I am 51 years old male, height 175 cm and weight 80 kg want to reduce weight / excessive fat especially from tummy. I want to know about ketos diet plan and it's side effects of This diet plan. Is this diet plan is suitable for me.

Dr. Sajeev KumarGeneral Physician32yrs exp

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To lose weight, you must burn more calories than you consume. One pound equals 3,500 calories. If you cut 500 a day from your diet, you'll lose a pound a week. People who lose weight slowly, about 1 to 2 pounds per week, are more successful at keeping the weight off. You'll also burn additional calories if you increase your physical activity. You weight-loss plan should do all of the following: ? Emphasize fruits, vegetables, whole grains, and fat-free or low-fat dairy products. ? Include lean meats, poultry, fish, beans, eggs, and nuts. ? Contain foods low in saturated fats, avoid trans fats, and limit cholesterol and salt (sodium). ? Avoid refined sugars and processed foods. Some tips to help you lose weight: ? Keep a food diary. Writing down everything you eat is critical! Noting how you feel when you eat will help you identify emotional triggers that may cause you to overeat. Emotional eaters tend to overeat. ? Eat when you're truly hungry rather than when you're tired, anxious or stressed. ? Eat slowly. If you eat too fast, you eat more than you need to satisfy your hunger. Your brain needs time to catch up with your stomach. ? Plan your meals ahead of time so you make healthy choices. When dining out, check the menu online and decide what you will order before you sit down. Ask for dressings on the side. Opt for foods that are baked, broiled or steamed versus fried or swimming in creamy sauces. Avoid chips and bread baskets?they add unnecessary calories. ? Stay hydrated. People often mistake thirst for hunger. ? Eat breakfast. If you skip this meal, you'll be starving by lunchtime. You'll have more difficulty making healthy choices throughout the day. Find resources to help you keep track of your food choices and nutritional values and that can offer additional support when you need it. 

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