A ketogenic diet or Keto Diet is a very low-carb, high fat diet that is moderate in proteins.
The diet involves reducing carbohydrates intake to a substantially low level and replacing it with fat so that the body shifts its metabolism to burn fat for fuel rather than carbohydrates. This reduction puts the body in a metabolic state that is known as Ketosis.
When the body is in a Ketosis state, the body forces the liver to convert fat in to ketones which also supplies energy to the brain. In this state, the body will naturally use what’s left of the glucose in the blood stream. It will also deplete the glucagon stores in the muscles which can cause a lack of energy and a general lethargy.
In the first few weeks many people report –
- Mental fogginess
- Flu like symptoms
- Dizziness
Often this is the result of electrolytes being flushed out, as ketosis has a diuretic effect. Make sure to drink plenty of water and keep up your sodium intake.
You can find your ketosis levels in your body by testing for ketones in your blood or urine by using keto stick. Beware though, that extremely high levels of ketones are dangerous.
Benefits of Ketosis –
- Elimination of craving
- Weight reduction
- Faster reduction of belly fat
- Reduction in triglycerides
- Increased levels of good cholesterol
- Reduction in blood sugar and insulin levels
- Blood pressure level reduction
What to eat and what to avoid during Keto Diet –
Please note the below as general guidelines. A detailed diet plan should be prepared by your dietician based on your medical history and condition. Please do not follow these without consultation with a practicing dietician.
|
Food Group |
Foods Allowed (subject to personal or religious beliefs) |
Foods to avoid |
| Protein | Chicken, Duck, Quail, Organ meats like heart, liver and kidney, Eggs, Fish, Mackerels, Bangda, Surami, Sear, King fish, Salmon, Prawns, Pomfret, Sardines, Shellfish, Lobster, Squid, Crab, Mussels, animal protein from Mutton, Beef, Pork, Ham, Turkey, Bacon, Sausages | Cured meats, added sugar, pulses, kidney beans (rajma), brown beans (chana), beans |
| Dairy | Full fat yogurt, cottage cheese (paneer), cheddar cheese, mozzarella cheese, Parmesan cheese, ricotta cheese, feta cheese, Colby cheese, full fat mayonnaise, fresh cream, heavy whipped cream, sour cream, cream cheese, Greek yogurt | Full fat milk, Milk based sweets, Khoya based sweets that claim to be low fat and filled with binders |
| Fats | Saturated fats like butter, Ghee and coconut oil, Mono saturated fats like olive oil and avocado oil. | Refined oil, Canola, Sunflower, Margarine |
| Fruits and Vegetables | Leafy Vegetables, Palak, Spinach, Methi, Fenugreek, Broccoli, Cauliflower, Cabbage, Green beans, Lauki, Lettuce, Cucumber, Zucchini, Celery, Asparagus, Brinjal, Eggplant, Mushrooms, Garlic, Ginger, Onion, Ladyfinger, Tomatoes (in Moderation), Berries (Moderately), Avocados, Citrus like Lemon | Potatoes, Peas, Corn, Carrots, Bananas, Mangoes, Papaya, Watermelon, Peaches, Grapes, Pomegranates |
| Nuts and Seeds | Chia, Pumpkin, Til seeds, Almonds, Walnuts, Peanuts | Cashew, Pistachio |
| Flours and Grains | Coconut flour, almond flour, flaxseed flour, soy flour, psyllium flour | Rice, Wheat, Besana, Corn, Maize, Rajgira, Bajra, Jawar, Rava, Oats, Quinoa. |
| Beverages | Soups, Non-sweetened almond, Coconut milk, Coffee, green tea | Fruit Juices, Cocktails and Mock tails, Soda, diet soda. |
| General | Non-sweetened cocoa powder, dark chocolate (90% and above), whey protein | Avoid Equal or Sugar free, Processed foods like bread, pasta, sweets and deserts bought from stores. |
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