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  • Writer's pictureShruti GOCHHWAL

The Complete Guide to Keto Diet: Getting Started, Rules, Side Effects

A low-carbohydrate and high-fat diet is a ketogenic diet or a keto diet. Studies suggest this diet can help you achieve weight loss and mental health enhancements. In this session, we are discussing how to start a keto diet, what foods to eat, what to avoid, the benefits and side effects of the keto diet.

What Is Keto Diet?

Ketogenic diet share the same diets and Atkins including low carb. A keto diet requires fat substitution for carbohydrates and the substitution places the body in a metabolic state named ketosis. Ketosis is a condition under which the body uses fat rather than carbohydrates for food.

A ketogenic diet causes the body make the fuel molecules ketones, a type of fuel that your body needs when glucose is not available.

What Are The Different Types Of Ketogenic Diet?

keto diet for vegetarians

Avacado, monounsaturated fat diet, Credits: pixabay

A ketogenic diet requires a range of 20 to 50 grams per day in carbohydrates. These are the types of ketogenic diets.

Standard Ketogenic Diet

This diet has very few carbohydrates, mild protein and fatty foods. 70% fat, 20% protein and 10% carbohydrates are used in this diet.

Cyclical Ketogenic Diet (CKD)

This diet allows you to take a 5-day keto diet, and a two day high-carb diet.

Targeted Ketogenic Diet (TKD)

You may add carbohydrates around exercises with this diet.

High Protein Ketogenic Diet

This is a regular and protein-friendly diet. The range of proteins in this diet would be 35% protein. The rest involves 60% fat and 5% carbohydrates.

Athletes and bodybuilders follow cyclical and targeted ketogenic diets.

How to Get Started With a Keto Diet?

You can familiarize yourself with the food labels and always check the grams of carbs, fat, and fiber in them.

There are several keto recipes available in the food blog, websites, and cookbooks. You can plan your meals accordingly.

What Foods to Take On a “Keto Diet”?

keto diet for indians

Cauliflower, Credits: pixabay

The following foods are ideal when you plan to be on a keto diet.

  1. Meats – Red meat, steak, ham, sausage, fish, beef, lamb, poultry, eggs, etc.

  2. Fatty fish- Salmon, trout, tuna, and mackerel

  3. Eggs- Pastured or omega-3 whole eggs

  4. Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

  5. Leafy Greens – Spinach, kale, etc.

  6. Low carb veggies: Green veggies, tomatoes, onions, peppers, etc.

  7. Above ground vegetables – Broccoli, cauliflower, etc.

  8. High Fat Dairy – Hard cheeses, high fat cream, butter, etc.

  9. Healthy oils- Extra virgin olive oil, coconut oil, and avocado oil

  10. Nuts and seeds – Flax seeds, pumpkin seeds, chia seeds, macadamias, walnuts, sunflower seeds, etc.

  11. Avocado and berries – Raspberries, blackberries, and other low glycemic impact berries

  12. Sweeteners – Stevia, erythritol, monk fruit, and other low-carb sweeteners

  13. Other fats – Coconut oil, high-fat salad dressing, saturated fats, etc.

  14. Condiments- Salt, pepper, herbs, and spices

What Foods to Avoid During A Keto Diet?

Foods to avoid- Keto diet

A girl eating ice cream, Credits: pixabay

The following foods are to be avoided when you are on a keto diet.

  1. Sugary foods- Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

  2. Grains or starches- Wheat-based products, rice, pasta, cereal, etc.

  3. Fruit- All fruits, except small portions of berries like strawberries

  4. Beans or legumes- Peas, kidney beans, lentils, chickpeas, etc.

  5. Root vegetables and tubers- Potatoes, sweet potatoes, carrots, parsnips, etc.

  6. Low fat or diet products- Low-fat mayonnaise, salad dressings, and condiments

  7. Some condiments or sauces- Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

  8. Unhealthy fats- Processed vegetable oils, mayonnaise, etc.

  9. Alcohol- Beer, wine, liquor, mixed drinks

  10. Sugar-free diet foods- Sugar-free candies, syrups, puddings, sweeteners, desserts

7-Day Indian Kato Diet Meal Plan (Non-Veg)

Day 1

  1. Breakfast: Bulletproof coffee, Omelette

  2. Lunch: Mutton seekh kebab

  3. Evening: Peanuts, green tea

Day 2

  1. Breakfast: Bulletproof coffee, boiled eggs with mutton seekh kebab (100g)

  2. Lunch: Shallow fried cottage cheese,

  3. Evening: Half-cup of cut strawberries, buttermilk (250ml)

  4. Dinner: Shredded chicken breast in soya sauce

Day 3

  1. Breakfast: Masala omelet with cheese with smoked bacon

  2. Lunch: Parboiled cauliflower in mayo with mutton seekh kebab

  3. Evening: Peanuts oil roasted and salted

  4. Dinner: Keto Butter Chicken/Murg Makhani Keto Style

Day 4

  1. Breakfast: Scrambled eggs with chicken sausages

  2. Lunch: Chicken malai tikka

  3. Dinner: Mutton seekh kebab

Day 5

  1. Breakfast: Protein shake

  2. Lunch: Shami kebab with Greek yogurt and sliced strawberries

  3. Dinner: Chicken broth

Day 6

  1. Breakfast: Scrambled eggs with bulletproof coffee

  2. Lunch: Capsicum/peppers stuffed with cottage cheese (paneer)

  3. Dinner: Keto tandoori chicken

What Are The Benefits Of A Ketogenic Diet?

You can observe the following benefits when you are on a keto diet.

  1. Helps lower weight

  2. Ketogenic diets for diabetes

  3. Improve mental health

Helps Lower Weight

Keto diet-Benefits

A woman in a “weight loss” program, Credits: pixabay

An successful means of losing weight is a ketogenic diet. A comparative research has shown that a ketogenic diet has a long-term weight loss rather than low-fat diet. It also reduces blood pressure diastolic and triglyceride levels. The ketogenic diet also increased the levels of HDL in the body.

Ketogenic Diets for Diabetes

A small study identified that people who followed a ketogenic diet had significantly reduced levels of HbA1c. This enables individuals with prediabetes and diabetes to thrive from a ketogenic diet and by improving weight loss and insulin sensitivity.

A lot of research is been carried out to analyze the effects of the ketogenic diet on cancer, neurological diseases, PCOS, and brain injuries. But the results remain inconclusive and further insights are necessary.

Improve Mental Health

Some people observed that a ketogenic diet improved their mental health. A ketogenic diet improved focus, concentration, and improved brain clarity.

What Are The Side Effects Of A Keto Diet?

Keto diet-Side effects

A girl with low energy, Credits: pixabay

A Keto diet is considered to be safe. However, there are some side effects during the beginning of the journey. Some people develop keto flu, the symptoms of which include diarrhea, constipation, and vomiting. Increased hunger, problems with sleep, digestion, low energy and mental capacity can also occur. Mineral supplements and extra salt should be taken because the ketogenic food will affect the body’s water and mineral balance.

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