Hey you guys!
Diwali has just passed and I am sure we all have put on a little. While I was worried about weight loss I came across the idea of a Ketogenic diet. Let’s make Keto diet (short for Ketogenic diet) a little simpler for all of us.
First things first!
What is a Ketogenic diet ? Everything you need to know about keto diet
A Ketogenic diet or a Keto diet is a high fat diet with minimal carb intake. Therefore it helps in faster weight loss. Furthermore it also has amazing health benefits over a lot of diseases including PCOS, heart diseases, cancer and so on.
And yes! You can eat the cheese!
How does the keto diet work?
Keto diets specifically works on increasing the normal metabolic process of the body called Ketosis. It follows the simple mechanism of the body to switch to burning fats for producing energy when it does not have adequate reserves of carbohydrates. This process of breaking down fats for energy, called as beta oxidation gives rise to by-products which are called as Ketone bodies or Ketones.
What are ketones?
ketones are nothing but just the by-products which are formed due to body breaking down fats.
This is a very normal body process and can also occur while a person has gone through a long exercise session or have been fasting.
Basically it is like letting the body use up the fats by avoiding the naturally first to burn constituents which are carbohydrates.
During Ketosis, three types of Ketones namely, Acetoacetate, Beta-hydroxybutyrate and Acetone are produced.
Acetone is liberated out of the body, this is the secret for the fruity smell of the breath or urine, while on Keto.
Where will these Ketones be used ?
When the body is running short on glucose it naturally shifts to Ketones from fat reduction as a source of energy for normally bodily functions.
Notably, a single molecule of acetoacetate breaks down producing 22 ATP and 2 GTP.
The energy thus produced is used for functioning of the heart, brain or even during prologned exercising.
How to follow a Ketogenic diet
Most importantly, Keto diet focuses on increasing fat intake in the body with lower carb consumption. Approximately 20-50 gram of carbohydrates are allowed throughout the day for an adult following Keto diet, that is roughly around 0.5 kg of low carb veggies, or one large potato or half a burger.
What to eat ?
A variety of low carb or high fat food items can be consumed for increasing the production of Ketones in the body.
Here’s a list of a few items which can be included in your diet :
- Dry fruits ( Almonds and Walnuts ).
- Fox nuts, flaxseeds
- Rice can be substituted with Cauliflower rice
- Substitute milk with Almond milk or coconut milk
- Sugar can be replaced with sweeteners like Stevia
- Olive oil
- Coconut oil
- Avocado oil
- Butter (salt free butter)
- Heavy cream
- Only 1 onion day
- Cottage cheese
- Leafy vegetables like Spinach
- Bell pepper
- Lady’s finger
- Black salt
- 90 % dark chocolate
- Green tea
- Water about 2-3 litres a day is a must while following any diet
( Need tips to make drinking water a not so boring task? Click Here for DIY infused water reciepes )
What to avoid eating?
- Cereals like Wheat, Rice
- Salt (Substitute it with Black salt)
- Fast food
- Sugary drinks, aerated drinks
- Anything with artificial Transfat
- Ice-cream, fried or baked sweets
- Chocolate sauces, Honey, sweetened sauces, jams, ketchups
For How long should one follow a Ketogenic diet
A normal healthy adult body takes around 3 days to get started with Ketosis. For it to be effective one must follow a Ketogenic diet for around 3-4 months. After this period you can have relaxed cheat meals for a day or 2 and get back to the normal rhythm of a Keto diet thereafter.
Benefits of a Ketogenic diet
Keto Diet Weight loss
While following a Ketogenic diet, the main motive is to increase breaking down of fats from the body, this in turn helps in loosing those extra inches, also helping in strengthening metabolism. On an average people strictly following a Keto diet along with some form of exercise reported around 15-17 kgs ( 33- 37 lbs) lost in 3-4 months.
Stabilizing blood sugar levels
As a result of reducing the intake of carbs and glucose (sugar), in a way keto diet helps the body to increase insulin sensitivity. Some reports show that people have reduced or completely overtaken over their medication by following a proper Ketogenic diet.
Clear skin and reduction in Acne
There have been reports of reduction in severity of Acne due to the anti-inflammatory properties of Ketosis. Also exercising and following the right diet helps to improve blood circulation, thus leaving a glow on the skin.
Improved sleep, mental clarity and energy levels
Yes becoming a Ketogenic pro helps in getting over your mood swings, laziness leaving you refreshed and energetic for the whole day.
Polycystic Ovary Syndrome (PCOS)
Keto diet helps in improving insulin levels and increasing insulin sensitivity which is affected in PCOS. Also faster weight loss helps in reducing the severity of PCOS and also in increasing fertility.
- Also it has proven to be beneficial in treating conditions with heart diseases, cancer, Alzheimer’s disease, Parkinson’s disease etc.
Side effects of Keto Diet
There are some side effects of a Ketogenic diet like headache, constipation or weakness. These are temporary reactions of the body to a changed diet pattern and disappear in 2-3 days.
Note that for breastfeeding women and Diabetics, it is better to consult a doctor before following a new diet pattern.
All in all, a Ketogenic diet is very useful and safe for any healthy individual. Also, the results might vary from person to person.
Anyhow it’s always better to form a clean eating habit right?
P.S. : Additionally we’ll be doing blogs on easy Ketogenic recipes and places serving Ketogenic delicacies soon, inputs from you guys are most welcome.