Fast weight loss is a dream for many but if you could eat a lot, and still manage to drop the number on the scale, would you not stick to that magical diet? Revealing- The KETO DIET!!
It’s a trending ‘high-fat, low-carb’ plan where the ultimate motive is to get more calories from protein and fat and a lesser amount from carbohydrates.
How it works?
If you consume less than 50 gms of carbohydrates per day, your body will eventually burn stored sugar for fuel. It usually takes 3-4 days. Your body then breaks down proteins and fats to replenish energy and thus losing weight. This process is termed ‘ketosis’. It's important to acknowledge that ‘ketogenic diets’ are fad diets (short-term diets) that focus on weight loss rather than health benefits.
But, if you really want to adopt a healthy lifestyle with Keto diet in your routine, consult a dietitian on The Wellness Corner to get a personalized keto meal plan constituting healthy fats plus easy and delicious recipes.
Is keto diet good for you?
Now a days, almost every second person has been talking about the keto diet, and since many claimed to have benefited from it, evaluating its pros and cons is necessary.
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Pros |
Cons |
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A Keto diet can help eliminate cravings and feelings of hunger. |
The Keto diet could result in less endurance in some people, particularly, athletes. |
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Your body could function well on a low-carb diet if you have a desk job where intense physical movements are not required. |
If you don't eat carbs, your body might not get enough glucose. It may leave you feeling less energized and unfocused. |
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According to a study, “Combining this dietary approach with standard chemotherapeutic and radiotherapeutic options may help improve tumor response”. (Further research is still needed) |
Many foods in the ketogenic diet are high in saturated fat and meat. They can raise cholesterol levels and often put you at risk of heart ailments. |
Sample keto diet plan
A keto diet plan focuses on replacing the majority of carbs with fats and deliver roughly 75% of your total calorie intake. 10-30% of energy should be fetched from proteins, while carbs should be limited to 5%.
Foods allowed
- Red meat, chicken, turkey, pork fat, fish, eggs
- Olive oil, butter, coconut oil, cream, full- fat cheese
- Coconut milk, almond milk
- Avocados, broccoli, tomatoes, mushrooms
- Flax seeds, peanuts etc.
Foods to avoid
- Rice, pasta, corn, cereal, oats
- Beans, chickpeas soy, peas, lentils
- Cornstarch, wheat flour, bread, toast
- Mainly salty snacks, sugar, ice cream, candy, crackers, cookies, etc.
Food containing artificial colors, preservatives and sweeteners should also be avoided
Yummy keto snacks
- Keto fried chicken
- Keto mac and cheese
- Grilled egg plant
- Keto tortilla chips
- Keto pumpkin cheesecake
- Cheese roll-ups
- Coconut chips
- Kale chips
- Trail mix
Timing |
Menu |
Quantity |
Early Morning |
Unsweetened Black Coffee/ Black Tea |
1 cup |
Breakfast |
Egg omelet with mushrooms / Egg and Tofu scramble with olive oil, mixed veggies, and cheese |
2 No. / 1 Small bowl |
Mid-Morning |
Mixed nuts and seeds |
Fistful |
Lunch |
Spinach salad with grilled salmon / Keto Tuna salad with Tomato and Celery / Keto Burrito Bowl with Cauliflower / Coconut curry made with olive oil, mixed veggies, and tofu |
1 Bowl |
Evening Snack |
Sliced cucumber with cottage cheese and sunflower seeds / Greek yogurt topped with walnuts and chia seeds |
1 Bowl |
Dinner |
Meatballs served with zucchini noodles and parmesan cheese / Roast chicken with cream sauce and sauteed broccoli / Cauliflower fried rice made with coconut oil, veggies, and tofu / Frittata with coconut oil, spinach, asparagus, tomatoes, and feta |
1 Bowl |
Conditions that can develop while on a keto diet-
- Ketoacidosis, a serious complication that occurs when the body accumulates large amounts of ketone bodies produced while metabolizing fats. This condition occurs when the body cannot produce enough insulin.
- Deficiency of vitamins and minerals can occur and cause conditions like osteoporosis (weakening of the bones)
- Hypoglycemia, low blood sugar levels, usually less than 70mg/dL
- Heart palpitations, it feels like your heart is beating too fast, skipping a beat, or fluttering.
Caution: A ketogenic diet is not recommended for people with diabetes, heart, liver or kidney disease, those suffering from indigestion and cannot metabolize large amounts of fat. A pregnant or lactating mother should also avoid the keto diet.
Before you start a keto diet, it would be safe to consult a doctor and confirm whether it would suit you or not, especially if you have type 1 diabetes.
