o'clock.

Lunch-

Try to mix a spoon of apple cider vinegar well with a glass of water shortly before lunch.  This will not cause your gastric problems and if you have gastric problems, it will go away.  And playing it will also work very well to cut fat.  It is a must have, for any Affiliate, promoting any program.

What you should put on the lunch list is try to keep these vegetables, fish or meat.  You can also add fried eggs with ghee, nuts fried with ghee and butter.  Try to keep a salad with it, such as tomato, carrot, cucumber or cucumber salad, it will work very well.

One thing to keep in mind when cooking is to never use soybean oil in cooking.  Vegetables, vegetables or fish meat should not always be cooked with extra virgin olive oil or with mustard oil.  When cooking vegetables, cook as little as possible so that the quality of the vegetables is not lost and its quality is maintained.

Try to fry it with ghee or butter with egg yolk.  And you can eat eggs, do not eat more than six a day.  Playing six will not be a problem.  Because eggs contain a lot of protein and fat.  However, there is no reason to worry because once the fat is adapted, you will not be able to eat as much as you want.

Those who like to eat chicken can eat local chicken, but try to eat very little one or two pieces or the mentioned beef or mutton.  If you eat fish for lunch, do not eat meat.  And if you eat meat, then you can't eat fish, that is, you have to eat any one.

Do not eat broiler meat, but those living abroad can eat a piece of broiler chicken.  Because farm chickens are fed standard food in other countries so hopefully there will be no problem.
Overseas people can eat lamb, camel or mutton but by no means can eat more than one piece.

Breakfast -

No one eats anything in the afternoon.  Sometimes you can eat something if you feel hungry.  If you are hungry in the afternoon, you can fry the above mentioned tea, butter coffee and nuts with any kind of butter or ghee or mix it.

Dinner-

Just before lunch, drink a glass of water mixed with vinegar in the same way as at noon.

There is no need to eat anything for dinner, just eat what is said for lunch.  However, there is no problem whether the food items are more or less.

Dinner must be finished before eight o'clock.  After that you can't eat anything else but you can drink water.

How long should the Keto diet be?

It is difficult to say how long the keto diet should be because it depends on the person on the keto diet.  It all depends on how much glucose or carbohydrates he has in his body and how much he wants to lose weight.  But if you want to see the change, you have to wait at least 28 days.  Again, some may take up to 3 months.

Don't use the Keto diet chart

The keto diet should not be done by everyone as it can be counterproductive in some cases.  For those who may have problems such as,

• Kidney problems
• Risk of heart disease
• Pregnant women
• Nursing women
• I have type-1 diabetes
• Gallbladder surgery has been performed

Such people should not have a keto diet so they should eat normally.

Things to follow in the Keto diet:

1) You have to go to bed very early. Go to bed at ten or eleven o'clock at night. Because we know that growth hormone is released from our body at night.  And when these growth hormones are released, it helps your body to burn fat a lot.

2) You have to get up early in the morning, get up, pray and walk.  Do not eat anything, walk on an empty stomach because walking on an empty stomach makes it easier to burn body fat.  Exercise and walk in harmony with your body.

3) If you have excess fat and want to reduce it fast, then you can do yoga  If you don't know how to do yoga, you can watch it from YouTube.

4) Completely follow the rules mentioned above for seven days.  You will see that from then on your body will start burning fat or melting fat  And this is the 1st step of your keto diet.

5) Start the second step after a week or 10 days and then you should not eat or fast from morning to evening. If you are fasting, drink only water in the morning and try to fast.

6) Do not break the fast with any type of parched rice. Iftar with almonds, butter and cucumber  Can be eaten with salad and any pickled fruit.

7) When you try not to eat, you may get dizzy while sitting or standing while standing for a long time.  In that case, drink a small amount of salt mixed water or coconut water every day

8) The more you fast together, the better and you will get results faster.  However, one week after the two days of fasting break  And eat these two days as usual, but eat two meals at a minimum of 4 hours apart.

9) Many of us can not fast.  Those who have trouble keeping one fast should try to break it or keep at least two fasts per week instead of keeping it together.  And those who can't keep it at all will eat according to the mentioned rules, but will increase the time of the meal break.

10) Do not eat fried things outside and do not eat anything with extra oil.

11) Stay away from soybean oil.  Use mustard oil or olive oil in cooking.

12) Do not worry too much.  Always be happy to smile.

13) Practice regular walking and exercise.  Hopefully, if you follow the above mentioned rules, you will be able to reach your desired goal in one and a half to two months, InshaAllah.

Last word

Although it is a bit difficult to follow the Keto diet chart, it yields the expected results.If you follow Dr. Jahangir Kabir Sir's keto Diet Chart correctly, you will notice a change within a month and succeed. Thanks