one of the most popular diets that are spreading all over the internet is KETO DIET. The ketogenic diet is a low-carb and high-fat diet to say simply. Back then this diet was formulated to treat individuals with epilepsy. In recent years after much many research, it is said that the ketogenic diet would be a great option to treat an individual suffering from epilepsy.
what is a keto diet?
The ketogenic diet is similar to the low-carb diet which involves eating low carbs and high fats.
The main objective of this diet is to increase the fat content in the body by reducing carbohydrates, which leads the body to a stage called ketosis, which makes us into a fat-burning machine.
The keto diet is classified into different types and they are :
Standard ketogenic diet :
This involves an eating pattern of 75% fats, 20% Proteins, and 5%carbs. among all the types this is the most followed and efficient way to get into a ketosis diet faster.
Cyclic ketogenic Diet :
This involves loading with carbs at regular intervals. for instance, those who follow this will eat like 5 days keto diet and 2 days high carbs diet.
High protein ketogenic diet :
This involves an eating pattern of 60%fats,35%protein,and5%carbs.
Targeted ketogenic diet :
You can add carbs when required in this eating routine like perhaps before your exercise or after exercise depends on your objective.
how to get into ketosis?
To engage with some physical and mental activities the body uses glucose as a primary source of fuel. whereas when following a ketogenic diet it is the opposite, as we reduce our carbohydrate intake to 5% the glucose level in the blood starts to decrease, which in turn searches for a new source of fuel.
So when our body is in shortage of carbohydrates, the liver in our body starts producing molecules called ketones which are produced from fats. so instead of glucose, our body uses ketones as an energy source to perform various metabolic activities.
The body starts burning fat for fuel, making us into a fat-burning machine. This process of burning fat to produce ketones by the liver is known as ketosis.
Health benefits of the ketogenic diet
1. Increased energy levels
As our body starts changing into a new fuel source we may experience some side effects like headaches and nausea., but they are temporary when adapted to the ketosis diet you may experience a new level of energy.
2. It helps you lose weight.
when reducing carbs drastically from the diet the body’s only source would be the stored fats which are converted into ketones by the liver for performing certain activities. so, as a result, you may start losing weight.
3.Reduce food cravings.
As our body produces ketones for fuel, it helps us reduce hunger and feel fuller. in other words, when the body’s blood sugar levels are in a controlled state, the cravings for processed carbs reduce.
4. You would feel more focused
Our brain needs a constant source of energy to perform certain activities, it is said that even when we are on a full ketogenic diet our brain uses only 75% of energy from ketones and remaining from glucose.
To say briefly we all know that the mitochondria are the powerhouse of the cell. As per the investigates done, it has been shown the ketones can be more successful than glucose inside the mitochondria. So accordingly more oxygen per unit can be created when utilizing ketones than glucose.
The ketones can make us feel energetic and stay focused throughout the day.
5. Good heart health.
As you know this diet is composed of Fats, eating healthy fats will increase the good cholesterol levels in the body which Is good for heart health. but make sure you take good fats.
keto shopping list
Below given are some of the keto diet foods which help you to get into ketosis.
Things to eat on a keto diet
- Berries (Raspberries, blackberries, and strawberries )
Nuts /seed :
- brazil nuts
- Hemp seed
- flax seeds
- chia seeds
Fats /oils :
- olive oil
- coconut oil
- MCT oil
- grass-fed butter
- Whole eggs
- Chicken thighs
- ground beef
- Greek yogurt
- heavy cream
- Butter (full fat )
what not to eat on a keto diet
- sweet potatoes
- large onions
Beans and legumes :
- Kidney beans
- Soya beans
- Black-eyed peas
- Any kind of fruit juices
- White sugars
- Processed foods
The above-given foods contain carbs in a higher ratio so it would be good enough to avoid these foods when on a keto diet.
Ketogenic diet recipes
Craving healthy keto recipes?? We have for you some out-of-the-box and yummy recipes to make your taste buds go crazy. So let’s get started with these unique Ketogenic recipes.
• Grilled chicken with veggies
For this amazing keto recipe, you just have to marinate 250 g chicken breast in Coriander, mint oregano and chili flakes paste. And you are done, just grill it and serve with green salad and nuts of choice.
• Creamy paneer
Who doesn’t like paneer! For this yummy keto recipe add ½ spoon ghee, ground spices, chopped onion, carrot, and bell pepper. Give everything a quick mix and add paneer and 1 cup cream for that amazing texture.
• Crispy keto dosa
Dosa is such an integral part of us Indians, so why not experiment and make a different Ketogenic breakfast recipe! For this, you need 1 cup almond flour,4 spoons of cheese of choice,2 spoons grated coconut,1sp chopped chili, Cumin seeds, Coriander,1-2 spoon heavy cream, coconut milk and mix well. Your recipe is ready, make dosas and serve with chutney.
• Grilled paneer salad
In those lazy days when you feel like having something light, this salad Ketogenic recipe may come handy. For this marinate paneer in a tandoori spice mix, add curd, pan fry the paneer and you are done. Serve with a ball of green salad and seeds like hemp and chia.
• Keto omelet
What’s better than having an omelet as breakfast. So here is your easy Ketogenic breakfast. Take eggs and add onion and powdered spices of choice, mix well and pour it in a non-stick pan with a little bit of coconut oil. And voila your healthy and tasty omelet is ready.
