What To Eat What Not To Eat in Keto Diet | Keto Diet | Juggun Kazim | What is Keto Diet?

I hope you are enjoying my videos. And sharing your comments which I’m really enjoying. So please remember to subscribe to my channel. And of course, like and comment. Assalam o alaikum, I hope you are all doing well. And liking this effort of mine, regarding this channel. I noticed that the most liked video of mine was the one where I shared how I lost 70 pounds. So I thought I tried following alot of diet plans Initially, I did lose weight But the last 10-15 pounds are usually problematic So, I tried Keto Diet for 3 months. I would like to share Keto Diet with you. A lot of people get confused regarding what Keto Diet actually is. Okay, so first of all it is important to understand that what quantity of food would be suitable. So if you have to consume, say 1200 calories or 1500, depending on your gender, and what your weight size is. By the way you do find online calculators, which calculate the amount of calories you need to consume, in your Keto Diet according to your weight, body type, and other things like gender. Now, 70% of the time in this diet, you have to consume oils or fats, 20% proteins, and 10% carbohydrates. Now how many grams of what, Micros and macros are all very confusing, but if you properly search for it online, you’ll find information, and very useful videos. I will share with you that which oils, living in Pakistan, we can make use of. First of all, Desi ghee, is readily available in Pakistan so you can use Desi ghee Butter, but the desi one, not the processed one. Processed can also be used, but it is better to use desi. Then, coconut oil, which is easily available in the market And, extra virgin olive oil. Now these were the oils that are easily available. If you can get yourself an MCT oil from abroad, or anywhere else, that would be great. Now, I’ll give you a basic logic of what you have to do Whenever we eat something containing alot of oil we feel very heavy And we feel full after eating a small amount of it. The best thing about Keto Diet is that your stomach feels full Usually, in other diets you feel like your stomach is a well and you never feel that you are full and you keep stuffing yourself with food. But in a Keto Diet, your stomach feels full, you are satisfied and your energy level also stays high. And after Keto Diet the maintenance diet also called the Paleo Diet can also be done easily. I will talk about Paleo Diet in another video, in this one I will inform you about Keto. So Keto diet is a diet, which can be followed easily, but before starting with this diet, undergo a few tests to ensure you have normal cholesterol and you don’t have health problems like fatty liver. Because if you have medical issues like diabetes or anything like that, you first need to consult your doctor and inform them that you are planning to start a Keto Diet. When we start a Keto Diet there is a thing called Keto flu you get headaches and feel sick but this fatigue is only for 2 to 3 days. After that you feel fine. So, after going through Keto flu and your body goes into ketosis Instead of using sugars and other things it starts using fats as fuel for energy. The benefit of this is that it uses the extra fat in your body. And your weight starts to drop. I have even seen cases where people have lost 5-6 pounds in a week. But the healthy way is to lose 2-3 pounds if you have alot of weight. And this diet is not difficult to follow. Like I said you don’t feel very hungry. Now, what to do? You can have omelette for breakfast But usually what people do is, they remove egg yolks. But that is totally unnecessary, because the yolk is good for you the fat that is present in the yolks is good for you. You can even add cheese in your omelette. And that too full fat, not low fat. We have a mentality of buying low fat things. Don’t buy low fat. Fat is good. In this diet, fat is your friend. Fat is not bad. Please, glue this to your brains. Now what you can do is, Sprinkle some extra virgin olive over it and cook it in coconut oil. And there you have your omelette. Now for lunch. What I do is that, I take some vegetables, and a small portion of protein, with a lot of butter. Its already making my mouth water. And you can add spices. In short, the portion you are allowed to have, make it as tasteful as you want. By the way, I eat Nihari too. What makes the difference are the grains we use. Such as coconut flour and other grains that you are allowed to take. You can even search this online. You can make a small crispy, chapati out those grains for yourself. Or make a small piece of bread with almond flour. And make Nihari for yourself, but don’t add flour or wheat flour to thicken Nihari at the end like most people do. Nihari is perfectly healthy for you this way. It has fat and gravy. Now, what you need to eat for dinner. Anything that is cooked at home for dinner. You can’t take lentils or vegetables in big amounts. But you can take a handful of cucumbers and season them with some olive oil, lemon juice, some salt and pepper and make a salad out of it. You can take a small piece of beef with it, chop it and make a beef chili dry out of it. With green chilies and oil, there is no restriction on oil. But you have to avoid, chapati, rice, sugar, things made out of flour and grains. You can even eat a piece or two of dark chocolate, which is 70% dark and ideally sugar free. You can eat chocolates and handfuls of nuts like pistachios and even almonds. So there are a lot of things that you are not allowed to eat normally but you can eat them in Keto Diet if you have to do it for 2 to 3 months. And, If your doctor has permitted you to. Now the 3 things to remember for this diet. First, is lots and lots of water. Drink as much as you can. The more water you will drink, the more your skin will glow and stay fresh. Secondly, do use multi vitamins. Because you are taking in so much of fat and other things, so obviously you will get some sort of a vitamin deficiency. So do take a good quality multi vitamin. Now the third thing, if your weight gets stuck at one point and you can’t figure out why is that. So the biggest reason for that is, that maybe you are taking in more proteins like meat, chicken or fish etc. This can be one problem. Other then that, maybe your body has become used to. So a very good solution for that is intermittent fasting. Now what is intermittent fasting? I will make a detailed video on it later for you. But, if you go online and search how to intermittent fast, you will find information for that. I guess, my point is very simple. Fat diets come and go, there was a time when Atkins and South beach diets were very in. Then came along hcg diet as well. All sorts of diets come and go. And they do work for some time. Ultimately what works is, a healthy lifestyle. Drink 8 to 10 glasses of water. In summers make it 12. Drink more and more water. Avoid fizzy drinks. Try to avoid junk food, artificial food and processed food as much as you can. And maintain a balanced diet. And if you have reached your ideal weight then maintain yourself. If you feel like you are gaining 2-3 pounds, pull your strings right away. People say you used to be so chubby how do you maintain yourself? This is how I maintain myself. The moment i feel like I am putting on weight, I stop myself instantly. So with some control, some balance and a positive mindset, I guarantee you that you will lead a happy and healthy life. And of course, if you try Keto diet do give me your feedback. And share your comments as well as your experience. Because these videos are kind of my personal blog where I share my feelings and experiences. But with your feedback I will be able to give better guidance in my next video. So do comment. And try the Keto Diet. If you get permission from your doctor. I hope you like my YouTube channel And are subscribing to it As well as sharing your comments. But, I have a great opportunity for you now. You can share your comments with me on this number.


