All About Keto Diet: A Ketogenic Diet Guide for Beginners with Recipes

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These days there is a lot of hype about Keto diet or a ketogenic diet in the whole world. Everyone is going gaga over it. Also, there are a lot of questions about what exactly it is? What are the foods to be eaten? What to avoid? What are the benefits? What are the side effects? Whether its results are long lasting? What are the vegetarian and non-vegetarian options? Are there any Vegetarian options at all? Whether people on medications should follow it or not? Is it worth the hype?

Let’s cover all these confusions in detail and know everything about Keto diet.

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What is Keto diet?

Keto diet is also known as ketogenic diet or low carb high-fat diet (LCHF). It is basically a diet which is low carb, medium protein, and high-fat diet. This diet puts your body into a process called ketosis through which ketones are produced. In simpler words, it’s actually a process which makes your body to utilize the excess fat burn as energy instead of using any carbohydrates. Let’s understand how this whole diet works in detail below.

How does the Keto diet work?

Typically your body first uses carbohydrates to provide energy by converting that into glucose.

Secondly, it uses Proteins to maintain muscles.

Lastly burns fat if required after using carbs and protein, else the fat is stored in our body.

However in keto diet when you eat fewer carbohydrates you deprive your body to use the main fuel that is carbs and hence it forces your body to burn fat first and convert that into glucose. This puts your body into a process called ketosis through which ketones are produced. In simpler words, it’s actually a process which makes your body to utilize the excess fat burn as energy instead of using any carbohydrates.

In a nutshell, once carbohydrates are restricted, the body shifts to fat to fuel its energy needs. your metabolism uses ketones as an energy source, reducing pressure on insulin.

How to reach ketosis?

Reaching ketosis takes somewhere between 4-5 days depending on your body type. Here are the 6 major rules to be followed to reach ketosis.

1. Limit Carbs intake

A low Carb diet is a crucial and most important factor in reaching ketosis. If you want great results to make sure you limit your carbs intake. The recommended serving should remain max 35 grams total carbs per day. However, if anyone is using the diet for therapeutic purposes should only do under the supervision of a nutritionist or medical professional.

2. Moderate Protein Intake

A moderate and adequate protein intake is a key to reach ketosis. It’s important to consume a sufficient amount of protein to maintain muscle mass when your carb intake is low during weight loss. To calculate your protein needs in the ketogenic diet, multiply your ideal weight by 1.5 in kg. For example, if your ideal body weight is 60 kg, then your protein intake should be (60 x1.5) = 90 grams. However, if anyone is using the diet for therapeutic purposes should only do under the supervision of a nutritionist or medical professional.

3. High fat intake

Another important factor in reaching ketosis is consuming healthy fat. Ketogenic diet for weight loss with exercise consists of 60%-80% of fat. So, it’s important to take this large percentage of high-quality fat products. Good fats include Olive oil, Butter, Coconut oil, Ghee. However, if your goal is weight loss, it’s important that you are not consuming too many calories in total as this can make your weight loss goals to break.

4. Exercising

In addition to all the above factor if you club it with exercise you get the most out of your ketogenic diet. Make sure you exercise at least 20-30 minutes a day.

5. Drink water

Another important factor in a keto diet is to drink plenty of water. Water supplements your body with electrolytes and replenishes your body. It optimizes your body functionality and suppresses your hunger as well.

6. Say no to snacks

Make sure you do not go over the board with snacking because it leads to unnecessary insulin spikes which may lead to slow down your weight loss process.

A Keto Diet guide for beginners: How to start Keto Diet?

Before you start a keto diet, you should plan in advance. That means what are your options to eat and what you have to avoid. Then you should have a list of food to be followed. What you eat depends on how fast you want to lose weight.

The more restrictive you are on your carbohydrates, the faster you will enter ketosis. However, you should follow the recommended serving of carbs between 15-30 grams per day depending on your requirement.

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat, bread, pasta, cereals, starch Veggies such as potatoes, beans, legumes or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.

Keto diet what to eat food list:

      • Vegetables – spinach, kale, cauliflower, cabbage, broccoli, zucchini, olives, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, lettuce, green beans etc.
      • Meats – fish, beef, lamb, poultry, eggs, chicken, pork, bacon, ham, turkey and sausages, salmon, tuna, cod, oysters, crab, scallops etc.
      • Dairy – cheese, high fat cream, butter, ghee, mayonnaise, coconut oil, olive oil, etc.
      • Nuts and seeds – almonds, peanuts, hazelnuts, walnuts, sunflower seeds, sesame seeds, flax seeds etc.
      • Fruits – raspberries, blackberries, blue berries etc.
      • Sweeteners – stevia, sucralose
      • Drinks- unsweetened tea and coffee
      • Alcohol- champagne, dry wine, hard liquor

Keto diet what to avoid list:

  • Grains and starches – wheat, corn, rice, rye, oats, barley, millet, amaranth, buckwheat, sprouted grains, bulgur, cereal, bread, pasta, popcorn etc.
  •   Vegetables – potatoes, carrots, yams, beets etc.
  • Fruits – Apple, Banana, orange, Grapes, watermelon, peaches, pineapple cherries, pears, lemons, mango etc.
  • Sweeteners – sugar, honey, agave, maple syrup, Splenda, corn syrup, sweets, candies, chocolates, ice cream, puddings, custards, pastries etc.
  • Sweetened sauces – ketchup, BBQ sauce etc.

