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Keto Diet!

Dt.Neha Suryawanshi 92% (20612ratings)
M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Keto Diet!

Keto Diet!

5 people found this helpful

Keto Diet - Side Effects!

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
Keto Diet - Side Effects!

The keto diet promises quick weight loss and more. But there can be negative side effects and even serious health consequences for those who are unaware.

*The keto diet is an ultra-low-carb and high-fat diet that restricts total carbohydrate numbers to just 20 or 30 net grams of carbohydrate per day. That’s the equivalent of a single piece of fruit or half a bagel. When you cut carbs, your body’s preferred source of energy, you require your body to suddenly shift to fat for fuel. This raises blood levels of ketones and puts you in a state of ketosis—hence the name “keto diet.” Once this shift, happens, you will lose weight, but you may also have experienced so negative side effects. This is commonly referred to as the keto “flu.”During your first week of keto, you may experience flu-like symptoms such as aches, cramping, fatigue, diarrhoea, constipation, general weakness, and a skin rash. This is actually a side effect of water and electrolyte loss and is likely indicative of dehydration. When you turn to fat for fuel, you lose more water and electrolytes in your urine due to a decrease in your body’s insulin levels and a loss of muscle glycogen. (When you're in ketosis, you’ll use muscle glycogen for energy first.)

*Once ketosis is established, most people experience more stable and lower blood sugar levels. Low-carb diets can be an effective way for people with type 2 diabetes to get a handle on glycemic control—and carb monitoring has long been thought to be an effective way to control blood sugar—though one study concluded low-carb diets are not necessarily a better long-term strategy than other diets. Anecdotal evidence abounds from people with type 2 diabetes who have used the keto diet to stabilize their blood sugar and were able to quit taking their diabetes medication. But it’s not recommended that people with diabetes begin the keto diet without first talking to their doctor.

*The low-carb, high-fat approach to the keto diet limits the types of foods you can have, and entire food groups are eliminated entirely. Beans, legumes, and whole grains are out, as are many fruits and vegetables. Many of these foods carry vitamins, minerals, and other nutrients you can’t get from any other source, and without them, you may start to experience nutritional deficiencies. “Keto is not a great long-term diet, as it is not a balanced diet,” says Nancy Rahnama, MD, MS, internal medicine and bariatric specialist in Los Angeles. “A diet that is devoid of fruit and vegetables will result in long-term micronutrient deficiencies that can have other consequences. The keto diet can be used for short-term fat loss, as long as it is under medical supervision.”

*A number of studies suggest keto can disrupt the balance of good and bad bacteria in your GI tract (a condition called dysbiosis) due to high saturated fat intake and eating less fibre. Diets lacking in prebiotic fibre decrease probiotic, "friendly" bacteria as a result. Since the GI tract is considered the "bodyguard" of your immune system, this may impact your gut-brain connection, immune function, and chronic disease risk. The high-fat intake required for ketosis may change the structure of LDL ("bad") cholesterol and lipoproteins, which could induce inflammation over time. Chronic inflammation is a biological state in which your body's cells work overtime to get their regular job done. Healthcare professionals can ID inflammation through blood work by looking for signs of oxidative stress (a.k.a. the damage done by free radicals to organ tissues).

*If you can’t maintain any eating plan forever due to its level of restriction and burden, it can lead to weight cycling — the process by which you gain a lot of weight and lose a lot of weight when "dieting" versus when you’re off of a diet. That can lead to increased chronic disease risk, not to mention how it can make weight loss more difficult the more often you do it. The ketogenic state, in particular, can increase the hormones that make you feel full and decrease the hormones that make you feel hungry. Sounds great, right? Well, once you’re off the keto diet, the appetite-suppressing hormones will increase significantly from your baseline. Meaning that you’ll likely feel even hungrier than you did before you started!

8 people found this helpful

Keto Diet - Why Should You Opt For It?

Dt.Ritika Dua 90% (203ratings)
BSc-Diet & Nutrition, M.Sc-Diet & Nutrition
Dietitian/Nutritionist, Delhi
Keto Diet - Why Should You Opt For It?

A ketogenic diet, broadly known as keto diet is popularly known for being a low carb diet, as the body produces ketones in the liver that is used as energy. When we consume something that contains a high ratio of carbs, our body automatically produces glucose and insulin. Glucose is considered to be the easiest molecule for our body to transform and use as energy, thus it can used as over any other energy source. On the other hand, insulin is manufactured in our body to carry the glucose that is present in our bloodstream to take it all around body to create maximum energy.

As glucose is generally being used as the main source of primary energy, our fat amount in our body is not required for and thus it is stored. As we can observe in a normal high carb diet, our body uses glucose as the primary source of energy. As we lower the intake of carbs, the body subsequently goes into a state which is known as ketosis. 

Ketosis is considered to be a normal natural process of our system that our body initiates that helps us to survive when food intake is low in our body. During such state, our human body produces ketones, which are the outcome of the breakdown of fats present in the liver.

Why ketogenic diet is good for you? 

 

There are many advantages and benefits of a ketogenic diet in our body, from loss of weight to therapeutic activities. The following are some of the benefits of a keto diet:

  1. Weight Loss: This is the most basic benefit for a keto diet in our body. Obesity is never good for one’s health, thus following a keto diet will definitely decreases your body weight and you shall be healthy. The keto diet basically uses our body fat as an energy source, so the weight loss is obvious. During keto diet, our insulin level that is the fat storing hormone in our body drops at a really massive rate which in turn turns our body into a fat releasing or fat burning machine. Thus following keto diet is essential for your body as it is good for your health. Many dieticians prescribe keto diet to patients who are suffering from obesity. Although it is a difficult diet for a foodie, yet it is very effective.

  2. Blood sugar control: Keto diet controls your blood sugar too, it is more effective than normal low carb diet. With the control of fat in the body during keto, blood sugar stays in control too.

  3. Mental stability: Keto diet helps you to mentally focus on your work. Ketones are known to make your mind sharp as it is a great source of fuel in your brain.

  4. Energy increase: With controlled blood sugar and mental stability, it is evident to have high energy as ketone turns fat into energy in our body.

  5. Hunger back to normal: Keto diet helps in normalising your hunger too. Sudden hunger will leave your body and mind.

There are few other uses as well such as it helps in acne repair, can be used to treat epilepsy, cholesterol and blood pressure regulation and resistance to insulin. Carbs from vegetables, nuts and diary products are the main source of keto diet. Thus, keto is one of the healthiest diet for a human being to stay fit! In case you have a concern or query you can always consult an expert & get answers to your questions!

4708 people found this helpful

Can Keto Diet Help In Curing Epilepsy?

Dt.Kanika Khanna 90% (178ratings)
M.Sc in Food & Nutrition, BSC in Clinical Nutrition & Dietitics
Dietitian/Nutritionist, Delhi
Can Keto Diet Help In Curing Epilepsy?

Refractory epilepsy, also known as drug-resistant or uncontrolled epilepsy, refers to the condition where drugs and medications fail to control seizures. This means you might have seizures and convulsions despite taking anti-seizure medications. In that case, your doctor may work out a special ketogenic or keto diet chart to bring your symptoms under control.

What is a keto diet?

The ketogenic diet is a special low-carbohydrate, high-fat diet, which provides 3-4 grams of fat for every one gram of protein and carbohydrate. Usually, your body uses carbohydrates – bread, pasta, sugar – for fuel. However, since a keto diet is very low in carbohydrates, fats become the primary source of fuel instead. Your body works well on fats (ketones).

What Foods Should You Eat? 

Ketogenic diet primarily involves eating many fats – about 80-90% of the calories you eat should come from fat-rich foods. Your diet will comprise of the following items –

However, you should discuss your diet chart with your doctor/nutritionist to understand if the foods mentioned above will affect your health in any other way.

How well does keto diet work for curing epilepsy?

Several studies state that the ketogenic diet does prevent or reduce seizures in people with refractory epilepsy. Although the diet is well suited for any form of epilepsy, it works best with certain myoclonic astatic epilepsy – Doose syndrome.

More than half of all children following a keto diet have seen a 50% reduction in the number of seizures. Most people, especially kids who strictly follow the diet for at least two years have good chances of becoming free from seizures. About 10-15% of children have been cured of epileptic seizures.

Refractory epilepsy is difficult to live with. You might be facing trouble at school, work, or even at home if the seizures do not stop. A high-fat keto diet can help control the symptoms. The ketogenic diet is tailored to each individual. Since it is low in nutrients, you might have to take supplements for vitamin D, calcium, folic acid, iron, and others. Speak with your dietician regarding the same. He/she will keep an eye on you as you start with the diet to ensure your stay healthy. Do follow up for regular check-ups every 1-3 months to check the progress of your condition.

3137 people found this helpful

Keto Diet And Its Demerits

Dt.Apeksha Thakkar 92% (8741ratings)
BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics , Diabetes Educator, Translational Nutrigenomics
Dietitian/Nutritionist, Mumbai
Keto Diet And Its Demerits

Ketogenic diet is a low carb-low protein-high fat food regime. It is also known as a keto diet. There are many positive fallouts of following a keto diet. Since the amount of carbohydrate is very low in this type of diet, the liver is not able to produce glucose to fuel the body parts.

In such a condition, the liver undergoes a process known as ketosis and produces ketones which supply energy to different body parts. The process of ketosis makes use of fat. Thus, ketosis can burn up a very high amount of fat and bring down obesity. The ability of a keto diet to bring down fat is well recognized.

However, there are some demerits of such diet too. One needs to recognize the demerits of such a diet before jumping to a conclusion.

There Is a Risk of Malnutrition

An adult need at least 250 to 300 grams of carbohydrate per day. The body needs this amount of carbs to produce glucose and supply that to various tissues of the body. If a person follows the keto diet, the carb intake gets severely restricted. Carbohydrates in all forms such as whole grains, potatoes etc. can be reduced to an amount that is equivalent to just two pieces of bread a day. This can result in malnutrition.

There Is a Risk of High Cholesterol

If the person is genetically predisposed to getting high blood cholesterol, the keto diet will only add to it. So, for people with a genetic inclination for high cholesterol, keto diets can be deadly.

Adaptation Period Is Difficult

Since keto diet is vastly different from a normal diet, one needs to go through the adaptation process before starting on such a diet. This period is fraught with difficulties. People may have flu like symptoms such as nausea, headache, fatigue etc. as he/she advances with the plan of having only a keto diet. People may also suffer from a lack of minerals, which is a result of carbohydrate restrictions. All these symptoms make it a difficult time to get through.

Face Gastrointestinal Issues

As part of adopting a keto diet one needs to increase fat intake dramatically while cutting down carb intake drastically. This may precipitate gastrointestinal issues like diarrhea, constipation etc. This can go on until the body gets adapted to a new kind of diet. All gastrointestinal organs like gallbladder, liver, pancreas, etc. need to adapt to the diet. These organs need some time to do that. In the meantime, a person may suffer from nausea and other difficulties.

Going to Social Gatherings May Become Difficult

The keto diet puts so much restriction on foods that one can eat hardly anything at social gatherings like in parties. It can really get vexatious to have friends and relatives answer about the self-imposed dietary restrictions.

3417 people found this helpful

Being On Keto Diet - Can It Really Help?

Dt.Asritha Vissapragda 90% (292ratings)
Masters In Applied Nutrition
Dietitian/Nutritionist, Hyderabad
Being On Keto Diet - Can It Really Help?

A ketogenic diet, broadly known as the keto diet is popularly known for being a low carb diet, as the body produces ketones in the liver that is used as energy. When we consume something that contains a high ratio of carbs, our body automatically produces glucose and insulin. Glucose is considered to be the easiest molecule for our body to transform and use as energy, thus it can be used as over any other energy source. On the other hand, insulin is manufactured in our body to carry the glucose that is present in our bloodstream to take it all around the body to create maximum energy.

As glucose is generally being used as the main source of primary energy, our fat amount in our body is not required for and thus it is stored. As we can observe in a normal high carb diet, our body uses glucose as the primary source of energy. As we lower the intake of carbs, the body subsequently goes into a state which is known as ketosis. 

Ketosis is considered to be a normal natural process of our system that our body initiates that helps us to survive when food intake is low in our body. During such a state, our human body produces ketones, which are the outcome of the breakdown of fats present in the liver.

Why ketogenic diet is good for you? 

There are many advantages and benefits of a ketogenic diet in our body, from loss of weight to therapeutic activities. The following are some of the benefits of a keto diet:

  1. Weight Loss: This is the most basic benefit for a keto diet in our body. Obesity is never good for one’s health, thus following a keto diet will definitely decrease your body weight and you shall be healthy. The keto diet basically uses our body fat as an energy source, so weight loss is obvious. During a keto diet, our insulin level that is the fat storing hormone in our body drops at a really massive rate which in turn turns our body into a fat releasing or fat burning machine. Thus following a keto diet is essential for your body as it is good for your health. Many dieticians prescribe keto diet to patients who are suffering from obesity. Although it is a difficult diet for a foodie, yet it is very effective.

  2. Blood sugar control: Keto diet controls your blood sugar too, it is more effective than normal low carb diet. With the control of fat in the body during keto, blood sugar stays in control too.

  3. Mental stability: Keto diet helps you to mentally focus on your work. Ketones are known to make your mind sharp as it is a great source of fuel in your brain.

  4. Energy increase: With controlled blood sugar and mental stability, it is evident to have high energy as ketone turns fat into energy in our body.

  5. Hunger back to normal: Keto diet helps in normalizing your hunger too. Sudden hunger will leave your body and mind.

There are few other uses as well such as it helps in acne repair, can be used to treat epilepsy, cholesterol and blood pressure regulation and resistance to insulin. Carbs from vegetables, nuts and diary products are the main source of keto diet. Thus, keto is one of the healthiest diets for a human being to stay fit!

A person on a ketogenic diet should consume more of;

On a ketogenic diet, one should avoid;

  • Fruits: Apples, oranges, bananas, mangoes.
  • Vegetables: Potatoes, tomato, eggplants, mushrooms, yams.
  • Blueberries.
  • Honey, maple syrup.
  • Cereals, wheatcornrice.
  • Avoid processed polyunsaturated fatty acids (PUFA) and trans fats.

One needs to drink water at regular intervals of time. Physical activities like exercise, jogging, morning walks are a must.

The ketogenic diet should be low in carbohydrates, moderate in proteins and contain high amounts of fats.

1291 people found this helpful

Does Keto Diet Really Worth A Try? - Know More About The Effectiveness Of It!

Dt.Kanika Khanna 90% (178ratings)
M.Sc in Food & Nutrition, BSC in Clinical Nutrition & Dietitics
Dietitian/Nutritionist, Delhi
Does Keto Diet Really Worth A Try? - Know More About The Effectiveness Of It!

If you are on a mission to lose weight, the ketogenic diet or the keto diet is what most nutritionist will recommend. It is a diet that is low in carbohydrates. The idea behind this diet is to deprive the body of carbohydrates so that it produces ketones. The body enters a metabolic pathway, whereby fats stored in the liver are broken down to produce ketone bodies. This process of ketone synthesis is known as Ketogenesis. Thus, in the absence of carbohydrates, the body's energy requirements are met using the ketone bodies, a state referred to as Ketosis.

A person on a ketogenic diet should consume more of;

  • Vegetables: Spinach, broccoli, kale, cauliflower, cabbage, Brussel sprouts, lettuce. Include green leafy and above the ground vegetables as they are low in carbohydrates.
  • Fruits and berries: Strawberries, raspberries, blackberries, kiwi, avocados. Consume raspberries and blackberries in limited quantity.
  • Walnuts, sunflower seeds, macadamia.
  • Coconut oil, olive oil, avocado oil, macadamia oil.
  • Fatty fish, coconut butter, cocoa butter, egg yolk, hard cheese (Cheddar, Feta, Parmesan), soft cheese (Mozzarella, Colby, Monterey Jack).
  • Vegetable oil, if used, should be cold compressed.
  • Include more of saturated and monounsaturated fats into the diet. 

On a ketogenic diet, one should avoid;

  • Fruits: Apples, oranges, bananas, mangoes.
  • Vegetables: Potatoes, tomato, eggplants, mushrooms, yams.
  • Blueberries.
  • Honey, maple syrup.
  • Cereals, wheat, corn, rice.
  • Avoid processed polyunsaturated fatty acids (PUFA) and trans fats.

One needs to drink water at regular intervals of time. Physical activities like exercise, jogging, morning walks are a must.

The ketogenic diet should be low in carbohydrates, moderate in proteins and contain high amounts of fats.

Benefits of a Ketogenic diet:

Low in carbohydrates, the ketogenic diet takes care of many ailments and medical conditions.

Weight management: The diet is a blessing for those who are struggling to get rid of stubborn fats. Deprived of carbohydrates, particularly blood glucose, the fats (in the liver), are broken down to provide the body with ketones (an alternate source of fuel) so that the body can function normally. In doing so, it helps the body get rid of unwanted fats.

  1. The diet helps to maintain the insulin level.
  2. A diet low in carbohydrates plays a pivotal role in controlling the blood sugar level.
  3. The high-fat ketogenic diet helps to minimize the hunger pangs and food cravings, without compromising on the energy quotient.
  4. A ketogenic diet goes a long way to treat epilepsy successfully.
  5. In addition to being a fat burning fuel, ketones are also brain fuels. Thus, the diet helps to improve concentration and mental focus.
  6. Carbohydrates can spell doom for your skin. A high-fat (ketone) diet reverses the damage, reducing the instances of acne, skin rashes, lesions and other skin problems drastically.
  7. A keto diet brings about a significant increase in the Good Cholesterol or HDL level while lowering the concentration of LDL in the body.

