Health and Fitness Knowledge

Keto Diet

Introduction ( Keto diet in hindi )

keto diet in hindi

Keto diet me aapko apni diet me carbs ka intake ekdam low ( 30g per day se jayada nhi) ya phr ekdam zero rakhna padta h or fat intake ki matra bhi high level pe honi chaiye. Aapke daily macronutrients intake me se aapki fat intake jayada se jayada 65% ho sakti h.

Is pure process ka idea bus itna h ki aapki body ketosis state me aa jani chaiye. Ketosis state me body energy k liye fat use karti h. Carbohydrate/glycogen liver stores kam karne se aapki body fat use karne lagti h energy k liye or isse aapka fat loss hota h. Jaisa ki maine pehle bhi aapko bataya h ki body sabse pehle carbohydrate use karti h energy k liye usek bad fat. App link pe click kar k samkh sakte h

Simple term me samjha jaye to aap apni body ko trick karte h ki aapki body carbohydrates jo ki main energy source h uske badle apne hi bodyfat ko burn kare. Keto diet bahut hi popular method h fat loss k liye.

Thе Sсiеnсе Behind It ketosis and keto diet

Apki body ko ketogenic state me lane k liye aapko high fat diet and low protein uske sath zero carbs rakhna padega. Teeno ka ratio aisa hona chaiye 80% fat and 20%. Ye pehle do din ki guideline h.

Jaise hi body ketogenic state me aati h waise hi aapko apna protein intake badhana hoga or fat low karna padega. Ratio ye hona chaiye 65% fat, 30% protein or 5% carbs. Jadaya protein ki jarurat aapko isiliye h ki aapka muscle loss na ho.

Jab bhi body carbohydrates intake karti h usse insulin spike hote h jiska matlb h pancreas insulin release karti h ( ye help karta h glycogen, amino acids or excess calories matlab fat ko store karne me) . Humara common sense yahi kahta h ki agar hum apni diet se carbs hata de to insulin fat store hi nhi karegi jo ki sabse achi baat h.

Abhi aapki body k pas zero carbs h energy source k liye to phr body ko naye source ki jarurat padegi jo ki fat hoga. Ye formula bahut hi acha result deta h agar aapka goal body fat loss karna h.

Keto diet in hindi aako samjhane k liye h ki ketosis me body fat ko break down karti h or usi se energy leti h.  Is state ko ketosis kahte h. App jarur chahoge ki aapki body bhi is state me aaye taki aapka fat loss jayada se jayada burn ho sake.

 

Keto Diet

keto diet in hindi

Chaliye ab diet plan or diet kaise plan karna h use samjhte h. Sabse pehle aapko apne body weight ka per pound ( 1 kg= 2.2 pound) se kam se kam ek gram protein to chaiye. Protein aapko muscle tissue ko repair or recovery me help karta h workout k bad. Ratio hmesha yaad rahiye 65% fat or 30% protein.

Example se samjhte h, agar aapka weight 150 pounds h (1pound = 0.45Kg ). To aapko 150 g protein intake karna chaiye.  Iska matlab 4 grams of calories ( 1 gram of protein = 4 calories ) jo ki total 600 calories h . Apki baki ki jayada calories fat se aani chaiye. Agar aapki body ki requirement 3000 calories h to aapko 500 kam khani chaiye matlab 2500 total calories honi chaiye agar fat loss goal h aapka. Appko fat jayada khane isiliye kyuki boday fat ko burn karegi energy k liye jisse result ye hoga ki aap body fat bhi sath me burn hone lagega. Ye rule h keto diet ka ki aapko fat khane hi chaiye. `

 

Advantages of Keto Diet

Keto diet ka ek or advantage h ki isme aap hungry feel nhi karte. Fat ka diegestion slow rehta h jo ki help karta h aapko full rakhne me.

Zero carb diet aapko monday to friday rakhni h phr weekend me aap carbs le sakte h.  Appke last day workout k bad man lijiye friday k bad carbs intake jayada rakhna h. Apko liquid carbohydrate ka intake jarur karna h or sath hi whey protein ka shake pina h workout k bad. Ye aapke insulin ko spike karne me help karega or apki body ko nutrients provide karega muscle repair or growth k liye or sath hi aapke glycogen stores ko bhi refill karega. Meri next line se aapko bahut hi khushi hone wali h. Weekends me jab aapki diet me carbs honge to aap apni favourite dish jarur kha sakte h jaise pizza, pasta, crisps, icecream.

Waise carbs intake karna apke liye isiliye acha h kyuki usse apki body next week k liye refuel ho jati h or aapko body k nutrients need bhi pure hote h. Body ka ketosis state me ana or fat burn karna energy k liye ye ek perfect solution h.

Summary of keto diet

  • Body ko ketosis state me lana bahut jaruri h. Wo tabhi possible h jab aap apni diet se carbs eliminate karoge or high fat or low/average protein rakhoge.
  • Apki har diet me 4g-5gram fibers jarur hone chaiye nhi to apki intestine clean nhi hogi or constipation ki problem ho sakti h.
  • Ketosis state me protein intake kam se kam apke body weight k barabar hona chaiye matlab 80 pounds wale ko 80 grams protein lena chaiye.
  • Waise keto diet ko karne k liye bahut hi dedication ki jarurat padti h kyuki aapko carbs nhi khana hota h par dekha jaye to carbs maximum food me hota h. Agar ap is diet ko bahut hi shiddat k sath karte ho to isme safalta jarur milegi. Bus itna yaad rakhiye ki weekends me agar carbs intake kam hua to body energy k liye protein use karne lagegi jo bilkul bhi nhi karna h. Mujhe yakin h ki keto diet in hindi article se aapko ache se samjh aaya hoga keto k bare me. Thank you for rading and good luck for the dieting.

If you want to read the english version of Keto diet plz click the link

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *