Ketogenic Diet Plan : The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity in recent years for its potential health benefits, including weight loss and improved blood sugar control.
The goal of the keto diet is to enter a state of ketosis, where the body shifts from using glucose as its primary fuel source to using ketones, which are produced from the breakdown of fats in the liver. To achieve this, the diet typically consists of high-fat foods such as meats, dairy products, oils, and nuts, along with moderate amounts of protein and very low amounts of carbohydrates.
While the keto diet has been shown to be effective for weight loss and improving certain health conditions such as epilepsy and type 2 diabetes, it may not be suitable for everyone, especially those with certain medical conditions or those who are pregnant or breastfeeding. It’s important to speak with a healthcare provider before starting the keto diet, as well as to make sure to follow it in a healthy and sustainable way.
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What is Keto Diet ?(Ketogenic Diet Plan)
The ketogenic diet, or keto diet for short, is a high-fat, low-carbohydrate diet that has been used as a therapeutic diet for people with epilepsy and other neurological disorders.
The goal of the keto diet is to enter a state of keto sis, in which the body produces ketones from fat to be used as fuel instead of glucose from carbohydrates. This is achieved by limiting carbohydrate intake to around 20-50 grams per day and increasing fat intake to make up for the reduction in carbohydrates.
Protein intake is typically moderate, around 20-25% of total calories. The keto diet has gained popularity in recent years as a weight loss diet, as it has been shown to be effective in reducing appetite and promoting weight loss. However, it is important to note that the keto diet may not be suitable for everyone and should be done under the guidance of a healthcare professional.
Types of Keto Diet
1- Standard ketogenic diet
When a person is on a standard ketogenic diet, then he has to consume 70% of fat. 20% of protein and 10% of carbs.
2- Targeted ketogenic diet
When a person is on a targeted ketogenic diet, then after doing a lot of workouts, he can consume a lot of carbs.
3- High protein ketogenic diet
When a person is on a high ketogenic diet, then they have to consume 60% fat, 35% protein and 5% carbs.
4- Slacks Ketogenic Diet
When a person is on a strict ketogenic diet, then they are advised to eat low carb for 5 days in a week and high crab for 2 days.
Benefits Of Keto Diet
1. Brings Down Insulin Levels
When you consume foods high in carbohydrates and, to a lesser extent, protein, your blood sugar levels rise. Insulin steps in to lower blood sugar levels when they rise by giving glucose to your cells as an energy source or storing it as a reserve fuel called glycogen. Yet high insulin levels, which can happen when you eat too many carbohydrates, can prevent fat loss. You can keep your insulin levels low with the use of a ketogenic diet. If your insulin levels are low, your body can more readily access fat reserves for fuel.
2.Hormonal balance
Hormone balance is another benefit of the keto diet. One of the hormones that regulate appetite is lepton, which tells your brain to stop eating. Hireling, which encourages you to eat more food, does the opposite. When these and other hormones are in balance while you’re following a ketogenic diet, you’re less likely to experience hunger and cravings.
3. Reduced Levels of Inflammation
Chronic inflammation has an impact on diabetes, obesity, and other diseases. All types of sugar are considered inflammatory foods. You consume no to very little sugar and total carbs when you follow a ketogenic diet. When that tactic is used in conjunction with whole, unprocessed foods, inflammation levels are decreased.
4. weight loss
There are various ways the ketogenic diet may aid in weight loss, including boosting metabolism and stifling hunger. The ketogenic diet includes foods that make you feel full and may also suppress the hormones that make you feel hungry. These variables imply that a ketogenic diet may reduce appetite and promote weight loss.
5. Blood Sugar Regulation
The ketogenic diet’s capacity to reduce and stabilize blood sugar levels is the second primary factor motivating patients with diabetes to adopt it.
The macro nutrient that most significantly raises blood sugar levels is carbohydrate. Due to their extreme carbohydrate restriction, ketogenic diets prevent significant spikes in blood sugar.
Ketogenic diets have been shown in studies to be highly effective for lowering HbA1c, a measure of long-term blood glucose management. For those with type 2 diabetes, a 6-month trial conducted by Eric West man and colleagues in 2008 revealed an average decline in HbA1c levels of 17 mmol/mol (1.5%).
A significant drop in blood sugar levels and an improvement in control are also to be anticipated in people with other forms of diabetes, such as type 1 diabetes and LADA. It should be noted that if blood glucose control improves and is maintained over a period of years, this can lower the risk of problems. Anyone on insulin or otherwise at risk for hypoglycemia should take care to avoid developing one. Consult your physician for assistance with this.
