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Fitness

All You Need To Know About A Keto Diet

By Swati Mishra

Updated - Oct. 19, 2019 6 min read

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Keto Diet: What Is A Ketogenic Diet?

A keto diet has been turned out to be very popular among people these days! This is a quick way to lose a lot of weight, which is something that never fails to impress everyone. This is a diet with low carb or no carb intake in your diet, the theory behind this is that if we take a lot of carbohydrates in our diet then our body produces glucose and insulin, then glucose turns out to be the main source of energy for our body whereas if we follow a ketogenic diet then we don't have to take any carbs so that eventually by producing ketones in the liver and using it as the main source of energy a ketogenic diet reduces our weight in a comparatively very less time.

keto-diet-india Low Carb Foods

Image Credit: Diet Doctor

 

Keto Diet India is also known as a low carb high-fat diet (LCHF), low carb diet. It's a natural process where our body starts to help us survive with minimal food intake. Through this process, ketones take birth due to the breakdown of fats in the liver. The main goal comes down to forcing your body to this metabolic state. And No, we are not burning any calories here than carbohydrates.

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Image Credit: Pexels

 

What Does A Keto Diet Include?

A ketogenic diet is a process in which the body breaks down the fats instead of glucose because of low or no carb intake which creates an acid called ketones and uses it as a resource of energy for the body. Some of the main dishes which can be included in an Indian Keto Diet Plan are Baked spinach with cheese and cream, lemon chicken stew, Fried Paneer pakora, Stir-fried mutton with spices of choice, Cabbage salad / Cabbage thoran with coconut.

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Image Credit: The South African

 

The basic food to include in your diet if you are following the ketogenic diet are as follows:

*INCLUDES

1. Berries
2. Nuts and seeds 
3. Green and Non-Green vegetables 
4. Eggs and dairy 
5. Oils
6. Meat 
7. Unsweetened Peanut Butter
8. Paneer
9. Tofu
 
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*DOES NOT INCLUDE  

1. Bread
2. Pasta 
3. Sugars
4. Beans
5. Corns
6. Rice
7. Milk 
 
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It Is For Whom?

Primarily this diet is for reducing fat in a healthier and efficient way which comparatively takes a lesser amount of time that a normal fat reducing diet takes. So, this diet is perfect for people who are fat and want to reduce fat quickly and people who are suffering from chronic obesity.
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Image Credit: Pexels
 
 
Obesity is a key to many major diseases and a ketogenic diet is efficient in burning fat as well as it is also good for people suffering from diseases like cancer, migraine, heart disease and many other chronic diseases. So, all in all, a ketogenic diet is for everyone for a healthier living but primarily, of course, the main focus will always be "Reducing Fat". For a more specific Indian Keto Diet Plan refer to these dishes - Cheese pakora, Cheesy egg omelette with lots of cheese, Cheesy scrambled egg with lots of capsicum.
Make sure you cook them in peanut oil or olive oil.
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Benefits Of A Keto Diet

The ketogenic diet was at first created to cut back seizures in some youngsters with a brain disorder, another disorder of the brain. abstinence has been used as an alternative treatment for brain disorder patients UN agency wasn’t responding well to medications, and symptom, that is triggered by abstinence or the ketogenic diet, provides the body and brain with an alternate fuel supply within the sort of ketones. A ketogenic diet is not limited to cutting down just carbohydrates to lose weight but also has a lot of benefits for all kind of people and even for the people who are suffering from the following serious chronic issues and diseases.
 
1. Alzheimer 
2. Epilepsy 
3. A migraine 
4. Diabetes 
5. Heart diseases 
 
 
Not only for the people suffering from some disease but also it has some general benefits as well which are definitely very impressive.
They are as follows:
 
1. Improved body composition
 
2. Brain functioning turns better - ImproveS focus and concentration
 
3. Boosted energy and normalized hunger
 
4. Decreases blemishes and acne on your skin
 
5. Lowers Blood Sugar levels - Pre-diabetic or have Type II diabetes should opt for it
 
6. Also helps regulate high blood pressure and other blood pressure problems
 
7. Improve triglyceride levels and cholesterol levels
 
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Image Credit: Pexels

 

Pros And Cons Of A Ketogenic Diet

Keto Diet Plan In India has become an important topic to discuss on before you actually start following it. We're here to guide you with the pros and cons for the same so you don't feel completely blank about the after-effects or any new symptoms. If you follow any sort of diet or for that matter if you adapt anything, in general, it surely has its advantages and disadvantages at the same time, similarly, a ketogenic diet is a beautiful flower with some pretty petals and thorny stems, let's follow towards what all are they

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Image Credit: Pexels

 

Pros Of A Ketogenic Diet 

1. A ketogenic diet reduces the levels of insulin produced in our body and also decreases insulin resistance. 
 
2. As it takes fat as a source of energy it eventually leads to the fact that it increases the fat burning process and decreases the fat
storage capacity in our body. 
 
3. A quick way to reduce weight, which is very impressive for people. 
 
4. It efficiently improves cognition in our body. 
 
5. It increases the basic amount of calories a person can usually burn by using up fat as a source of energy. 
 
6. It is a sustainable way of losing fat as it burns fat without affecting the muscle mass for better body composition. 
 
7. It reduces the risk of very chronic and dangerous disease "cancer". 
 

Cons Of A Ketogenic Diet:

1. First 1 or 2 weeks may turn very uncomfortable as adopting a diet like this takes time to get used to with, which may feel like giving up on it as you have to eat in a restricted way and in a blink of an eye you have to give up on carbohydrates. Don't be worried to be induced with any of these symptoms when starting with this diet - Headache, Fatigue/lack of energy, Muscle weakness or pains, Poor sleep, Constipation, nausea or upset stomach, Brain fog, Moodiness. Your body will be depleted of glycogen in the muscles – which can cause a lack of energy and general lethargy so be ready for the same. It's not easy to adapt to a new diet but being determined and following the right keto diet plan is essential.
 
2. If someone is used to high intake of carbohydrates then it can be difficult for the person to follow this diet 
 
3. Athletes with high anaerobic energy like basketball players, mixed martial arts, soccer players etc won't be able to get enough rate of energy required for running and playing.
 

FAQ

Q: Which is the healthiest diet in the world?

A: A Mediterranean diet which includes fruits, vegetables, wholegrain cereals, nuts, fish and dairy as the main source of fat.

 

Q: What are good fats for Ketosis?

A: Butter and ghee - 0 net carbs per tablespoon, cold-pressed coconut, olive oil, chicken or duck fat.

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