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Keto Diet Tips

Keto Diet!

Dt. Neha Suryawanshi 91% (14814 ratings)
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!

3 people found this helpful

Keto Diet - Why Should You Opt For It?

Dt. Ritika Dua 89% (134 ratings)
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!

4703 people found this helpful

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

Dt. Pallavi Jassal 90% (54 ratings)
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

Lose Your Weight Quickly but safely Atkin, Dukan or Keto?

B.Sc. - Dietitics / Nutrition, CAFE, MMM, M.Sc - Dietitics / Nutrition, Nutrition Certification, PGCDE, PhD
Dietitian/Nutritionist, Kolkata
Lose Your Weight Quickly but safely   Atkin, Dukan or Keto?

  Lose Your Weight Quickly but safely – Atkin, Dukan or Keto?

 

All the three Atkins, Dukan and Keto diets are low carbohydrate diet which is used in weight loss plans.

Atkin’s Diet:

  • There is a restriction of veggies as carbohydrates from veggies per serving are also countable in Atkin’s diet.
  • Foods included are meat, seafood, dairy, and veggies.
  • Good for people who don’t want to count calories but this diet is not good in a long term.

Dukan Diet:

  • Foods included are lean meats, fish, low-fat dairy, low starch veggies, oat bran etc.
  • Dukan diet allows the foods from the list of hundred of natural foods.
  • Dukan diet allows eating till you satisfied from your hunger cue.
  • This diet is not recommended for kidney or cholesterol patients.

Keto Diet:

This is a diet containing high fat but low carbohydrate & standard protein. Most children with epilepsy or those who are interested in cutting down fat as soon as possible.

Dukan Diet main phases:

  1. Consolidation Phase: You can take unlimited lean protein with veggies fruits like berries, chopped melon, medium apple, orange, pear, peach, kiwis, plums or apricots, little carbohydrates like two pieces of bread, little butter, cheese, pasta, starches up to 225gm/week and fats including 2.5 tablespoons of oat bran per day. In a week one day with lean protein and oats only.  This phase is proteins with veggies and limited carbohydrates and fats.
  2. Stabilization Phase: It is same as consolidation phase only oat bran amount will increase to 3 tablespoons/day. In this phase, no foods are strictly avoided.

Pros:

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

Cons:

  • There is a risk of losing bone density which results into osteoporosis.
  • Low fiber disturbs stomach and causes IBS.
  • Not recommended for electrolyte imbalanced patients.

Atkin’s Diet main phases:

  1. Fine tuning Phase: Dieters should follow the restrictive diet for at least for a month.
  2. Lifetime Maintenance: Here healthy diet with limited carbohydrate is allowed to maintain a target weight.

Pros:

  • There is no counting of calories the only amount of carbohydrate is monitored to lose weight.
  • It allows rapid weight loss thus increases confidence.
  • Instead of a high-fat diet, this diet improves health and cholesterol level.

Cons:

  • Though the diet is very restrictive there is a chance of binge eating which causes weight gain instead of losing.
  • Following Atkin’s diet may result in constipation, Halitosis, and dehydration.
  • There is a risk of weight regain when back to normal life.

Keto Diet:

The stages of  Keto Diet are

  1. Hack Fasting: When body burns own fat you feel less hungry and intermittent fasting or little gap between foods is good for health.
  2. Optimum Health: Maintain your optimum health by devoid of harmful foods and including quality foods for a lifetime.

Pros:

  • Releases muscle for the better shape of the body.
  • Enhances cognition
  • Reduces risk of cancer, neurological disorder, PCOD.
  • Increases sports performance.

Cons:

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.

Keto Side Dishes

Dt. Neha Suryawanshi 91% (14814 ratings)
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 Side Dishes

Keto Side Dishes

Know More About High Protein Diet!

Dt. Rekha Gupta 89% (31 ratings)
Master In Dietetics, M.Pharm ( Pharmacology)
Dietitian/Nutritionist, Varanasi
Know More About High Protein Diet!

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!

2236 people found this helpful

Ketogenic Diet - How Does It Work?

Dt. Neha Suryawanshi 91% (14814 ratings)
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
Ketogenic Diet - How Does It Work?

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 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.

  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).

4210 people found this helpful

Pros And Cons Of Ketogenic Diet!

Dt. Neha Suryawanshi 91% (14814 ratings)
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
Pros And Cons Of Ketogenic Diet!

Talking about the pros first:

1) Ketogenic diet known to control seizures:

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.

type diabetes
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4 Weeks Diet Chart of Indian Version of Ketogenic Diet for Weight Loss

Dt. Neha Suryawanshi 91% (14814 ratings)
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
4 Weeks Diet Chart of Indian Version of Ketogenic Diet for Weight Loss

4 weeks diet chart of indian version of ketogenic diet for weight loss


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

Breakfast

  • Cheese pakora (fried in peanut oil / coconut oil)
  • Cheesy egg omlette with lots of cheese (cooked in olive oil and butter)
  • Cheesy scrambled egg with lots of capsicum (cooked in olive oil and butter)

Lunch

  • Simple salad (spinach, capsicum, mushrooms, stir fried in olive oil and butter, sometimes with chicken, sometimes with eggs and sometimes only veggies topped with lots of cheese)
  • Cream of palak soup with stir fried mushrooms / broccoli
  • Solkadhi and baked french beans (whole) with cheese
  • Cauliflower curry in coconut milk and coconut oil
     

Dinner 

  • 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 (kerala style veggie)

 
Week 2

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.

Breakfast 

Bullet coffee (coffee / tea mixed with coconut oil, cream and butter mix)
 

Lunch 

  • Simple salad (spinach, capsicum, mushrooms, stir fried in olive oil and butter, sometimes with chicken, sometimes with eggs and sometimes only veggies topped with lots of cheese)
  • Spiced, fried paneer pakora
  • Red channa salad
  • Lemon chicken
  • Soya nugget curry
  • Stir fried lady finger with peanuts (maharashtrian style)
     

Dinner 

  • Stir fried french beans with cheese topping / cheese fondue
  • Cauliflower cooked in coconut milk and coconut oil
  • Cream of mushroom
  • Chicken stew
  • Cheese pakora
     

Week 3 

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)

Breakfast 

Bullet coffee

Lunch 

Fasting, just keep on sipping water and sugar less green tea / lemon water with pepper

Dinner 

  • 6-8 soaked almonds everyday for this week
  • Chicken in pesto sauce with paneer and spinach leaves stir fried in olive oil
  • Paneer chilly
  • Chicken barbecue with spinach and cheese salad
  • Spinach egg omlette with lots of cheese
     

Week 4

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.


Breakfast

  • Black tea / lemon tea / peach tea (without sugar)
  • Black coffee
  • Lunch 
  • Green tea (without sugar)
  • Lemon water (without sugar)
  • Lots and lots of water

Dinner 

  • Stir fried green beans with coconut and peanut
  • Shezuan chicken
  • Spinach cooked in milk, cream and cheese
  • Stir fried veggies with spicies and cream dressing
  • Chicken stew
  • Thai chicken
  • Lemon chicken
  • Stir fried paneer with spinach and bell pepper
  • Almond flour pancakes
20 people found this helpful

DIET

Dr. Mool Chand Gupta 91% (35709 ratings)
MD - Pulmonary, DTCD
Pulmonologist, Faridabad
DIET
Vegitarian diet is best for good health.
4 people found this helpful
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