Ketogenic diet is high fat and a low carb diet which is very useful and offers many benefits to the health. It helps people lose weight and also improves health. Ketogenic diet help fight against diabetes, cancer, and Alzheimer disease.
This type of diet has been in existence for a number of years and was first introduced in 1924. Initially the diet was known to effectively treat epilepsy. But as alternative medication became more effective, the diet has since been known to help reduce weight and increase body performance.
This kind of diet is similar to the Atkins diet as well as the low carb high fat diet, but the main difference lies in the fact that while protein restrictions are practiced in case of the Keto diet, protein intake is allowed in case of the other two types.
This type of diet helps in Ketosis. Thus, as an individual adapts to the ketogenic diet, his body tends to reach the required ketone level (tiny fuel molecules produced in the body), which will then help lose weight and improve physical as well as mental health.
Ketones are known to be alternative forms of fuel, which are used by the body when the levels of blood sugar are less. Produced in the liver, these molecules are made from fat. Thus, the body starts using fat to run, resulting in excess fat loss and the consequent weight loss as well.
Following are the various types of keto diet:
A person who wants to lose weight in a healthy way and want to remain fit can start ketogenic diet.
This type of diet is great for individuals who have diabetes, especially those diagnosed with type 2 diabetes. But before starting the diet, one has to ensure that he is not on any diabetes medication and is taking in low doses of insulin. The diet is great for those with blood pressure issues too, but one should consult the doctor before starting the diet. The diet should be avoided during the period of breastfeeding.
Here is the best one-week diet plan for ketogenic diet:
|One-week diet plan for ketogenic diet|
|Monday||A crambled or fried egg with butter and sauteed green veggies||A burger with cheese, mushroom and avocado topped with greens or beef salad with green veggies||Chicken pasta or pork chops with green veggies sauteed in coconut oil.|
|Tuesday||Cheese rolls or mushroom omelette||Tuna salad with celery and tomato or Caprese omelette||Roasted chicken with broccoli and cream sauce or meat pie|
|Wednesday||Bell peppers with cheese and eggs stuffed in or frittata with fresh spinach||Arugula salad with hard-boiled eggs or chicken soup||Carbonara or grilled salmon with spinach|
|Thursday||Full-fat yogurt with keto granola or dairy-free keto latte||A full bowl of steak with rice, cauliflower, cheese, herbs, avocado||Keto-pizza or cheesy broccoli with bison steak.|
|Friday||Baked avocado with eggs or mushroom omelet||Caesar salad with chicken or keto-smoked salmon||Pork chops along with veggies or tortilla with ground beef and salsa|
|Saturday||Cauliflower with cheese and avocado or keti beccan omelet||Salmon burgers topped with pesto or keto quesadillas||Meatballs with zucchini noodles and parmesan cheese or Asian cabbage stir fry|
|Sunday||Coconut milk chia pudding or keto pancakes with berries + whipped cream||Italian keto plate||Coconut chicken curry|
A Ketogenic diet can lead to dehydration and lower vitamins in the body. Thus, it may lead to side effects like-
Food that is to be avoided in keto diet are as follows:
Food that should be eaten on keto diet are:
A number of individuals want to go back to their normal diet once they have lost considerable weight. One can do so, but weight gain is sure to follow. A Ketogenic diet does not really have any fixed time span. It is a type of diet on which a person can live his entire life.
If one chooses to go back to his normal diet, a dietician should be consulted and a balanced diet should be adopted in order to live a healthy lifestyle.
Benefits of keto diet are as follows:
The effects of the Ketogenic diet may be experienced within a month. If followed properly, it helps in quick weight loss.
Consultation prices for Ketogenic diet plan range from Rs 500- Rs 2500. The cost of the diet generally depends on the type of Keto plan that is recommended.
The diet has to be maintained properly in order to stay healthy and active. If it is not followed properly or discontinue prematurely, weight gain becomes a possibility.
The Atkins Diet and the low-carb high-fat diet (LCHF) may be considered as alternatives. These diets allow more protein intake but have the same results as the Keto diet.