Ketogenic diet popularly known as Keto diet has surged popularity in the recent years. It is basically a high fat and low carb diet that has proven to be quiet effective in shedding some extra pounds in quick time. Burning ketones in place of glucose spurs weight loss, lowers inflammation, fuels your brain, and boosts energy. Ketogenic diet not only helps in weight loss but has other health benefits too. Following a keto diet is not at all a child's play, but with proper guidance following a ketogenic diet can be made simpler. So here we are with our detailed guide to keto diet.
What is Ketogenic Diet
Ketogenic diet is a low carb and high fat diet with some portions of protein intake as well. It basically changes the way our body converts food into energy. Consuming a lot of fats and very few carbs puts you in a state of ketosis. Ketosis is basically a metabolic state of the body where the body burns fats instead of carbs for energy. When the body fails to get glucose from the carbs it starts to burn ketones which is an alternative source of energy in the body.
Types of Keto Diet
Very few people are aware about the different types of ketogenic diets one can follow. Depending upon your body type and its requirement you can choose the best type of keto diet for yourself.
Standard Keto Diet
Standard Keto Diet is basically a very low-carb, moderate-protein and high-fat diet. It contains 75% fat, 20% protein and only 5% carbs on an average. Standard keto diet is the easiest and can be followed by beginners too.
Cyclical Keto Diet
Cyclical Ketogenic Diet includes periods of high carb diet. Advised to be taken up by people who have been following Keto for quite some time. This includes 5 days of normal Keto Diet and 2 Days of high carb diet.
Targeted Keto Diet
Targeted Keto Diet is mostly followed by athletes or body builders who have a fixed target to be achieved. Targeted Keto diet allows you to add carbs to your diet around workouts.
High Protein Keto Diet
After standard ketogenic diet, high protein keto diet is most commonly practiced by the people. Quiet similar to the standard keto diet, it requires you to increase the protein intake. The ratio is often 60% fat, 35% protein and 5% carbs.
Health Benefits of Keto Diet
Apart from instant weight loss, ketogenic diet have many other health benefits as well. Some of the health benefits of Keto Diet is listed below:
- Keto Diet helps you lose weight
- Keto Diet is also helpful for diabetic and pre-diabetic people
- Keto Diet is helpful to reduce the risk of cancer, heart disease, alzheimer and other disease
- It has also be found out that keto diet can also help in speedy recovery of brain injury
What to Avoid While on a Keto
Internet is full of advices on what to eat while you are following the keto diet, but unfortunately there is very less information on what to avoid while on a keto. So here we will first be telling you what all to avoid while on a Keto.
- High Carb Foods: soda, fruit juice, smoothies, cake, ice-creams, candies and alike
- Grains and Starches: Rice, Wheat based product, pasta, cereals, etc.
- Beans/ Legumes: Peas, Kidney Beans, Chickpea, lentils, etc.
- Alcohol: All sorts of liquor
- Low Fat Products: these are processed and might have high carb content
- Rooted Veggies: Potato, carrot, sweet potato, etc.
- Fruits: All fruits except berries
What to Eat While on a Keto
Now that you know what all you should avoid while on a keto, you certainly must be wondering as to what all can you have while on a keto. So here we go.
- Meat: All sorts of boiled or baked meat such as chicken, red meat, sausage etc.
- Fatty Fish: Fishes like salmon, trout, tuna and mackerel
- Avocados: Whole avocado or freshly made avocado juice
- Nuts and Superfoods: You can have a wholesome amount of nuts, seeds and superfoods
- Eggs: You can have ample amount of egg whites
- Cheese, White Butter or Peanut Butter: One can have white butter or peanut butter without hesitation while on a ketosis diet
- Low Fat Oil: Try to replace your normal cooking oil with low fat oils like olive oils and others
- Low Carb Veggies: Have ample amount of leafy vegetables, tomatoes, onions, green veggies, chillies and other
- Condiments: Indian herbs and spices will add taste to your keto diet without hampering your health.
