KETOGENIC DIET: The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones. Types of Keto Diets: •              Standard ketogenic diet: This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs. •              Cyclical ketogenic diet: This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days. •              Targeted ketogenic diet: This diet allows you to add carbs around workouts. •              High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.   Potential Health Benefits: •              Heart disease. •              Cancer. •              Alzheimer’s disease. •              Epilepsy. •              Parkinson’s disease. •              Polycystic ovary syndrome. •              Brain injuries. Foods to Avoid: •              sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc. •              grains or starches: wheat-based products, rice, pasta, cereal, etc. •              fruit: all fruit, except small portions of berries like strawberries •              beans or legumes: peas, kidney beans, lentils, chickpeas, etc. •              root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc. •              low fat or diet products: low fat mayonnaise, salad dressings, and condiments •              some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc. •              unhealthy fats: processed vegetable oils, mayonnaise, etc. •              alcohol: beer, wine, liquor, mixed drinks •              sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.   Keto Meal Plan with Macronutrient Estimates   Monday •              Breakfast: Masala omelette with green chilies and onions Carbs: 3g, Protein: 12g, Fat: 10g •              Lunch: Egg curry with stir-fried cabbage Carbs: 10g, Protein: 18g, Fat: 15g •              Dinner: Fish fry with sautéed spinach Carbs: 6g, Protein: 25g, Fat: 12g Tuesday •              Breakfast: Scrambled eggs with tomatoes and coriander Carbs: 4g, Protein: 12g, Fat: 10g •              Lunch: Chicken curry with a side of sautéed green beans Carbs: 8g, Protein: 25g, Fat: 15g •              Dinner: Paneer bhurji with a cucumber salad Carbs: 6g, Protein: 14g, Fat: 18g Wednesday •              Breakfast: Boiled eggs with a dash of salt and pepper Carbs: 1g, Protein: 12g, Fat: 10g •              Lunch: Mutton kola urundai (meatballs) with a simple salad Carbs: 8g, Protein: 25g, Fat: 20g •              Dinner: Mixed vegetable stir-fry with bell peppers, spinach, and okra Carbs: 10g, Protein: 6g, Fat: 12g Thursday •              Breakfast: Greek yogurt with a sprinkle of chia seeds and a few nuts (optional) Carbs: 6g, Protein: 10g, Fat: 8g •              Lunch: Sautéed prawns with a side of green beans Carbs: 7g, Protein: 20g, Fat: 10g •              Dinner: Chicken Chettinad with stir-fried cabbage Carbs: 10g, Protein: 25g, Fat: 15g Friday •              Breakfast: Omelette with spinach and tomatoes Carbs: 4g, Protein: 12g, Fat: 10g •              Lunch: Fish curry with a side of sautéed spinach Carbs: 6g, Protein: 25g, Fat: 12g •              Dinner: Eggplant curry (kathirikai kulambu) with a side salad Carbs: 12g, Protein: 5g, Fat: 10g   Saturday •              Breakfast: Fried eggs with a side of sautéed mushrooms Carbs: 4g, Protein: 12g, Fat: 10g •              Lunch: Chicken stew with a side of okra Carbs: 7g, Protein: 25g, Fat: 15g •              Dinner: Paneer tikka with mixed greens Carbs: 6g, Protein: 14g, Fat: 18g Sunday •              Breakfast: Vegetable omelette with green chilies and onions Carbs: 5g, Protein: 12g, Fat: 10g •              Lunch: Mutton pepper fry with a spinach salad Carbs: 8g, Protein: 25g, Fat: 20g •              Dinner: Egg drop soup with mixed vegetables Carbs: 6g, Protein: 12g, Fat: 8g   Total Estimated Macronutrients for One Day (Example: Monday) •              Carbs: 19g •              Protein: 55g •              Fat: 37g