The ketogenic diet is a blessing, but only when recommended by your physician (nutritionist or a dietician).

1815 people found this helpful

Reasons To Give Keto Diet A Try!

Dt.Sanchari Majumder 93% (516ratings)
M.Sc- Dietitics/Nutrition, B.Sc - Dietitics/Nutrition
Dietitian/Nutritionist, Kolkata
Reasons To Give Keto Diet A Try!

A ketogenic diet, broadly known as the keto diet is popularly known for being a low carb diet, as the body produces ketones in the liver that is used as energy. When we consume something that contains a high ratio of carbs, our body automatically produces glucose and insulin. Glucose is considered to be the easiest molecule for our body to transform and use as energy, thus it can be used as over any other energy source. On the other hand, insulin is manufactured in our body to carry the glucose that is present in our bloodstream to take it all around the body to create maximum energy.

As glucose is generally being used as the main source of primary energy, our fat amount in our body is not required for and thus it is stored. As we can observe in a normal high carb diet, our body uses glucose as the primary source of energy. As we lower the intake of carbs, the body subsequently goes into a state which is known as ketosis. 

Ketosis is considered to be a normal natural process of our system that our body initiates that helps us to survive when food intake is low in our body. During such a state, our human body produces ketones, which are the outcome of the breakdown of fats present in the liver.

Why the ketogenic diet is good for you?

There are many advantages and benefits of a ketogenic diet in our body, from loss of weight to therapeutic activities. The following are some of the benefits of a keto diet:

  1. Weight Loss: This is the most basic benefit for a keto diet in our body. Obesity is never good for one’s health, thus following a keto diet will definitely decrease your body weight and you shall be healthy. The keto diet basically uses our body fat as an energy source, so weight loss is obvious. During a keto diet, our insulin level that is the fat storing hormone in our body drops at a really massive rate which in turn turns our body into a fat releasing or fat burning machine. Thus following a keto diet is essential for your body as it is good for your health. Many dieticians prescribe keto diet to patients who are suffering from obesity. Although it is a difficult diet for a foodie, yet it is very effective.

  2. Blood sugar control: Keto diet controls your blood sugar too, it is more effective than normal low carb diet. With the control of fat in the body during keto, blood sugar stays in control too.

  3. Mental stability: Keto diet helps you to mentally focus on your work. Ketones are known to make your mind sharp as it is a great source of fuel in your brain.

  4. Energy increase: With controlled blood sugar and mental stability, it is evident to have high energy as ketone turns fat into energy in our body.

  5. Hunger back to normal: Keto diet helps in normalizing your hunger too. Sudden hunger will leave your body and mind.

There are few other uses as well such as it helps in acne repair, can be used to treat epilepsy, cholesterol and blood pressure regulation and resistance to insulin. Carbs from vegetables, nuts and dairy products are the main source of the keto diet. Thus, keto is one of the healthiest diets for a human being to stay fit!

2102 people found this helpful

Keto Diet & Epilepsy - Can Former Help Latter?

Dr.Sonal Kolte 87% (88ratings)
MSC in Dietetics & Food Science, BHMS
Dietitian/Nutritionist, Nagpur
Keto Diet & Epilepsy - Can Former Help Latter?

Refractory epilepsy, also known as drug-resistant or uncontrolled epilepsy, refers to the condition where drugs and medications fail to control seizures. This means you might have seizures and convulsions despite taking anti-seizure medications. In that case, your doctor may work out a special ketogenic or keto diet chart to bring your symptoms under control.

What is a keto diet?

The ketogenic diet is a special low-carbohydrate, high-fat diet, which provides 3-4 grams of fat for every one gram of protein and carbohydrate. Usually, your body uses carbohydrates – bread, pasta, sugar – for fuel. However, since a keto diet is very low in carbohydrates, fats become the primary source of fuel instead. Your body works well on fats (ketones).

What Foods Should You Eat? 

Ketogenic diet primarily involves eating many fats – about 80-90% of the calories you eat should come from fat-rich foods. Your diet will comprise of the following items –

However, you should discuss your diet chart with your doctor/nutritionist to understand if the foods mentioned above will affect your health in any other way.

How well does keto diet work for curing epilepsy?

