The ketogenic diet, also known as the keto diet has taken the world by storm, thanks to its low carb and high-fat regime. The keto diet pushes the body to burn fat instead of carbs for energy. Food loaded with proteins and fats dominate the keto menu, whereas food that is high on carbs is a big NO. Obviously, this diet plan is not for the faint-hearted, but is sure to put you in the best shape if you push through with it! When it comes to being in shape, neither Hollywood nor Bollywood A-listers will back down from trying it. Stars like Halle Berry, Megan Fox, Kourtney Kardashian1 to Huma Qureshi and Karan Johar have followed it and have been a fan of it ever since.
With every diet plan that we choose to follow, we somehow are still unable to provide our body with all the nutrients needed. In today’s world supplements provide us with that extra push required to be on par with our hectic lifestyles. Our gut takes the direct hit for all the changes made to our diets, thus taking care of our intestine is a must! Providing our body with good probiotic bacteria not only helps our digestive system but also increases our body’s immunity. Not only that but having a healthy gut is also your key for radiant skin.
HOW DOES THE KETOGENIC A.K.A ‘THE KETO DIET’ WORK?
When we eat food that is high in carbs, our body produces glucose and insulin. Glucose is the easiest molecule that can be converted to energy by our body. Insulin, on the other hand, is required to process the glucose. Since the primary source of energy is glucose, the fat that is consumed is stored in the body. 2,3
Ketosis converts our body into a fat-burning machine, instead of burning carbs for energy. The liver plays an important role in converting the fatty acids in our body into ketones, which then become the new energy source for our body. When the fat intake increases, our body becomes more efficient at burning fat. this is called becoming “keto – adaptive”.
Ketosis is the body’s natural reaction in order to survive when the food intake is cut back. It pushes our body to burn fat when glucose is not readily available. The keto diet centers around “starving” the body of carbohydrates, transforming.
TYPES OF KETOGENIC DIETS
There are different types of keto diets. Each of these differs in the number of carbs and fat that is consumed. While deciding on a diet plan to follow, you must take into account your lifestyle, fitness level, and what you expect from the diet plan.
The standard ketogenic diet: This is the most recommended and common version of the diet. You stick to the daily intake of 20 – 50 grams of net carbs with moderate proteins and high fat.
Targeted ketogenic diet: If you do work out, this diet will give you better results. An intake of about 25-50 grams of net carbs 30 minutes to an hour before you exercise.
Cyclical ketogenic diet: If you are having trouble controlling your carb intake, this diet plan is the best way to start. You can switch between low carb diets for several days followed by high carb diets. This cycle continues for several days. Carb cycling helps the body to cope with the adverse effects that we might experience due to restrictions on carbs over a long time period. Adapting to full ketosis isn’t for everyone thus adding carbs such as sweet potatoes, squash, and white rice one day a week keeps your body functioning properly.5
High – Protein ketogenic diet: This diet plan is very similar to the standard ketogenic diet except for the protein intake, which is higher. 4
BENEFITS OF THE KETOGENIC DIET
Burns fat: One study shows that a keto diet helps in reducing fat substantially, resulting in a rapid weight loss. Ghrelin, a hunger hormone, is suppressed by ketones, and levels of cholecystokinin (CCK) increase, which makes you feel full.5
Increase in energy: Another study indicates an increase in mitochondria created by the brain. Mitochondria are the power generators of the cells. More energy for your cells is more energy for you to get work done!
Reduces inflammation: Keto diet is anti-inflammatory and protects against degenerative diseases such as Alzheimer’s and cancer.5
Acne: Improvements in skin are evident when you switch to a keto diet. Here’s a study that shows a reduction in inflammation and lesions when a low-carb diet is adopted. Another study indicates the relationship between a high carb diet and increased acne, and how switching to a keto diet can help control it.
Cirrhosis: Cirrhosis is the scarring of the liver tissue, due to many forms of liver disease, conditions such as hepatitis and chronic alcoholism. The liver performs many necessary functions, including detoxification and purification of blood and the production of vital nutrients.
Cirrhosis develops in response to a damaged liver. Every time the liver is injured, the process of repairing itself creates scar tissues. As the cirrhosis progresses, scar tissue formation increases, obstructing the functioning of the liver.
According to a study, very-low-calorie diets in patients with end-stage liver disease (such as cirrhosis) can be safe and effective in reducing weight and perhaps help recover the liver damage. Liver is one of the most hardworking organs in our body and taking care of your liver can do wonders, click here to find out how!
WHAT TO EXPECT ON KETO DIET
Keto Flu You may experience what is called the Keto flu. This is because your body is adjusting to burning fat instead of carbs for energy. The flu sets in between the 24 to 48-hour mark and can last for days whereas a few symptoms can be experienced for a month. The severity of the symptoms depends on your body’s metabolic resilience. If you were on a high carb and sugar diet before switching to keto, the symptoms may be severe for you. Symptoms include insomnia, brain fog, irritability, nausea, stomach pains, sore throat, chills, and muscle aches.5
Keto Breath A metallic taste is observed by some people after a few days of starting the keto diet. This is due to acetone, a ketone, that is released in the body, mostly noticed in breath, urine, and sweat. Keto breath is temporary and eases once the body starts adjusting to fewer carbs.5
HOW TO KNOW YOU HAVE REACHED KETOSIS
It’s easy for you to figure out when your body has hit that ketosis sweet spot! Our body indicates that we have reached by showing signs as
- Reduced Hunger: Levels of cholecystokinin (CCK) increase in our body which makes you feel full.
- Metallic breath is another sign of reaching ketosis.
- Weight Loss is the physical evidence of our body being in a ketosis state.
WHAT TO EAT ON A KETO DIET
Seafood: It is an excellent choice, especially fish such a salmon, as it is fatty.
Eggs: Eat them as you like, boiled, scrambled, or fried!
Above-ground Veggies: Veggies are keto-friendly! Have them fried in butter or in the form of a salad with plenty of olive oil poured over it.
High-fat dairy: The fatter the better. Butter and high fat cheese can be munched on and yogurt can be consumed in moderation. Milk should be avoided as milk sugar can add up quickly.
Nuts: A reasonable amount of nuts can be eaten, but it’s easy to eat more than what the body requires before feeling satisfied.
Berries with whipped cream.
Meat: Unprocessed meat is good but in small amounts. Too much meat can end up in high protein intake. Not something you’d want.
FOOD TO AVOID ON A KETO DIET
Grains: Count of carbs is very high in grains, so it’s best if you avoid grains in the diet.
Beans: Chickpeas, lentils, kidney beans, and black beans are in proteins as well as carbs and should be avoided.
Starch: Avoid food with starch in it as it leads to the formation of glucose. The body is supposed to obtain energy from fat, not glucose.
Water: Your number option is water. Have it as you like it, hot or cold or with a hint of flavor by adding a slice of lemon or cucumber.
Coffee: With no sugar and with very little or no cream.
Tea: Drink tea freely, just don’t add sugar.
Bone broth: Easy to make and packed with nutrients!
1-day keto meal plan
Breakfast: Chocolate Pancakes with Blueberry Butter
Lunch: Crispy Cheesy Chicken Salad
Dinner : Creamy Mushroom Chicken
White Chocolate and Raspberry Keto Cake Fat: 31.5g
Net Carbs: 6.6g
Keto Chocolate Shake With Coconut Milk (makes 2) Fat: 20g
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- Ketogenic diet food list – what to eat