A keto diet is a high-fat, low-carb diet plan that involves decreasing your carbohydrate intake radically and substituting it with fat instead. A decrease in carbohydrates puts the body into a state of ketosis. In this state, the body becomes extremely efficient at burning fat for energy. It turns fat into ketones in the liver, which provide energy.
What exactly is a keto diet?
In a keto diet, the fat supplies about 90% of your everyday calories. The keto diet compels your body to use a different type of fuel. Instead of depending on carbohydrates - grains, fruits, vegetables, the diet plan relies on ketone bodies, which the liver manufactures from stored fat. You deny yourself carbs, and consume less than 20 to 50 grams of carbs per day. Typically, it takes a couple of days to get to a state of ketosis.
Medically speaking, the keto diet is employed to diminish the incidence of epileptic seizures in children. It is now extensively being used to facilitate weight loss. Clinical trials show that the diet is so filling that you easily lose weight without having to track your calorie intake. Studies also demonstrate that a ketogenic diet helps lose 2.2 times more weight than it is possible to lose on a calorie-limited low-fat diet.
Conversely, experts state that the keto diet proffers only short-term results and they aren’t quite certain whether the plan is safe for long term.
What do you eat in a keto diet?
• First and foremost, you need to eat fat at every meal. Saturated fat from oils, butter, and ghee are promoted in high amounts. Healthy unsaturated fats such as - nuts (almonds, cashews, and walnuts), seeds, and avocados are included too.
• Protein is part of the keto diet, but it doesn't distinguish between any specific protein sources. You may question – which protein should I consume? Should it be plant based? Which dal is high in protein? You can have eggs, meat, fish, cheese, milk, cream, lentils and beans.
• You need to reduce your intake of carbs, so you can’t have too many fruits. Usually, berries are permitted in small portions. Vegetables, which are also packed with carbs need to be avoided; you are allowed - spinach, cauliflower, broccoli, capsicum, peppers, onions, garlic and cucumber.
3 Keto-friendly diet plans
Breakfast: Egg and cheese omelette with tomatoes.
Lunch: Paalak Paneer, dal fry and 1 small butter roti.
Snack: A bowl of nuts
Dinner: Fish cooked in butter with a side salad.
Breakfast: Egg omelette with a creamy chocolate milkshake.
Lunch: Egg and cheese sandwich.
Snack: A bowl of boiled groundnuts
Dinner: Khichdi - with loads of lentils and a very small quantity of rice; top it off with liberal amounts of ghee. When picking lentils, ensure that you buy organic ones. Always opt for unpolished dals in your recipes to take in the maximum goodness. Tata Sampann dals are unpolished and retain all their nutritional value. They are subjected to strict quality checks and follow scientific methods of processing and packaging.
Breakfast: A ketogenic milkshake
Lunch: Sprouts salad – moong, chana, tomato, cucumber and fried peanuts.
Snack: A bowl of strawberries
Dinner: Fried fish, dal and salad.
A restrictive diet, no matter what the diet plan, is rather difficult to sustain. It is vital that you confer with your health care provider before embarking upon any stringent dietary regimens.
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