Several studies state that the ketogenic diet does prevent or reduce seizures in people with refractory epilepsy. Although the diet is well suited for any form of epilepsy, it works best with certain myoclonic astatic epilepsy – Doose syndrome.

More than half of all children following a keto diet have seen a 50% reduction in the number of seizures. Most people, especially kids who strictly follow the diet for at least two years have good chances of becoming free from seizures. About 10-15% of children have been cured of epileptic seizures.

Refractory epilepsy is difficult to live with. You might be facing trouble at school, work, or even at home if the seizures do not stop. A high-fat keto diet can help control the symptoms. The ketogenic diet is tailored to each individual. Since it is low in nutrients, you might have to take supplements for vitamin D, calcium, folic acid, iron, and others. Speak with your dietician regarding the same. He/she will keep an eye on you as you start with the diet to ensure your stay healthy. Do follow up for regular check-ups every 1-3 months to check the progress of your condition.

2998 people found this helpful

Best Keto Diet Foods That Can Help You To Lose Weight!

Dt.Pallavi Jassal 90% (54ratings)
M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Chandigarh
Best Keto Diet Foods That Can Help You To Lose Weight!

Keto diet foods are very much in trend today. We at Live Life More Diet Clinic, have tried to suggest few Keto diets plans, especially keto diet for Indians, who are majorly vegetarians. These foods are the meal plans that set our body into the state of “ketosis”.

KETO DIET

A diet with low carbohydrates, moderate proteins & high-fat content, has been proved to be very helpful in various conditions from epileptic treatment to anti-obesity or weight loss. It is believed that while on ketogenic or low-carb high-fat diet plan, our metabolism sets our body into the fat burning furnace, resulting in weight loss. More ketone bodies are produced which act as fuel for the brain and also improves the physical performance, thus, are used for athletes to provide them with more stamina for practice.

WHAT IS KETO DIET?

As it is also referred to be a low carb diet plan, thus, precisely, a diet routine using fats as a major source of energy for the body is called a ketogenic diet. There are a number of forms of KETO diets like Atkins, Paleo etc. But in strict sense to set the body in ketosis following must be the macro composition-

  • Carbohydrates – 5 percent.
  • Proteins – (20-25) percent.
  • Fats – 70 percent.

Thus, for 1600 kcal KETO diet:

  • Carbohydrates – 20 g/ day.
  • Proteins – 80 g/ day.
  • Fats – 130 g/ day.

How does KETO plan work as anti- obesity diet, which helps in weight loss?

KETO plan feeds lesser carbohydrates in a day.

  • Using fat as a fuel, letting body enter the state of ketosis.
  • Ketosis is breaking down of stored fat in the liver to produce energy. Thus, the stored fat will be used and you lose weight.
  • As the fat will not be deposited in the body, you will become leaner and healthier.
  • Finally, with a lesser fat deposit in the body, you will be saved from many other harmful conditions like heart diseases, diabetes, cholesterol levels etc.

KETOGENIC DIET AND WEIGHT LOSS

A number of times we scroll on the web in search of the food plan that can help us understand that what foods can be used in KETO plan. But mostly that we get into our vision are the products that we Indians are not using in our diets. So, here is a sample of some useful tips that can help you choose wisely from the variety of eatables to get benefitted by the Indianized KETO foods for vegetarians (as veg eaters consume more carbs then non- vegetarians).

GOOD DIET FOODS FOR KETO:

Protein sources Fat & oil sources Low carbs

 

 

Dairy foods Fruits
Almonds. Olive oil Beans Butter Blackberries
Pumpkin, Chia Seeds Coconut oil

 

 

Cucumber Paneer Strawberries
Tofu Flax seed oil Spinach Hard full fat cheese Avocado
Walnuts. Avocado Pepper Cream

 

(whipped & sour)

 
Pista, Cashew Cocoa butter Onion Yogurt  
Almond flour Peanut oil Tomato Cream cheese  
Soya flour Ghee Broccoli Coconut butter  
    Mushroom    
    Cauliflower    
    Summer Squash    

Sample Keto Diet Meal Plan

Breakfast

  • Paneer or Soya Patties -2.
  • Avocado-1.

Lunch

  • Tofu salad – Toss 3 cups of lettuce, crumbled tofu, tomato with 2 tbsp. Mayo.
  • Yogurt with chia seeds.

Evening

  • Strawberries smoothie with whipped cream.

Dinner

  • Baked broccoli & pepper with 2 tbsp. of olive oil with soya roti coated with ghee.
5 people found this helpful