PALEOGENIC DIET:   The Paleo diet, also known as the Palaeolithic or caveman diet, emphasizes whole, unprocessed foods that are believed to resemble what our ancestors ate.   Types of Paleo Diets: 1.            Standard Paleo Diet: This version follows the basic principles of the diet strictly, focusing on whole foods and eliminating processed foods, grains, legumes, and dairy. 2.            Autoimmune Paleo Diet: This variation is designed for individuals with autoimmune diseases. It involves stricter food restrictions, excluding eggs, nuts, seeds, and nightshade vegetables (like tomatoes and bell peppers) in addition to standard Paleo restrictions. 3.            80/20 Paleo Diet: This more flexible approach allows for 80% compliance with Paleo principles and 20% leniency, making it easier for some people to maintain. 4.            Modified Paleo Diet: This version incorporates certain non-Paleo foods, like dairy (especially fermented and full-fat varieties) and some gluten-free grains, depending on individual tolerance.   Potential Health Benefits:   •              Weight Loss: •              Improved Blood Sugar Control: •              Reduced Inflammation: •              Better Digestion: •              Enhanced Energy Levels:   Foods to Avoid: •              Grains: Wheat, oats, rice, and other grains. •              Legumes: Beans, lentils, peanuts, and soy products. •              Dairy: Milk, cheese, yogurt, and butter (though some modified versions allow fermented and full-fat dairy). •              Processed Foods: All forms, including processed meats and packaged snacks. •              Refined Sugars: Sodas, candies, and baked goods. •              Industrial Seed Oils: Corn oil, soybean oil, and processed vegetable oils.   Paleo Meal Plan with Macronutrient Estimates   Monday: •              Breakfast: Scrambled eggs with spinach and mushrooms Carbs: 5g, Protein: 12g, Fat: 10g •              Lunch: Grilled chicken breast with mixed green salad and avocado Carbs: 8g, Protein: 25g, Fat: 15g •              Dinner: Baked salmon with roasted Brussels sprouts and sweet potato Carbs: 15g, Protein: 20g, Fat: 12g   Tuesday: •              Breakfast: Smoothie with almond milk, spinach, berries, and chia seeds Carbs: 12g, Protein: 8g, Fat: 10g •              Lunch: Beef stir-fry with broccoli and bell peppers Carbs: 10g, Protein: 22g, Fat: 15g •              Dinner: Pork chops with a side of sautéed kale and apple slices Carbs: 10g, Protein: 25g, Fat: 15g         Wednesday: •              Breakfast: Boiled eggs with a handful of nuts Carbs: 4g, Protein: 12g, Fat: 15g •              Lunch: Turkey lettuce wraps with guacamole and salsa Carbs: 6g, Protein: 20g, Fat: 10g •              Dinner: Shrimp skewers with a side of grilled vegetables Carbs: 8g, Protein: 22g, Fat: 10g     Thursday: •              Breakfast: Fresh fruit salad with a sprinkle of nuts and seeds Carbs: 15g, Protein: 5g, Fat: 8g •              Lunch: Bison burger (without bun) with sweet potato fries and a side salad Carbs: 20g, Protein: 25g, Fat: 15g •              Dinner: Chicken and vegetable stew Carbs: 10g, Protein: 22g, Fat: 10g   Friday: •              Breakfast: Omelette with tomatoes, onions, and bell peppers Carbs: 5g, Protein: 12g, Fat: 10g •              Lunch: Tuna salad with mixed greens and olive oil dressing Carbs: 6g, Protein: 22g, Fat: 12g •              Dinner: Lamb chops with roasted carrots and parsnips Carbs: 15g, Protein: 25g, Fat: 15g   Saturday: •              Breakfast: Fried eggs with a side of avocado Carbs: 4g, Protein: 12g, Fat: 15g •              Lunch: Grilled shrimp salad with a citrus vinaigrette Carbs: 10g, Protein: 20g, Fat: 10g •              Dinner: Beef stew with root vegetables Carbs: 15g, Protein: 25g, Fat: 15g Sunday: •              Breakfast: Smoothie bowl with coconut milk, berries, and nuts Carbs: 12g, Protein: 8g, Fat: 15g •              Lunch: Roasted chicken with a side of mixed vegetables Carbs: 10g, Protein: 25g, Fat: 15g •              Dinner: Baked cod with sautéed spinach and a side of roasted sweet potatoes Carbs: 12g, Protein: 20g, Fat: 10g   Total Estimated Macronutrients for One Day (Example: Monday): •              Carbs: 28g •              Protein: 57g •              Fat: 37g

 Disclaimer:

The information provided in this writing about the ketogenic (keto) and paleo-lithic (paleo) diets is intended for general informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or dietary plan. Never disregard professional medical advice or delay in seeking it because of something you have read here.

 The keto and paleo diets may not be suitable for everyone, and individual results may vary. The potential benefits and risks of these diets should be carefully considered and discussed with a healthcare professional.