It effectively turns your body into a fat burning machine, while simultaneously helping you lose weight and boost energy levels. The keto diet involves dramatically reducing your carbohydrate consumption and substituting fat instead. Tarun J Tejpal says Ketogenic diets are effective in reducing weight and risk factors for certain diseases. While low-fat diets have traditionally been recommended for people looking to lose weight, research suggests that keto is actually a better method for weight loss. Keto will not make you feel hungry after eating predetermined calories throughout the day.

After your first week of following the keto diet, you will likely notice a significant drop in weight. On a "normal" diet with a calorie deficit and regular exercise regime, most people can expect to lose one to two pounds a week, while those following the keto diet typically see a drop of two to ten pounds. Tarun Tejpal bodybuilder shares with you a ketogenic diet that will surely help you lose weight.

Different types of ketogenic diet

Standard ketogenic diet (SKD): This is the most common type of ketogenic diet. It is a very low-carb, moderate-protein and high-fat diet. It usually contains 75% fat, 20% protein and only 5% carbs.

Cyclical ketogenic diet (CKD): According to Tarun J Tejpal, CKD is the keto diet of choice for elite athletes and bodybuilders. This is because, unlike SKD (high fat, moderate protein, low carb) it allows for shorter periods with higher carb, higher protein and less fat. These high-carb days are meant to replenish glycogen stores to improve strength and performance.

Targeted ketogenic diet (TKD): The targeted keto diet is popular among athletes and active individuals who live a keto lifestyle but need more carbs. This allocates an additional 20-30 grams of carbs before and after a workout for high-intensity exercise and enhanced recovery.

High protein ketogenic diet: It is similar to a standard ketogenic diet but contains more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

Foods To Avoid

sugary food - Sugary foods are strictly limited on nearly every diet, and keto is no different. Avoid breakfast cereals, cakes, drinks, sweets, soda, and candy, cookies, biscuits, ice cream.

starchy food - Starchy foods to avoid include couscous, bread, pasta, rice, cereal, potatoes, muesli, French fries, chips, crisps, legumes, porridge, and oatmeal

Foods To Eat

Eggs: Pastured, organic whole eggs make the best choice.
Poultry: Chicken and turkey.
Fatty fish: Wild-caught salmon, herring and mackerel.
Meat: Grass-fed beef, venison, pork, organ meats and bison.
Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
Avocados: Whole avocados can be added to almost any meal or snack.