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6 Pack Kaise Banaye Keto Diet India

6 Packs Kaise Banaye with Keto Diet India

6 Packs Kaise Banaye with Keto Diet India

6 Pack Kaise Banaye with Keto Diet India

Kya aap jaan na chahte hai ki kaise sabse kam time mein aap six pack achieve kar sakte hai.

Upar jaisa ki aap meri photo mein dekh hi sakte hai ki mere six pack ek dum visible hai. Aur iss time mera body fat percentage 9-10% ke aas pass hai.

Ye results maine sirf 4 hafton mein achieve kar liye, aur jo pehli picture hai usme mera body fat percentage kuch 18-19 % pe hai.

Toh aaj hum baat karenge ki kaise sabse kam time mein six pack abs kaise banaye, main yaha 6 hafte ka time leke chalunga, kyuonki kai logo ka body fat isse bhi zyaada hoga.

Agar aap sari tips ache se follow karein toh aap bhi aise badhiya results achieve kar payenge. To iss article ko ache se padhe aur samjhe ki kaise yeh cheez kam karti hai.

 

6 pack kaise banaye with Keto Diet India

Sirf India mein hi nahi aajkal puri duniya mein keto diet ka bohot chalan hai, bade bade fitness model aur celebrities aisi hi diet follow karte hai fat loss ke liye.

Par aisa kya hai iss diet mein jo itne kam time mein itne ache results de deta hai, toh aiye jante hai.

 

Ketogenic/Keto Diet

The 3 Week Diet
Ketogenic diet ek bohot hi low carbohydrate diet hoti hai jisme ki aapko bohot hi kam carbohydrate khane hote hai. Usi ke sath aap moderate protein aur high fat ka combination lete hai.

Iss diet ke bohot sare health benefit hai, but shuruwat mein thodi dikkat aapko sehni padegi, but uske bhi kuch tips hai jiss se aap ye diet easily follow kar sakte hai.

Ketogenic diet mein aapko ek optimal keto level achieve karna hota hai jab aapki body carbohydrates ko chodd ke fats ko as a energy source use kare.

Par abhi aap ye soch rahe honge ki abhi tak toh aapne yehi suna tha ki zyaada fatty food na khaye jaise ki kam tel mein khana banaye, kam butter, ghee, ya kisi bhi tareh ki tali huyi cheezein na khaye.

 

Toh fir ye kaise possible hai?

Toh aaiye hum pehle carbohydrates kaise humari body mein utilize hote hai jane

Humari body ka main source of energy hai carbohydrates, hum jab bhi koi physical exercise ya activity karte hai toh carbohydrates humein energy provide karte hai. Aur who aise hota hai –

Step 1

Jab hum carbohydrates khate hai aur digest karte hai, toh carbohydrates glucose mein convert ho jate hai.

Step 2

Glucose, glycogen ki form mein humare muscle tissues aur liver mein jaake store ho jaate hai.

Step 3

Ab hume jab bhi energy ki requirement hoti hai tab glycogen tut ke body mein glucose ki form mein release ho jate hai, jo ki hume energy provide karte hai.

Step 4

Ab jitna glycogen bach jaata hai woh body mein as a fat store ho jaata hai. Isi liye aapne zyaada tar suna hoga ki fat kam karna hai toh carbs kam karo.

Rice, roti, kele, aalo sab chodna padta hai.

But dusre kai aise food source hote hai, jaha se hume carbohydrate mil jaate hai jaise ki fruits, vegetables, dairy products etc.

Toh hume kayi baar lagta hai ki hum ketogenic diet par hai but aisa nahi hota.

Keto Diet India

Image Source

Ab hum jaanenge ki high keto diet mein kya hota hai

Step 1

Jab hum high fat aur extremely low carb lete hai toh humari body chote fuel cells “ketones” ke form mein release karti hai, jo ek alternate energy source hai, glucose ko replace karne ke liye.

Step 2

Body kuch hi dino mein pure “ketones” pe dependant ho jati hai aur humare insulin levels gir jaate hain, iss se bohot zyaada fat drop hone lagta hai.

Step 3

Ketones humare liver mein produce hote hain. Aur aapka brain bhi issi pe dependant rehta hai energy ke liye. Aapke stored body fat tap hota hai aur fat burn hona chalu ho jaata hai.

keto diet india process

Image Source

 

Pehle hafte mein aapka weight achanak se gir jayega iska reason hai ki glucose body mein 2-3 gram water hold karta hai. Aur jab hum ise deplete karte hai toh bohot sara water loss hota hai. Toh dhyaan rakhe ki kam se kam 6-8 litre pani piye.

 

Kaise pata lagaye ki ab aap ketosis mein hai?