  1. If like my video do like, comment and subscribe to my channel http://bit.ly/SubscribeJuggunKazim and now you can WhatsApp me your feedback on 03002732867

  2. Hi plz muje bta de k keto diet me breakfast lunch dinner kya hota ha

  3. Ma keto diet krni ha plz need some tips

  4. How many months one have to do keto diet ?

  5. Please keto dite se baher kesy nikly koi dite plan sher krain

  6. mam keto diet pcod thyroid wale kar sakte h
    muje yeh dono problem h

  7. इस कैप्सूल को कैसे यूज़ करना है

  8. I have started keto diet.n today is my third day 🙂

  9. I lost 12 kg by keto

  10. More 8 kg to loose

  11. Well spoken … Love it

  12. i am going to start my keto diet today

  13. motherfeed wale is diet ko kar sakte hayn?

  14. 30 k age mai kha sakhte hai kya bataye pls

  15. جب ویڈیو اردو زبان میں ہے تو براہِ مہربانی ویڈیو کا عنوان بھی اردو میں درج کریں، ورنہ مغالطہ ہوتا ہے کہ جیسے ویڈیو انگریزی زبان میں ہے، شکریہ۔

  16. Good Job. Nicely explained.. Thanks

  17. Me aj kal se Start kar rahi ho or mene 40 Euro pe parsnal Trainel le lya Inshallah phr ek month bad deknongi kya hota hai

  18. Pills ko kaise pite hai plz mam tell me

  19. Mam kya keto ko ham green tea me dalkar pi sakte hai

  20. Your transformation is really impressive….
    My current weight is 75 kg nd I want to reduce 20kg within 3 months please guide me what should I do… Can you please tell me keto diet chorny py weight regain to nahi hogaa ???

  21. Multivitamins ka koi name btain.

  22. Plz shares complete keto meal plan

  23. Hello mam,
    I am from Mumbai, India, working in a IT company, can you please share what food should I eat if I am doing keto diet which can be easily made or easily available in market.
    Thanks in advance!!

  24. Smoothie pi sakty hein..?

  25. Laikin almonds nai high carbs nahi ho tai kiya?

  26. You jamming from one to other plz tell us from breakfast 🍳 then what u should mansion to not eat this or that

  27. Mene 1 week me 4 pounds loose kye hen but keto diet is very easy insha allah i will follow

  28. Aslaamoalikum mn 21 days ke the 7 kg loose kiya tha bt after that I eat everything after 4 mnth my w8 come back…now I start again…plz juggun mjy after keto diet bta dain for maintenance frm south Africa

  29. Hii mam I'm Indian I see your video, I loss 10 kg in 20days and then we break for 20days, then I started again keto 10days but my weight constant, why mam

  30. ♥️👍🏻

  31. Why is your video title in English but you speak Indian the whole time?

  32. what about acv and bpc

  33. Mam mujhe stomach problem ha toh kaya me keto deit kr sakti hun kaya

  34. Coffee pee saktey hai?

  35. 10% carb hhhhhhhhhh fool
    75/% fat 20% protine 5% carb
    Normal person

    Body builders
    60% fat
    35% protine
    5% carb

  36. Aslamo alikm kiya hall ha ap na buht achi video banati han mera weight buht zyada buht tray krti hon kam ni ho raha aj main na ap ka vlog deahka tu main ap hi bata sahkti han kmain kiya kron please zaror bataya ga k mera wight kam ho jay keto dait main kiya khao mera wight 100 kg ha please zaroor reply karrin l live in uk

  37. Slm mam pls bataye k dal kha skte

  38. i like ur speech

  39. You are so humble maa shaa Allah ❤️

  40. Bnana dight k bary men kuch btaayn

  41. hi mam how r u ..mam kiya nahi khana is diet pe ..plz relpy in detail

  42. Can we take fruits in this diet?

  43. You are great

  44. Juggan you are always beautiful like u very much ♥️😊

  45. Salam
    Kya Seven seas k multi vitamin le sakte hai?

  46. what is the best competitively ?????
    1) Desi ghee
    2) olive oil extra
    3) coconut oil ???????