6. Regulation of High Blood Pressure
In the UK, 16 million people are thought to have excessive blood pressure.
High blood pressure is linked to a number of medical disorders, including heart disease, stroke, and renal disease. It is a characteristic of metabolic syndrome as well.
Several studies have demonstrated that a type 2 diabetic or overweight person’s blood pressure can be lowered by a ketogenic diet.
7. Lower Appetite
Hunger cravings are one of the main adverse effects of dieting. A keto diet causes one’s hunger to decrease, yet many people may give up on their diets as a result of this.
According to studies, this occurs as a result of eating more protein and fat and less carbohydrates. This ultimately results in a reduction in calorie intake.
8. Enhancing Heart Health
One’s heart health may be significantly improved by a ketogenic diet plan. Increased intake of fat boosts the body’s HDL (High-Density Lipoprotein) or “good cholesterol” levels. Fat is prevalent on low-carb diets like the keto diet.
9. Improve Brain Function
While further studies are required to substantiate this, several studies do show that ketogenic diets have neuroprotective advantages. They comprise assisting in the treatment or prevention of illnesses like Parkinson’s, Alzheimer’s, and specific sleep problems.
According to one study, children who follow a ketogenic diet have better cognitive thinking and alertness.
10. Less Belly Fat
Subcutaneous fat, which is located beneath the skin, and visceral fat, which collects in the abdominal cavity, are the two types of fat that can be found in the human body. Insulin resistance and inflammation can be brought on by excess visceral fat.
Diets low in carbohydrates can be very effective in shedding this belly fat. Low-carb dieters actually lose more weight from their abdomen than from any other part of their body.
What to eat in Keto diet- Keto food list for beginners
- Meat, chicken, red meat and fish
- Cheese, butter and cream in dairy
- Almonds, walnuts, flax seed, chia seeds in dry fruits and seeds
- In vegetables, cauliflower, kale, spinach, cabbage, tomato, capsicum, mustard leaves, gourd-tofu
- In fruits, you can eat watermelon and berries etc.
Cook food in ghee, butter or cream instead of cooking oil. Apart from this, you can also use coconut or olive oil.
How does the Keto Diet Work
Whenever you eat food, there are carbohydrates in it. When a person consumes carbohydrates and the body converts them into sugar which helps for energy. By reducing the intake of carbs in keto sis, the body starts using fat instead of carbs for energy. Due to this the glucose level falls. As the level of glucose in the body falls, it forces the body to produce ketones, then the acid that appears in the blood and toilet indicates fat burning. This is called keto sis.
Keto Diet Plan for Indians
1. At breakfast
To start a keto diet, you can eat eggs or an omelet made of eggs for breakfast. If you do not even eat eggs and are completely vegetarian, then eat avocado instead. besides you
- You can eat cheese and butter.
- Dry fruits and seeds can be taken. such as almonds, walnuts, flaxseeds, and chia seeds
- In drinks, you can take sugarless coffee, green tea and green coffee.
2. At lunch
In lunch, you can eat things with low carbs according to the keto diet. Keep in mind that do not include chapati and rice in the food at all. besides you
Take 1 bowl of chicken with vegetables.
Eat vegetables like cauliflower, kale, spinach, cabbage, tomato, capsicum, zucchini etc.
Apart from this, you can also eat vegetables like mint, coriander, mustard leaves, gourd, bitter gourd, brinjal, okra and broccoli.
3. In the evening snacks
Under the keto diet, you can include many things in snacks. such as almonds, walnuts and coconuts. Sprout salad made with flax seeds and chia seeds in sprouted pulses.
4. At dinner
You can include paneer curry, chicken, fish or tofu etc. in the dinner. All these can be easily eaten in keto diet.
Some Recipes
Keto Upma
You can include Upma in the weight loss diet. It is easy to make and tastes amazing. This recipe is usually made with semolina and then it is boiled with spices. But Keto Upma is made with cauliflower instead of semolina.
Keto Samosa
Samosa lover will never refuse if they get samosa in snacks in breakfast. So if you are also fond of eating samosas, but are not eating them just because you do not gain weight, then do not worry, we have brought this keto samosa for you, which can help in maintaining taste and health.
Side Effects of Keto diet
Talking about the disadvantages of keto diet, due to this different side effects are seen in the body of people. As if
- body aches and cramps due to ketosis
- Keto sis can lead to infection in the body, which can affect your brain and cause headaches.
- Low blood sugar
- Weakness and fatigue.
In this way you can follow keto diet in a native way. While following Keto diet, keep one thing in mind that do not follow any weight loss diet blindly. This may harm you. So first talk to an expert and then follow it knowing the advantages and disadvantages of keto diet.