  • Pyaas zyaada lagegi
  • Aapko bohot zyaada urine ayega, aur aapke ketones excrete hone lagenge.
  • Bhook kam lagegi

 

Side Effects

  • Keto Flu – Ye sabse common symptom hai jo aap ko kam se kam 3-4 din tak rahega, jisme ki aapko weakness ho sakti hai, headache, susti ayegi, confusion, irritate hona but who sirf 3-4 din tak.
  • Leg Cramp
  • Constipation
  • Bad Breath
  • Heart Rate Badh Jaana
  • Workout mein kam energy feel hona

 

Kaise inn chezon se bache

  1. Ek bottle mein ek tablespoon salt aur lemon ko sqeeze karke rakhe. Aur din bhar peete rahe.
  2. 6-8 litre paani piye, jaisa ki maine pehle bhi aapko bataya glucose 2-3 gram body mein water hold karta hai aur jab hum ketosis diet par rehte hai toh water deplete ho jata hai isiliye ye bohot zaruri hai.
  3. Green Vegetables khaye, taki constipation ki problem na ho. Bohot log iss cheez ko nazarandaaz kar dete hai. Aur agar zyaada dikkat ho toh har ek meal ke sath isabgol ka istemaal karein Amazon link.
  4. Muh se badboo aana ek aur symptom, ye isiliye hota hai kyuonki aapki body ketosis mein acetone banati hai aur iski smell bohot hi ajeeb hoti hai. Pasina nikalte waqt bhi aisi badboo aa sakti hai. Ye normal hai aur pehle hafte ke andar chali jayegi.
  5. Heart rate badh jata hai, iski wajeh body mein paani ki kami, iske liye khoob sara paani piye.
  6. Workout mein kam energy feel hona, iski wajeh body ke carb source se fat source par switch karna. Ye sirf aapko pehle hafte mein hoga aur iss samay aap try kare ki workouts mein weight kam uthaye aur zyaada High Intensity Interval Cardio na kare. Ek hafte baad aap zyaada energy feel karenge.

 

Ketogenic Diet ke Fayde

Keto Diet India

  1. Weight Loss
  2. Aap iss diet plan se ek mahine ke andaar 5-6 kg tak loose kar sakte hai
  3. Kyuonki low carb diets insulin level ko badhne nahi deti isiliye yah diet diabetes ko reverse kar sakti hai.
  4. Aapka Mental Focus Badh Jaata Hai.
  5. Pehle hafte mein aapko mental clarity nahi rahegi but ek baar aapki body iss diet ko adapt kar le tab aap jyaada clear or mentally focused rahenge.
  6. Physical Performance Badh Jaana.
  7. Kyounki fat zyaada calorie dense hote hai yah aapko zyaada time tak energy provide karenge, carbohydrates ke mukable.

 

Protein, Carbs Aur Fat Ka Ratio

Ab jab hume iske fayde aur side effects pata chal gaye hain, toh ab hum janenge ki aapko macronutrients ka ratio kaise rakhna hai:-

  • Protein – 35%
  • Carbohydrate – 5%
  • Fat – 60%

For example agar mujhe 1900 calorie diet lena hai toh usme –

  • Protein – 166 gram
  • Carbohydrate – 24 gram
  • Fat – 127 gram

 



Keto Diet Food List

Image Source

Kaise Confirm Kare Ki Aap Ketosis Pe Hai

The 3 Week Diet
Urine strips sabse simple aur asaan tarika hai ye jaan ne ke liye ki aap ketosis pe hai ya nahi. Isko sirf aap apne urine mein 15 seconds tak dip karke rakhiye aur agar color purple ho jaata hai toh aap ketosis mein kai.

 

Ketogenic Food List

1. Vegetables

  • Shimla Mirch
  • Kheera
  • Broccoli
  • Gajher
  • Patta Gobhi
  • Phool Gobhi
  • Palak
  • Lettuce
  • Tomato

2. Fruits

  • Blueberry
  • Strawberry
  • Nimbu

3. Meat

  • Chicken
  • Goat
  • Lamb
  • Pork
  • Rabbit
  • Fish

4. Legume

  • Mattar
  • Green Beans
  • (NO DAAL, SPROUTS or OTHER BEANS)

5. Dairy

  • Butter
  • Ghee
  • Paneer
  • Cheese

6. Nuts & Seeds

  • Badam
  • Akhrot
  • Kaju
  • Alsi
  • Till
  • Pista

7. Fats

  • Ghee
  • Olive Oil
  • Coconut Oil
  • Peanut Oil

8. Sweeteners

  • Stevia
  • Sucralose

9. Eggs

10. Drinks

  • Herbal Tea
  • Black Coffee
  • Green Tea

Body Kaise banaye Diet Plan Paid

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