A Sample Meal Plan for Keto Beginners
We know diet food can be too boring and monotonous and when on a keto the options become even narrower. So here we are with a sample meal plan for keto beginners that will help them decide what to have on different days of the weak.
|Days of the Week||Breakfast||Lunch||Evening Snacks||Dinner|
|Monday||Scrambled eggs/Porridge||Green salad with avocado, vegan cheese, leafy vegetables and pumpkin seeds.||Coconut Water||Steak and eggs with a side salad/Cauliflower Fried Rice|
|Tuesday||Oatmeal/Omelette Sandwich||Ham and cheese slices/ Vegan cream and low-carb vegetable soup||Low Carb Diet Mixtures in a small portion||Vegan cauliflower mac and cheese/White fish, egg and spinach cooked in coconut oil|
|Wednesday||Chia pudding in full-fat coconut milk topped with sliced almonds||Tofu, vegetable and coconut curry/Ham and cheese slices with nuts||Baked chicken burger/oats biscuit||Vegan walnut chili with vegan cheese and sliced avocado/Bun-less burger with bacon, egg and cheese|
|Thursday||Omelette with avocado, salsa, peppers, onion and spices/ Poha with onion and groundnuts||Beef stir-fry cooked in coconut oil with vegetables/Brown Rice Biryani with Yoghurt||Tomato Soup/ Chicken Soup||Meatballs, cheddar cheese and vegetables/Eggplant lasagna made with vegan cheese|
|Friday||Upma with green veggies/ A ketogenic milkshake||Burger with salsa, cheese and guacamole/Zucchini noodles with walnut pesto and vegan cheese||Sliced cucumber/Fatty meat or fish||Cauliflower rice stir-fry with tofu/ White fish, egg and spinach cooked in coconut oil|
|Saturday||Vegan keto smoothie/Egg, tomato, basil and goat cheese omelet||Chicken salad with olive oil and feta cheese/Tofu scramble with vegan cheese and avocado||Dried coconut flakes/A low-carb milkshake with almond milk||Shirataki noodles with mushrooms and vegan Alfredo sauce/Chicken stuffed with pesto and cream cheese, along with vegetables|
|Sunday||Cornflakes topped with berries and nuts/ Ham and cheese omelet with vegetables.||Mutton stir-fry cooked in coconut oil with vegetables/Vegetable salad and sprouts with avocado dressing|
Olives stuffed with vegan cheese/Full-fat yogurt mixed with nut butter and cocoa powder
|Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese/ Pork chops with Parmesan cheese, broccoli and salad|
Myths About Keto Diet
There are several myths related to keto diet, but the truth is that facts are way beyond these myths. So here are a few myths associated with keto diet.
- Keto does not suit athletes: The fact is that there are many top class athletes around the world who follow the most difficult keto to keep themselves fit and healthy.
- Keto is dangerous for Diabetes: The reality is that the study that claimed this was conducted on mice and mice are quite different from human beings. Ketogenic diet is actually the most promising diet for people with Type 2 diabetes.
- Keto makes you feel lethargic: This symptom is actually known as keto flu and generally happens in the initial days of the keto diet.
FAQ About Ketogenic Diet
Can I eat carbs again?
Yes, once you have passed through the first stage of ketogenic diet you are free to have carbs on some occasions. But remember to get back to the diet again.
Will I lose muscle as well?
No matter what diet you follow, muscle loss will certainly happen. However high intake of proteins and high ketone levels might reduce the risk on muscle loss.
How much protein intake is normal for a ketogenic diet?
If you are on a keto diet then the average protein consumption in a day must be around 35%.A very high intake of proteins might spike insulin level and reduce ketones.
My urine smells fruity. Is it a side-effect?
Don't be alarmed! This smell that you are getting is due to the excretion of by-products created during ketosis.
Are ketosis and ketoacidosis the same?
No. Not at all. Ketosis is often confused with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.
So, here is your complete guide to Ketogenic diet. If you afre a beginner to keto then this ketogenic diet for beginners might be your complete guide to keto. Stay fit! Stay healthy!
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