Keto Diet Vegetarian Recipes

After all who says there aren’t many options for vegetarians in Keto Diet? Below are the options of Vegetarian food that include the Indian options too:

    1. Paneer/Tofu/Cottage Cheese Salad
    2. Mushroom Soup/ Spinach Soup/ Pumpkin Soup
    3. Cauliflower Rice or Keto Upma
    4. Keto flour Pizza
    5. Chili Paneer
    6. Stir Fried Vegetables
    7. Paneer Bhurji / Scrambled cottage cheese
    8. Tandoori Vegetables
    9. Vegetable fritters / Paneer Pakora
    10. Keto Roll

Keto Diet Non-Vegetarian Recipes

Well yeah, we have Indian options too which you can customize with spices of your choices.

    1. Tandoori Chicken/ Fish/Beef/Mutton etc.
    2. Chicken & veggie salad
    3. Chicken Soup
    4. Chicken & Ham Omelet
    5. Lemon Chicken stew
    6. Grilled Chicken Pesto

Keto Diet Eggs Recipes

      1. Egg salad
      2. Veggie Pizza
      3. Eggs in bell peppers
      4. Keto Bread Recipe
      5. Egg and cheese omelet

Keto Diet Desserts

Yes, you heard that right! You can have sweets too while on a keto diet. However, make sure you only use stevia as a sweetener in your dessert.

      1. Peanut Fudge
      2. Chocolate Fudge
      3. Keto Pancake
      4. Chocolate Cake
      5. Coconut Porridge

Keto Diet Beverages Options

      1. Bullet Coffee
      2. Lemon Water
      3. Peach Tea/Green Tea
      4. Coconut Water
      5. Vegetable Juice

Benefits of Keto Diet

1. Weight Loss

Low carb diet is the simplest way to lose weight than low-fat diet because it takes more work to turn fat into energy than it takes to turn carbs into energy. Thus, the keto diet helps to speed up the weight loss process.

2. Decreased Blood Sugar

It automatically lowers your blood sugar levels because when you consume low carb diet your insulin doesn’t spike and hence blood sugar gets decreased. However, if you are currently on medication you must consult your Doctor before.

3. Improved Blood Pressure

Studies have shown that low carb diet is an effective way to reduce high blood pressure. This leads to reducing the risk of diseases like heart disease, kidney failure, and many others.

4. Increased Energy and Decreased Hunger

It curbs your appetite in a good way because you are already taking a decent amount of protein and fats which in turn doesn’t make you hungry like others diet. It makes your body adapt itself to use fats as a primary source of energy.

5. Less Acne

There are a number of different causes of acne, and one may be related to diet and blood sugar. Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, both of which can have an influence on skin health. Therefore, by decreasing carb intake, ketogenic diet could reduce some cases of acne.

6. Medical Benefits

          • Those with a neurological issue like Alzheimer’s disease have been seen to benefit.
          • Symptoms of epilepsy in children reduced.
          • People with cancer, in which there is severe weight loss due to the inability to consume enough calories, seen an improvement in weight.
          • Cases of severe polycystic ovary showed improvement when the keto diet plan was used.

    Side Effects of Keto Diet

    1. Keto Flu

    Symptoms of the keto flu can include everything from a headache, weakness, and irritability, to constipation, nausea, and vomiting. For most people, the keto flu only lasts about a week.

    2. Initial Decrease in Stamina

    In the initial phases of following the Keto diet plan, you might feel a loss of strength, stamina, and endurance. However, this is temporary because as your body begins to adapt itself to use fats as a primary source of energy, it’ll get better.

    3. Constipation or Indigestion

    Dietary changes can sometimes lead to digestive issues and constipation is a common side effect in the beginning. However, these issues are usually over within a week.

    4. Increased Cholesterol

    Higher cholesterol is generally due to HDL (the good cholesterol) increasing – lowering your chance of heart disease. You may see increased triglyceride counts, but that’s very common in people losing weight. However, is decreases as weight loss normalizes.

    5. Bad Breath

    Bad breath is the common side effect of keto diet because it is caused by acetone, a ketone that is a byproduct of fat metabolism. This ketone is produced by the liver from fat and increases on a ketogenic diet.

    Is Keto diet worth the hype?

    Keto is not a great long-term diet, as it is not a balanced diet as it is devoid of fruits and certain vegetables which will result in long-term micronutrient deficiencies that can have other consequences.

    The keto diet can be used for short-term fat loss so long as it is done under the medical supervision of a doctor or a certified nutritionist. However, it’s not a permanent weight loss or maintenance solution.

    This diet is anytime better than low-fat diet because studies have shown that low carb diet gives better results than a low-fat diet.

    Is Keto Diet fit for Indians?

    Well, this diet is a bit tricky because our Indian patterns of eating include a high carb diet.

    However, we thankfully have many low carb flour options in our Indian diet which blends well with the keto Diet plan. Also, as per studies, a low-carb diet is anytime better than the low-fat diet. The low carb flour options are Buckwheat atta (kuttu atta), Singhada atta, Amaranth atta (cholai atta), Almond flour, Coconut flour also these days there are many keto flours are available on Amazon.

    Is keto Diet safe for Everyone?

    The answer to this question is a strict no, especially those with chronic conditions such as high blood pressure, diabetes etc. because this diet can change many people’s metabolic and other bodily systems, that adhering to the diet may even change the effectiveness of a person’s medication.

    This can be harmful to teenagers, expecting mothers, people with hypoglycemic tendencies, and people with cardiac conditions without proper nutritionist consultation.

    So, we recommend you to consult your doctor and a certified nutritionist first before going on this diet.

    All The Best For Your Weight Loss!!!

    Like this article or any suggestions or questions? Do write us in a comments section below we will be more than happy to answer.

    Must Read- Best pre and post workout snacks/meals for weight loss.

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