• Tofu spinach
When you need a substitute for paneer, here is a perfect keto recipe for you.
Take 1 cup of spinach, cabbage, and other veggies of your choice. Sauté them in 1 spoon olive oil to which add 200 g tofu and garnish with seeds and nuts of choice.
• Coconut fish
Fish has so many health benefits, so here is an awesome Ketogenic recipe using it. Marinate fish of your choice in a mixture of turmeric, black pepper, red chili powder, ginger, and a pinch of asafoetida. Pan fry everything in coconut oil and you are done. Serve with Lemon and sliced onion.
• Chilli paneer
Craving Chinese!! Then here is a deal not to compromise on your diet and have a healthy keto dish for the same.
Add some olive oil to a pan, heat it, add ginger garlic paste, salt, and pepper, chopped veggies and stir fry with 1sp soy, tomato, and chili sauce. Garnish with some sesame seeds and spring onion heads.
Boiled veggies with pakpak
Here is a healthy and tasty version of chicken with a twist of ketosis. For this take some cabbage, bell pepper, carrot, and chopped garlic in the pan with 2 spoons of olive oil. To which add 200g thin slices of chicken and saute. Cook for 3-5 mins. After the veggies are boiled add oregano, chili flakes, and black pepper. Serve with hemp seeds and 10g almonds for added flavor.
• Black coffee with nuts
Brew some instant coffee in hot water for few minutes and add the nuts of your choice into it after chopping them, here your quick and easy Ketogenic drink is ready to be consumed instantly.
Enjoy your easy and delicious meals with these amazing recipes.
Keto diet myths
1. Only 20g of carbohydrates must be consumed
This is one of the misconceptions of keto, it doesn’t care that the Macros Fats, carbs, and protein proportion contrasts from one individual to another depending on their objectives. usually, the carbs consumed when following a ketogenic diet vary from 20g-50g based upon the energy requirements.
2. Can eat more cheese and fried foods.
yes, on a keto we must eat more fat but it should be coming only from healthy fats and not from fried foods. use sources like flaxseeds, MCT oil, avocadoes, etc.
3. Vegetables and fruits should be avoided.
Many people believe that fruits and vegetables contain more carbs so when consuming we may get out of a ketosis diet. this should be avoided because fruits and vegetables contain more Vitamins, minerals, fiber, and other valuable sources which are required for the body to perform certain metabolic activities.
4. Keto is similar to Ketoacidosis.
This is a misinterpretation keto diet is not the same as Ketoacidosis. Ketoacidosis happens when the insulin levels are low and the ketone levels are high. This is generally seen in diabetic patients which is very dangerous and could cost a life.
What not to do on a keto diet
1. starting the diet without consulting a doctor.
Before you get into any new kind of diet like this it is better to consult a doctor and start. This is because we may not know some problems in our body until a certain age so, putting your body into a full checkup would be great before you start a ketogenic diet.
2. Cutting carbs drastically at beginning of the week.
At the point when you have chosen to eat 20g each day don’t begin your eating routine with 20 g in the primary week. have a go at cutting carbs steadily from 100g-20g in the range of 2 – 6 weeks this may get you into ketosis securely.
3. Not counting your calories.
When following a diet like keto it is necessary to keep a track of your calories. if not, you may eat more carbs or more proteins than fats. if your goal is weight loss then tracking calories is one of the most essential factors to be in check else you may end up gaining weight or stuck on a plateau.
4. Not drinking enough water.
Drinking more water will energize the breakdown of more fat as the ketones that are removed in your pee are supplanted with the new ones. so make sure you stay hydrated as constantly as possible.
5 . Not getting enough minerals.
Sodium, potassium, and manganese are three main minerals that regulate blood pressure levels. When on a ketogenic diet or in a fasting state our body insulin levels will be down, during states of low insulin, the kidney assimilates less sodium and discharge more into the urine. so consumption of minerals either through foods or supplements is most important when following a ketogenic diet.
4 signs to know that you are on a ketogenic diet
1. Bad breath
This is one of the common symptoms that everyone faces while on a keto diet. This could also be called keto breath and caused when the ketone levels rise. This won’t be there for a long time as our body starts adapting to the keto diet the production of acetones gets lesser.
2. Frequent urination.
As we start getting into the keto diet we may frequently be using the bathroom this is because when on low insulin levels our body exits more sodium and water through urine.
3 . Weight loss
As we consume fewer carbs and more Fats in a keto diet, our body has no other option than fats to use as an energy source.
An all-around formed keto diet causes huge weight reduction in many people by keeping dietary carbs exceptionally low this keeps insulin levels low and keeps glucagon levels high this drives your body into a fat-consuming mode and this prompts weight reduction.
when there is progress from an ordinary eating routine to a keto diet in the initial not many weeks there will be troubles sleeping, and this occurs due to the low serotonin and melatonin hormones(sleep hormone ).
serotonin is a hormone that helps for great eating, absorption, and sleeping.
This diet would take some time to adapt but once it has adapted you would love it. There are numerous different elements liable for a sleeping disorder during keto like stomach upset, cramps, keto influenza, awful breath, and so on these impacts will appear just for the present moment.
Hope the above information was helpful!