KETO DIET

A Keto diet or ketogenic diet include high fats, moderate proteins, and very low carbohydrates. The dietary macro nutrients are divided into approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates and most of the calories around 60%  to 80% come from fats.

Keto Diet

In 1920s ,keto diet was  used to treat epilepsy in kids but now it is gaining popularity for weight loss and for endurance sports like marathon running and triathlons to fuel.

A Diet consist of more of carbohydrates convert into glucose in the body and burn as

a fuel to give energy. But in ketotarian diet, consumption of a very high fat and low-

carb diet breakdown fat by using fatty acids and ketone bodies for energy instead of

using glucose. This process is called ketosis.

KETO FRIENDLY FOOD

  • Include nuts and seeds, full -fat cheese , plain greek yogurt and other dairy products , non-starchy and fibrous vegetables , meats ,eggs and fish ,oils.
  • Drink adequate amount of water. Unsweetened tea and coffee are allowed.
  • Minimize the intake of alcohol by choosing low -carb options like vodka, tequila and soda water as a mixer.
  • Include plant –based dairy products like almond milk, coconut milk, almond butter and coconut yogurt.
  • Limit the intake of carbohydrates, including bread and bakery products, pasta, sweets, breakfast cereals, starchy vegetables like potatoes, sweet potato,corn and peas ,beans, fruit except berries and beer.

Keto Diet

 

 

While on keto diet for weight loss following low glycemic index vegetables are included in the diet:

  • Ridge Gourd (Tori)
  • Garlic Asparagus
  • Rocket leaves
  • Bottle Gourd (Ghia)
  • Lady finger
  • Lettuce
  • Brussels sprouts
  • Cabbage
  • Methi/ Bathua
  • Celery, Cilantro
  • Cauliflower
  • Turnip
  • Onions , spring onion
  • Radish/Radish leaves
  • Broccoli
  • kohlrabi
  • Beans, Micro greens
  • Zucchini
  • kale
  • Tinda
  • Arugula
  • Bok choy

 

NOT ALLOWED FOOD

 

1-All grains- Maida, bread, sooji, upma, poha, dosa, idli, biscuits, chips, namkeens, pastries, choclates, donuts, cold drinks, ice creams.

2- All bottled ketchups and sauces.

3- Cooked carrots, peas, potatoes, sweet corn, baby corn, too much use of tomatoes, peppers.

4- All fruits except fresh/frozen berries.

5- Ready to eat stuff, processed foods.

6- Fried and junk food

 7- Popcorns, nachos, sweet mayonnaise, rusks, alcohol, cigarette.

8- Fruit juices, Sugar, Gur, Rice, All dried fruits.

9- Flavored yogurts, cold drinks, energy drinks

10- Refined oils

11- All grains, pulses, lentils

Keto diet for weight loss

It takes 2 to 3 weeks to start burning fat in the body i.e.to come into ketosis. It takes time to give results so don’t expect instant results.

This is very restrictive diet which is tough to follow but it is not used for long time because intake of high saturated fat with limited amount of fruits, vegetables and whole grains, not optimal for health.

Endurance athletes like marathon runners or tri athletes are also used to follow this diet for going longer.

 

Advantages of Ketogenic Diet

 Generally ketogenic diet is used to lose weight but it can help manage certain medical conditions like Epilepsy, heart disease, certain brain disease, and even acne, more research needs to be done.

Disadvantages of Ketogenic Diet

The short term side effects of ketogenic diet include symptoms like:

  • Nausea
  • Headache
  • Fatigue
  • Dizziness
  • Insomnia
  • Constipation

 

These are referred to as keto flu. These sign and symptoms take few days to few weeks to get better. Adequate fluid and electrolyte intake help to counter these symptoms.

Long term use can cause adverse effects like kidney stones, osteoporosis and liver disease.

 

FREQUENTLY aSK QUESTION (FAQ)

 

Q.1 What is keto diet?

Ans.1 A Keto diet or ketogenic diet include high fats, moderate proteins, and very low carbohydrates.

Q.2 How does it works?

Ans.2 Consumption  of a very high fat and low- carb diet breakdown fat by using fatty acids and ketone bodies for energy instead of using glucose. This process is called ketosis.

Q.3 What are the keto friendly food?

Ans.3 The low GI vegetables and only berries in fruits , nuts and seeds, full -fat cheese , plain greek yogurt and other dairy products , non-starchy and fibrous vegetables , meats ,eggs and fish ,oils, Unsweetened tea and coffee.

Q.4 What are the advantages and disadvantages of Keto diet?

Ans.4 Advantages include – Weight loss, manage certain medical conditions like Epilepsy, heart disease, certain brain disease, and even acne, more research needs to be done.

Disadvantages Include-  Short term side effects include Nausea   ,Headache ,Fatigue ,Dizziness, Insomnia, Constipation.

Long term use can cause adverse effects like kidney stones, osteoporosis and liver disease.