The Keto Diet Explained - Burn Fat & Lose Weight Without Going Hungry

What is a Ketogenic (Keto) Diet?

A ketogenic dietfocuses on foods with high healthy fat and low carbs. The goal of theketogenic diet planis to cut carb intake and obtain more calories from fat with adequate amounts of protein. When the carbs are reduced only to 40 to 50 g per day, the body goes into a metabolic state called ketosis. In this state, the body becomes highly efficient in burning fat and deriving energy. Even the fat in the liver turns to ketones; this energises the brain and offers several health benefits. A keto diet for beginnersshould, therefore, keep the moderate consumption of protein in mind while formulating theketogenic dietbecause eating a lot of it can prevent ketosis!

How does Keto Diet help to burn fat and lose weight?

Theketo diet for weight lossworks by taking away sugar reserves from the body which results in the breaking down of fats for more energy. This process further leads to the production of ketone molecules which are used as fuel for the body! When the body is rapidly burning fat, the muscle mass is preserved and there is better weight loss and the chances of acquiring several diseases decrease. Various studies conclude that foods for the keto diet give better weight loss results than low-fat diets.

Get Your Best Weight Loss Surgery in India

Types of Keto Diet

1. Standard ketogenic diet (SKD)

This is a high-fat diet with very low carbohydrates and moderate protein. It contains about 75% fat, 5-10% carbs and 20% protein.

2. Cyclical ketogenic diet (CKD)

Thisketogenic diet planis designed to have higher carbohydrate refeeds. For instance, there will be 2 days of high carb intake after 5 days of the keto diet.

3. Targeted ketogenic diet (TKD)

As carbs get processed efficiently before or after strenuous physical activities, TKD allows you to consume carbs around workouts.

4. High-protein ketogenic diet

This diet comprises higher protein levels. Thefoods for this keto diethave a ratio of 35% protein, 60% fat and 5% carbs.

7 Foods to eat for a Ketogenic Diet

1. Meat & fatty fish

Meat provides lean protein and fish is rich in potassium, selenium and vitamin B. You can consume red meat, ham, chicken, turkey, salmon, mackerel and trout.

2. Eggs

Eggs pack a lot of protein, minerals, antioxidants and B vitamins. Forketogenic diets, look at consuming omega-3 whole eggs or pasteurised eggs.

3. Butter and cream

Heavy cream and butter are high in fat and low in carbs which makes themideal foods for a keto diet.

4. Nuts and seeds

Low in net carbs, nuts and seeds like walnuts, almonds, flaxseeds, chia seeds and pumpkin seeds are loaded with monounsaturated and polyunsaturated fats, protein and fibre.

5. Healthy oils

Extra virgin olive oil and coconut oil are recommended oils for theketogenic diet. While olive oil decreases the risk of heart diseases, coconut oil with medium-chain triglycerides ensures increased ketone production.

6. Avocados

Only a half portion of avocado can give you 9 g of carbohydrates and 7 g of fibre - they also contain heart-healthy fats.

7. Low-carb veggies

Green vegetables (like spinach, zucchini and broccoli), cauliflowers, tomatoes, bell peppers and onions fit the bill!

Ketogenic Plan for Vegetarians

Time	Meal
6:30 am	Bulletproof coffee (sugar-free)
8:00 am	Keto poha or English chat
12:30 pm	Shahi paneer or paneer butter masala
4:00 pm	Black tea with peanuts, lettuce soup
8:00 pm	Cheese-stuffed bell peppers, Achari paneer, Mushroom paneer or Chilli paneer

Ketogenic Plan for the Non-Vegetarians

Time	Meal
6:30 am	Bulletproof coffee (sugar-free)
8:00 am	Egg salad or spinach omelette
12:30 pm	Vegetable egg bhurji, vegetable hash with eggs, Keto chicken stew, egg masala, or Goan fish curry
4:00 pm	Black tea with peanuts, lettuce soup, soda with lemon
8:00 pm	Chicken curry, chicken malai tikka or egg roll

Foods to Avoid in Ketogenic Diet

1. Cereals

Breakfast cereals and whole-grain cereals have high levels of carbs. Therefore, they should be avoided on a keto diet.

2. Juices

Fruit juices have high fast-digesting carbs that can surge the blood sugar levels.

3. Starchy Vegetables

Theketogenic dietrestricts the usage of starchy veggies like corn, beets, potatoes and sweet potatoes. They have higher digestible carbohydrates.

4. Sweetened Yoghurt

Yoghurt with added sugars (or commonly carbs) must be avoided while on theketogenic diet.Thoughketo diets for beginnerscan include them until they are watchful of sugar quantities.

5. Beans and Legumes

Foods like lentils, chickpeas, kidney beans and peas among other beans and legumes have high carb content and must be avoided in aketogenic diet plan.

Benefits of Ketogenic Diet

1. Reduced Appetite

Foods for the keto dietensure that a person is full for a longer duration, thereby reducing the appetite and promoting weight loss.

2. Weight Loss

The very low-carbketogenic dietboosts the metabolism and curbs appetite; therefore, it helps in weight loss in several ways.

3. Improved Heart Health

Theketogenic dietkeeps various heart diseases at bay. It reduces the risk factors like blood sugar, body fat, blood pressure, hypertension and high levels of cholesterol.

4. May Improve Brain Function

Many studies conclude thatKeto diet weight lossplans are linked with preventing and managing symptoms of Alzheimer’s disease.

5. Reduced Blood Sugar Levels

Theketogenic diet planhas been formulated to manage the carb intake and that’s what keeps the blood sugar level in check.

6. May Lower Blood Pressure

Aketogenic dietis enriched with healthy fats, non-starchy veggies and fish. All of these lower blood pressure.

7. Reduces Belly Fat

Losing the stubborn central fat (belly fat) can be achieved easily through the well-formulatedketogenic dietthat includes nutrient-dense foods, fatty acids and naturally occurring antioxidants.

Side Effects of Ketogenic Diet

1. Keto Flu

Keto flu is a common and temporary side effect of the ketogenic diet. As the carb intake decreases, the feelings of nausea and fatigue tend to set in within the first few initial days that can last for a week.

2. Cramping of Leg Muscles

Owing to electrolyte imbalances and dehydration, the keto diet can cause leg cramps. Consuming potassium- and magnesium-rich foods help in overcoming such symptoms.

3. Digestive Problems

While your body is adjusting to thenew ketogenic diet, you can experience constipation, diarrhoea and abdominal bloating among other gastrointestinal (GI) problems.

4. Elevated Heart Rate

When your body goes into a ketosis state, then you may experience heart palpitations or increased heart rate.

Conclusion

Aketogenic dietpromises weight loss and regulated blood sugar levels, among other health goals. The diet can be helpful for people with diabetes, weight issues, or those who simply wish to boost their metabolic health. While theketo diet for weight lossmay seem difficult to maintain in the long haul, it gives enough flexibility in selecting versatile foods within the daily carbohydrate range. Finally, before switching to the ketogenic diet, one needs to speak with their doctor about the same and work with the best dietician towards the best keto diet plan.