A keto diet is a low carb and high fat diet that is beneficial for those looking to lose weight and increase metabolic rate. This diet has increasingly become popular due to the fast results it delivers. In this diet, your consumption of carbohydrates should be less than the consumption of fats. These fats are healthy fats which your body will then use to convert into energy and increase your metabolic rate and consequently boost your activity.
Ketones are produced from the fats broken down in the liver. They help in releasing energy, which the body would otherwise get from glucose released by carbohydrate sources. When ketones are produced in the body, the body enters a state of ketosis, wherein your body is completely fuelled by fat. When your metabolic rate increases, your body tends to burn fat more efficiently.
Is it fit for Indian diets?
Since Indian cuisine is rich in carbohydrates, fitting in keto diet can be a little challenging. However, our Indian meal plan includes a variety of vegetables and flours which are low in carbohydrates and blend well with the keto diet plan.
Including white butter, paneer, gram flour, fish, chicken, local vegetables like spinach, bottle gourd, Indian round gourd, brinjals and beetroots can turn out to be extremely nutritious and also help in rapid weight loss along with the additional benefits of controlling your insulin levels.
Since keto diets are low in carbohydrates but rich in fats, they help in killing your hunger. This is the best part about this diet as hunger during your weight loss plan can make you demotivated and often lead you to cheating.
Keto diet has been proven to be a very fast and effective way of losing weight by many proven studies including the The National Center for Biotechnology Information (NCBI), which is a part of the United States National Library of Medicine (NLM), a branch of the National Institutes of Health (NIH).
It has been proven that keto diets can lead to increased levels of HDL, good cholesterol in the body. As low carbs tend to be high in fats, they often lead to healthy HDL in our blood levels.
Keto diets have also been known to reduce insulin and blood sugar levels and are extremely helpful for those suffering from type-2 diabetes.
- Since keto diet is low in carbs, it can often lead to constipation as the body won’t have enough for bulk formation.
The biggest disadvantage of keto diet is that you may end up losing muscle as the intake of protein is moderate as compared to fats that are involved.
The initial weight loss in keto diet is the water weight. When your body loses water weight, it means it is also losing electrolytes. This can often lead to leg cramps, which may be very hurtful.
Diarrhoea is a major setback which comes with the keto diet. This happens as there is a complete shift in your diet and the consumption of fats is higher.
An Indian example of keto diet:
Breakfast: paneer bhurji/ cheese omelette with vegetables/ egg bhurji with veggies
Lunch: spinach soup with button mushrooms and a dab of white butter
Dinner: green vegetable salad with cheese/stir fried paneer with vegetables