"Ketogenic" is a term used for low-carb diet. The concept behind this diet is to get more calories from proteins and fats and less from carbohydrates, when one is consuming high carbs like refined and processed food and sugars. Keto diet is one of the most sort after diet for weight loss. To achieve the target weight loss, this diet is low in carbohydrates, high in dietary fat and include a moderate amount of proteins. Lower consumption of carbs puts your body into a metabolic state called ketosis. Instead of relying on sugar (glucose) that comes from carbohydrates (grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. This helps to burn your stored fat which later on results into reducing your blood sugar levels, improving insulin sensitivity and delivers weight loss.
To lose weight at the cost of fat is best, yet for the liver to make ketones turns out to be difficult at times. You need to control the carbs, less than 20 to 50 grams per day. It is very difficult to manage, especially in our country, India, wherein every meal is rich in carbs in most homes. It will take time to reach a state of ketosis (3 to 4 days). One should know that taking much of protein will interfere in the process of ketosis; count of proteins, fats and carbs need to be in limits.
Benefits Of Ketogenic Diet
Sustainable Weight loss
Reduced blood pressure
Increased body metabolism and endurance level
Reduced risk of inflammation
Reduce insulin resistance, lowering blood sugar by 3-6% and insulin levels by 20-31%
Reduces "bad" LDL and VLDL cholesterol, and improves HDL.
During the process of ageing, one tends to lose muscle mass and gain fat due to the lowering of water percent of an individual. Keto diet helps to deliver weight loss by reducing stored fat, along with enhancing the concept of longevity.
Different Types Of Ketogenic Diets
Standard Ketogenic Diet (SKD): It is a very low-carb, moderate-protein and high-fat diet. It contains 75% fat, 20% protein and 5% carbs. Approximately 20 to 50 grams of carbs.
Cyclical Ketogenic Diet (CKD): It involves periods of 7 days cycle of consuming, low carb keto diet for 5 days, followed by 2 days of high carbs.
Targeted Ketogenic Diet (TKD): It works for all workout guys, allowing to add 25 to 50 grams or less of net carbs around workouts, approximately 20 minutes to an hour before or after exercises.
High-Protein Ketogenic Diet: It is very similar to any SKD, the ratio is often 60% fat, 35% protein and 5% carbs. The average protein requirement, is based on one's lean body mass.
The Healthier Way To Keto Diet
With keto diet, your calorie expenditure is running on stored fat, which helps in achieving weight loss, boost nutrients and crush cravings. One needs to be cautious enough in planning a keto diet, under nutritionist supervision. The journey of a keto diet cannot be planned throughout life, also involving moving back to the concept of healthy meals. If one has any medical conditions associated e.g. hypertension, diabetes, PCOS, etc., you should take advice from doctor prior to incorporating dietary changes as suggested by a dietician.
Foods In A Keto Diet
Nuts - Almonds & Walnuts
Seeds - Flax / Chia / Sesame seeds
Fats - Desi Ghee / Butter / Coconut oil / Olive Oil
Proteins - Egg / Poultry / Seafoods / Cheese / Soya / Tofu / Cottage Cheese / Greek yoghurt
Fruits - All fruits are rich in carbs, but you can have certain fruits (like berries) in small portions (medium, banana has 27 grams of carbs).
Vegetables - Restrict to low carbs such as kale, Swiss chard, spinach, cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
Losing weight requires focus and strong will, in support of diet and activity regime. Health and wellness is the only wealth, one has in this pressing time, and there are no magic pills for it.
About the author: Dr. Roopali Bhargava , VLCC Nutrition R & D team expert in VLCC, which was founded in 1989, and it manages one of the largest chains of slimming, beauty and fitness centres across Asia.
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