What is Ketogenic Diet
Ketogenic or Keto diet has been in the market for quite a long time now and is immensely popular, especially with celebrities like Tanmay Bhatt (AIB Fame), crediting the Ketogenic diet for his successful weight loss journey.
Now, you might be wondering as to why this diet has become suddenly so popular. The reason being that this diet basically turns your body into a fat burning machine which gives you an instant result. A ketogenic diet is a very low- carb diet wherein the body get its fuel mainly from fats and a little bit of protein. As a result of which, the entire body switches its fuel supply from carbohydrates to fats and the fat burning process increases drastically.
A lot has been said about the Keto Diet, both positive and negative. To be really honest, mostly negative. Talking from my personal experience, when I approached a dietician in order to help me personally curate my meals on a Keto diet, she blatantly refused to do so. Her reason being, that the Keto diet is very unhealthy and she can’t and won’t recommend that to her patients.
It’s not my place to recommend this diet to anyone as I’m not a certified Dietician but if you’re willing to try this out, then I would suggest you to first run this through your Doctor.
Like I’ve mentioned above, the keto diet drastically reduces your carbohydrate intake and in turn, replaces it with fats. This reduction in carbs puts your body into a metabolic state called ketosis. Once this happens, your body turns into an efficient fat burning machine.
What to eat on a Ketogenic Diet?
In order to reach Ketosis, the most important thing is to avoid eating too many carbs (obviously). You’ll probably need to keep your carb intake under 50 grams per day of net carbs, ideally below 20 grams. Counting your carbs can be a little confusing and tricky but fret not, there are plenty of apps to help you track your meals. The one I personally like and use is, Healthify Me. It is an Indian app and is absolutely free of cost.
You should base the majority of your meals around these foods:
- Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
- Fatty fish: Such as salmon, trout, tuna, and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Condiments: You can use salt, pepper, and various healthy herbs and spices.
Food Items That Should Be Avoided
Foods containing a lot of sugar and starch should also be avoided in a Keto Diet as it will kick you out of ketosis. This includes starchy foods like bread, pasta, rice, and potatoes as they are very high in carbs.
Think Before You Start The Ketogenic Diet
A Keto diet might be very tempting for people who are looking to lose weight but I would not suggest jumping on the bandwagon without giving a proper thought and consultation from your Doctor. A Ketogenic Diet is very effective but it might not be for everyone. It might be a great diet for people who are overweight, diabetic or looking to improve their metabolic health but it can prove to be counterproductive for elite athletes or those wishing to add large amounts of muscle or weight. And, as with any diet, it will only work if you are consistent and stick with it in the long term.