Ketogenic diet is based on low carbs, medium protein and high fat components. According to the health experts this diet helps you lose weight and works better than the conventional low-fat diets.
Standard Ketogenic diet consists of 75% fats, 20% protein and 5% carbohydrates. These are the healthy fats that are consumed by our body and break down to act as a fuel for us to perform activities.
Watch my video on Mehreens corner on YouTube about the pros and cons of the Keto diet and its effects on our daily life.
What does Keto mean:
Ketogenic diet involves reduced carbohydrate intake, replacing it with the healthy fat. This reduction in carbs put your body in a state called ‘ketosis’, when this happens your body becomes incredibly efficient at burning fat for energy. It also turns fats into acids called ‘ketones’ in the liver, which can supply energy for the brain.
Benefits of the Keto diet:
Ketogenic diet is an effective way to lose weight, this diet is so filling that you can lose weight without counting calories or tracking your food intake and without keeping yourself hungry.
This diet is most effective for those who have a problem of heavy weight and are suffering from type 2 Diabetes. Ketogenic diet is effective in reversing this type of diabetes as there is less sugar, less carb intake.
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet.
The increased ketones, lower blood sugar levels and improve insulin sensitivity in our body.
In this diet Triglycerides, HDL cholesterol levels, blood pressure and blood sugar improve, which keeps our heart at a lower risk of a heart disease.
This diet is currently being used to treat several types of cancer and it slows tumor growth.
The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression.
The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome and acne too.
Who should not do a Keto diet:
The people mentioned below should not opt for this diet:
If you are taking medication for high blood pressure.
If you are taking Insulin for type 1 Diabetes.
If you are a breast feeding mother.
Side effects of a Keto diet:
This diet should be preferably adopted by adults only, although it is safe for healthy people, there may be some side effects initially when your body adapts. This is referred to as ‘Keto flu’, which is usually over within few days. Keto flu includes poor energy, increased hunger, sleep issues, nausea and digestive discomfort.
To minimize this, you can try a regular low-carb diet for the first few weeks. This may put your body in a mode to burn more fat before you completely eliminate carbs.
A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements including potassium, magnesium and sodium can help.
Be very careful about your water and fluid intake, the lack of which may lead to the kidney stones. Water intake is necessary during ‘Keto flu’ and for the constipation too.
It may be less suitable for athletes or those wishing to add large amounts of muscle or weight. As with any diet, it will only work if you are consistent and stick to it for a long time.
Foods to avoid:
Any food that is high in carbs should be avoided. Here is a list of foods that should be reduced while on a keto diet:
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: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed. (Source Healthline)
Foods to eat:
Your food should be based on these things on a ketogenic diet:
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices. (Source Healthline)
Your basic food should consist of these major things which include, meat, fish, butter, eggs, nuts, cheese and low carb vegetables and the tip is to rotate these ingredients daily as per your choice.
Stay tuned to Baaghi TV to read on a weekly plan of a keto diet.