  47. You voice is just love

  48. Can you make a video on how to stay in keto while going on dawats and dining out

  49. salam api mera waite kisi traf kam ni ho raha pta ni kiya waja hi pani b bht pti hun 85 pe hi hi kich b kr lun plzzzz mujhe gaide krain kiya kron? rply soon plzzz

  50. Why we can't use shan maslaa in salan in keto plus calories counting fetail man aap vedio banay

  51. juggan Api iam your new viewer plzz make video how to loss weight in 5 days I want that diet plan plzz

  52. 👍

  53. Fatty liver me nahi kr skty kiya

  54. Madam keto diet dietician ki supervision me karni cahye ap bataen

  55. Thank you so much I will try this

  56. Which cheese is good to use mostly which are available in the market all are processed

  57. Fatty liver k liye keto is actually good as long as you are eating your cruciferous green leafy vegetables.

  58. O baji g,,,janta nai baaz ay gi overeating sy,AP to itna khulam khula bta Rai Hain k jitna Marzi oil dalo jitna Marzi protein Khao,,,,weight loss ka sab sy main rule calories in calories out ha less calories in more out,,,diet chahy Mano salva b Kar lain…. anyways AP ny bohat acha xplain kia ha keto diet….
    Dil to karta ha apni body py likhwa lu calories in calories out,jab b koi client a k bolta ha k weight loss nai ho Raha to usy tattoo dikhaun or phir us ki body py b tattoo banwa du😂😂

  59. Kachi lassi made from small quantity ofmilk is allowed in ketodiet?

  60. Helo mam keto diet ka bataya kaise maintained karni 3 month baad

  61. Hi, please more videos on keto diet

  62. What's Keto recipes?

  63. Me ne 2 din pehly keto diet start ki hy. Mgr boht confuse gun, kia khana hy? Kitna khana hy?

  64. Juggun help me please

  65. 10nhi 20%carbohydrte u cn tk in keto

  66. U r beautiful

  67. Test kon kon se krany hyn or kis chiz k doctor se consult kryn mtlb general physician ya nutrition doctor ? Plz help

  68. Tusi sohne boht ho

  69. Love from India didi

  70. Muje high cholesterol ha kya me keto diet kar sakthi hu

  71. 😍😍

  72. Can we have Noni juice on a Keto diet? Please let me know. Love from India

  73. Mujhy PCOS he me krskti hu ye dyt

  74. I lost 3 kg in 14 days following keto diet, is this okie

  75. Mam mera mady ka.masla ha main.keto dait kr sakti hun

  76. Is breast feeding mother did keto diet

  77. Mam mujhe high BP h kya mai keto kr sakti hu mai dawai leti hu

  78. Buht acha guide kiya

  79. motivated video

  80. Kamal ki Development, is it really " Keto" to make you sov slim?

  81. Jugan mjhe ap ki voice bht achi lgti hai

  82. Plz plz reply to my comment.
    Mai phly bht slim thi shadi k bd b w8 ni Ziada hua beti k bad pait brh gya hy what I do plz tell me..

  83. keto diet men peanut butter ly skty han?

  84. Drinking lots of water in general is a myth and on keto it is not required to drink a lot of water, drink when thirsty, excessive quantities of water leads to electrolyte imbalance in the body, other things that should be incorporated while on keto diet is lemons and sea salt or rock salt and electrolytes, hope this helps

  85. Can we eat onion & carrots as salad?
    Can we also have orange or it's juice during keto diet???

  86. Mujhe Nahin Lagta aapko ko kito diet ke bare mein main Kuchh Jyada maloomat hi

  87. Kito mein Main aapko jo fight lena hai vah goodnight lena hai

  88. Maintanence diet bhi bataein pleaseeeee

  89. Juggan sister kya ketto diet main knns nagghits ka sakty hai

  90. Azda moti to nhi thi 🙄🙄🙄…. meri age 16 hai or weight 120

  91. Keto deit best

  92. Hii mam,,, muje cholesterol level 270 hai mai kito deit lesakti hu kya???? plz batayiye

  93. explained in a very simple way ..thankx

  94. Mam mera bp low rehta hai kiya main keto diet start karskti hon 🙁🙁

  95. if i want to do gym so same this diet i follow

  96. Me pichle 6 weak se sobah nashte k sat makhen khata raha.aur is waja mera cholestro bahuth zaida (207)tek chala gia.

  97. Multivitamin ka name bata dy

  98. Love u dear. U r beautiful

  99. Very nice. Daal nahi khani hai kya.

  100. Hello madam aap aap bahut hi hi acchi e Tarah Se samjhte Ho I I like

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