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:
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.
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.
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.
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.
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!
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”.
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-
Thus, for 1600 kcal KETO diet:
How does KETO plan work as anti- obesity diet, which helps in weight loss?
KETO plan feeds lesser carbohydrates in a day.
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
|Pumpkin, Chia Seeds||Coconut oil
|Tofu||Flax seed oil||Spinach||Hard full fat cheese||Avocado|
(whipped & sour)
|Pista, Cashew||Cocoa butter||Onion||Yogurt|
|Almond flour||Peanut oil||Tomato||Cream cheese|
|Soya flour||Ghee||Broccoli||Coconut butter|
Sample Keto Diet Meal Plan
Lose Your Weight Quickly but safely – Atkin, Dukan or Keto?
Dukan Diet main phases:
In this type of diet, you can get enough quality protein especially lean protein which is the key source of strength, stamina & overall muscle builds up. Body builders can be highly benefitted here this type of diet to get toned body
Atkin’s Diet main phases:
The stages of Keto Diet are
Not good for athletes who needs high carbohydrates for performance.
Finally, considering all these pros and cons of all the three diets types, Atkin’s diet is the best followed by keto diet and the last is Dukan’s diet for safe weight reduction purpose. This would be the right decision for an individual to take proper advice by a dietitian to prepare a well-balanced low carb diet for fast but safe weight loss.
Protein is said to be a building block for the body. That being said, a high protein diet can either have some great results to show, or some terrible consequences. As long as a person is willing to learn more about it, only the former will appear!
When a person thinks of a diet which is high in protein, the automatic association is with the famed Atkins diet or Keto diet. These are the types of diets which are not only high in the amount of protein consumed but are low in the relative amount of carbohydrate.
Who is it For?
A high protein diet is a way to go, if a person is looking to build a little muscle and does not consume enough protein in his or her current or normal diet. However, studies have found that only professional endurance athletes showed any benefits from a hike in their consumption levels of protein and that too, they could have received these benefits by just eating more food. So, it is fair to say that the normal person is not likely to need more protein than what he or she already gets by the way of his or her run of the mill diet.
It can be bad too, in addition to this, if a person has an amount of protein which is beyond what is good for him or her according to the activity level, it can be quite bad. This is because a lot of the sources of protein which most people receive their protein from also happen to be quite high in terms of the saturated fat content, which can put the heart at a great amount of risk. Moreover, gout can also occur and it is something that is not curable, but can only be managed. A person who is considering the prospect of going on a high protein diet should take these possible side effects into due account prior to making his or her decision regarding the same.
Small is Big A, modest increase in the protein part of a person’s diet can be good and there are a variety of ways a person can go about this including by having some simple munch foods such as almonds. Things like these can serve well as snacks and can go a long way in preventing a person from bingeing on something less healthy just due to his or her being ravenously hungry. Another option is Greek yogurt, as is chia seeds, which can be added to almost anything! In case you have a concern or query you can always consult an expert & get answers to your questions!
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;
On a ketogenic diet, one should avoid;
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 the 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 the unwanted fats.
The ketogenic diet is a blessing, but only when recommended by your physician (nutritionist or a dietician).
Talking about the pros first:
From biblical times, it was known that fasting controls seizures. In a study conducted, it was found that 54% of the patients had complete control over seizures and 26% showed a marked decrease in seizures while on a ketogenic diet.
2) Ketosis helps in weight loss:
In one study of over 400 individuals over a period of a year, it was found that low-carbs diet was as effective as low-fat diets in weight loss. In the short term of six months, the individuals on a low carb diet had even lost on a average of 3.3 kgs greater than those on a low fat diet.
Thus, the low carb diet seems to be a good option for weight loss in the short term.
3) For the diabetes and prediabetes treatment:
As discussed before, the ketogenic diet reduces the blood sugar and thus it is an effective option in treatment and control of diabetes.
From one study on type 2 diabetes patients, after following a low-carbs diet, it was found that the insulin sensitivity improved by about 75%.
In another study the patients even reduced or discontinued their diabetes medication. They found that their glucose came under control after following the low carb ketogenic diet.
4) The ketogenic diet protects the brain:
Most of our brain can use ketones as fuel in times of starvation or low carb diet. This can take place as early as after 3 days of a starvation state.
Also, as discussed before, some children can have a condition where the glucose receptors in the brain are disrupted. Thus, getting energy from glucose might become an issue. Here they might go into seizures. Ketogenic diets bypass this mechanism and prevent this condition.
A lot of research also has given rise to possibility of treatment of alzheimer’s and dementia, by inculcating a ketogenic diet.
5) Protecting the heart, to an extent:
As seen earlier, on a high carb diet, excess glucose is stored in the muscles and liver. Additional glucose is stored in the blood. High blood glucose along with inflammation has also been known to damage proteins in arterial cell walls and cause thickening. This escalates plague build up.
Low carb diet like keto diets have been known to reduce the blood glucose levels and thus protect the heart, to a certain extent. This being said, please read the cons part of this article for the full picture on this subject.
6) Prevention of certain types of cancer:
The ketogenic diet has been used in the treatment of certain types of cancer.
Ketocal, which is a new nutritionally balanced high fat/low carbohydrate ketogenic diet was used to study malignant brain tumors. It was found that, in the experimental mouse and human brain tumors, ketocal was effective against the tumors.
7) Help treat acne:
As per one study a ketose diet might even help treat acne.
Where there is good there has to be evil:
So, lets look at the cons:
1) Heart failure is severe ketogenic state:
There are two cases of sudden death due to heart failure, in children on ketogenic diets for the control of seizures. Both cases showed selenium deficiency. Thus, the hearts condition on prolonged keto diet needs to be monitored closely.
In another study, thirteen patients with congestive heart failure (chf) and cardiac patients without chf took part in a study. It was found that in a ketosis-prone state severe chf occurs.
So, basically in patients with a heart condition, the ketogenic diet should be undertaken after consultation with your doctor. Thus, it can be monitored for adverse symptoms.
2) Deficiency in macronutrients:
Now, ketosis can cause macronutrients deficiency if not monitored properly.
3) Various side effects:
When used in the treatment of children with epilepsy, it was found that the side effects include “dehydration, kidney stones and constipation”.
Other side effects that might be apparent with the ketogenic diet are too much water intake, dizziness, nausea, headaches, etc.
A proper keto cycle works for 4 weeks. Lets see the diet week by week
Week 1 –
You can alternate between or choose from the below mentioned options for entire week
In this week we introduce a special mix of coconut oil, cream and butter. All you need to do is beat these 3 ingredients together and gulp it down. I know it is hard, but you will do it if you want to lose weight. If this sounds like a torture to you, mix it up with your tea or coffee decoction. Add whatever spice it takes for your tongue to accept this. Please dont add ay sugar, you can use artificial sweeteners like stevia and sugarfree natura. This mix will help a great deal in enhancing your fat loss. Lets call this coffee mix as bullet coffee.
Bullet coffee (coffee / tea mixed with coconut oil, cream and butter mix)
As the weeks progresses, keto diet is going to get tougher by each passing day. Week 3 calls for a fasting stage. So we are going to eat early breakfast, no lunch and after a 12 hour fasting, we will have a fat full dinner. This is called intermittent fasting. (read more about intermittent fasting)
It really really getting very tough now. This week you are required to eat only dinners. While fasting for the entire day. Yes you can have green teas, lemon water (with salt and pepper), green teas (without sugar), and yes lots and lots of water. If fasting this strictly seems difficult to you, you can go back to week 2 and start following from there on again.