Ketogenic diet, which was originally used to help control and prevent seizures in epilepsy patients, have grown in popularity in recent years as an effective fat-burning diet. This low carb, high fat diet also heavy in protein. Is Keto diet is a good diet to consider weight loss? It all depends on the type of protein and fat that you eat.
Let us understand what is a ketogenic or keto diet is?
Ketogenic diet is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though, per an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, epilepsy types of conditions. The word Keto is derived from Ketones which is an alternative fuel for the body, used when blood sugar is in short supply. These ketones are derived from fat and are much more stable. They supply steady source of energy than the glucose (which is derived from carbohydrates). On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose.
On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off.
This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.
Before going on keto diet one should understand whether the body has entered ketosis. A ketone strip will be used to test the ketone level in the urine. During ketosis, other body changes also expected to happen! Like there are other ways of telling you are in ketosis, -look for changes in your mood and alertness, as well as a stronger smell in your breath and urine. Many people also report better sleep and decreased appetite when they’re in ketosis.
CAUTION: This diet is not for you, if you have any of the following conditions: Diabetes, high blood pressure, if you are breastfeeding and trying to get pregnant.
One need to be careful if they have heart condition -because ketogenic diet uses many animal fats which can result in clogging of arteries and an increase in cholesterol level. Animal products are high in saturated fats. One should understand that the ketogenic diet is both high in saturated animal fats and low in protective antioxidants from plant sources. Antioxidants provide protection to organs such as the heart.
If you are not an animal product eater and a vegetarian, then what could be your choices in a keto diet? We are giving an alternate to animal products if you would like to follow ketogenic diet.
- Start your day with 2 tbs butter
- 1 and ½ a banana
- 2 Tbs Cream (boiled milk kept overnight gathers thick cream in the morning)
- Cheese pakora
- Dosa with cheese or butter
- Cheesy Chickpea flour omelette with capsicum
Between Breakfast and Lunch:
- Mushroom Raw 2 cups
- Mixed Green Salad
- Grilled tofu (3 OZ)
- Olive Oil 2tbs
- Raw Broccoli – 1 cup
- Simple salad (veggies topped with lots of cheese )
- Cream of palak soup with stir fried mushrooms/broccoli
- Kokum khadi (solkadi) and baked french beans with cheese
- Cauliflower curry in coconut milk and coconut oil
- 1 and 1/2 banana
- Curd 200 gms
- Coconut 100 gms
- Mushroom raw 2 cups
- Mixed green Salad
- Baked spinach with cheese and cream
- Tofu paratha
- Paneer pakora
- Mixed vegetables cooked in cashew sauce
- Cabbage salad / Cabbage curry with coconut
How Much Should You Eat? : On a keto diet, about 65 to 75 percent of the calories you consume daily should come from fat. About 20 to 30 percent should come from protein. The remaining 5 percent or so should come from carbohydrates.
You can use our Keto Calculator to figure out exactly how many calories and which macros you should be eating every day!
The Ketogenic diet approach is simple: It’s about following a low-carb diet where the focus is on eating real food, not just food low in carbs. A ketogenic diet can be used to achieve weight loss, blood sugar control and other health-related goals. It can include a wide variety of nutritious, tasty and versatile foods that allow us to remain within daily carb range.
Author: Sumana Rao | Posted on: May 9, 2017