Early morning start your day with a mug of keto coffee also known as bulletproof coffee it is an important part of the keto diet as it is a high-performance drink and increase energy and brainpower it probs hunger and gives a good dose of fat and help to lose weight. Making it is the easy first step is to make coffee for this add 1 teaspoon of coffee powder to a cup of boiling water you can use both instant coffee or regular coffee powder. Once the liquor is made shift it to a blender next add 1 tablespoon of butter or 1/4th cup of coconut milk which lowers cholesterol and improves blood pressure it’s a vegan good option for anyone allergic to dairy products. At the end add 1 tablespoon of cold-pressed virgin coconut oil and blend it well.
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Breakfast– Have 1-2 keto Rotis or keto flatbread as keto roti is low in gluten, nutritious and perfect for weight loss as it is made of psyllium husk, super seeds powder like flax seeds, sunflower seeds, almonds and coconut flour. The first step is to add a cup of coconut flour which is low in carbs, high in fibre, gluten-free, grain-free, nut-free and then add 1 cup of FSA mix ( Flax seeds, Sunflower seeds and Almonds powder) they are high in vitamins, proteins and fibre. Next, add 1/4th cup o psyllium husk or isabgol it is a rich source of soluble fibre it keeps the dow soft therefore it is easy to shape, handle and roll dow now add ½ teaspoon of Himalayan pink salt when you are on a low carb keto diet body will flush a lot of water and sodium out of your body it replenishes a lot of minerals including potassium. Mix all the flour thoroughly than add 1 tablespoon of organic butter and 1 cup of boiled water add water bit by bit and mix the flour with a spatula after that mix it with your hand to make the dow soft and spongy. Cover the dow and let it rest for 10-15 mins then roll the rotis on the butter paper and heat the griddle of Tawa to make rotis. Rotis are soft and enjoy it with butter and they just melt in your mouth and also you can have them with a full cup of yoghurt.
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Lunch – full of rice than this recipe can be a simple and an easy substitute for vegans with low carb. Take a pan and turn on heat than add 2 tablespoons of virgin coconut oil or Ghee or butter on sort add 1 tablespoon of raw cumin seeds and 2 tablespoons of raw flax seeds. Flax seeds are a great superfood for the keto diet. Rich in amino acids, fibre and low in carbs. Don’t let the cumins burn in less than a minute add 500grams of cauliflower rice sort it till it turns brown. Cauliflower rice replaces rice, potato, pasta which is rich in potassium, vitamin k, B6. You can also use broccoli in place of cauliflower, After sorting for 3-4mins on open flame add around 1 teaspoon of turmeric powder above ¼ th teaspoon of black pepper powder and ½ teaspoon of the Himalayan pink salt sort it for 8-10 minutes and finally add chopped coriander leaves and mix well keto cauliflower rice is ready to serve.
Evening – To achieve good weight loss results 15-20 minutes of low-intensity workout is necessary. 15-30 minutes post-workout have a glass of protein shake along with 100 grams of fried paneer. Mix 1 scoop of oziva protein and herbs with 200ml of water shake well and have it.
Dinner – Have a cup of spinach soup. To make this soup take a pan and add a spoon of olive oil once the oil is hot add 1 bay leaf next add ½ tablespoon of finely chopped garlic when garlic turns brown add ½ cup of chopped onion when onion turns golden brown add 200 grams of spinach leaves sort it them until they are cooked and reduced conservatively. Then shift all to a blender and add a cup of water blend until smooth and shift them to pan turn on the gas then add 3/4th cup of coconut milk it will also make the soup more nourishing next salt to taste and freshly crushed blacker pepper and the soup will be immensely satisfying.
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Read Also : Diabetes Management: How To Make Kala Chana Soup For Diabetes Diet,
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Do include a multivitamin supplement to prevent any vitamin loss. Incorporate a half cup of any fruit like kiwi, watermelon, plum, avocado and berries etc. if you feel hungry in between the meals than have nuts, almonds, cashews, pumpkin seeds. This is how the keto diet should be eaten the right amount carbs, fats and proteins and avoid sugars follow this diet for 1 month to lose 15kgs.
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