A ketogenic diet means eating a diet rich in fats but low in carbohydrates with a moderate number of proteins. this diet has many health benefits like it helps in weight loss, reduces the risk of diabetes and also reduces the risk of many other diseases.

IS KETO DIET GOOD FOR ME?

The keto diet helps our body to achieve the state of ketosis which means body breaks down fats to produce energy. This cannot be done by consuming a high carbohydrate, moderate protein and low fat diet. so, in a keto diet we consume only 5-6 % carbohydrates and 55-60% fats. This forces our body to use fats for energy production. there are many health benefits that one can harness while following a well planned keto diet like –

1. PROMOTES WEIGHT LOSS – It is found in many studies that people following a keto diet for over 6 months lost around 2.5 kg more than those consuming low fat diets. This is because keto diets offer us with high fat foods which are more satiating and take much longer time for digestion as compared to high carbohydrate meals.
2. HELPFUL IN TREATING CERTAIN CANCERS – Ketogenic diet can prove to a helpful complementary treatment if used along with chemotherapy in the treatment of certain cancers. this is because it makes the cancer cells to strive for energy from carbohydrates, which are already being supplied in a lesser quantity by this diet. thus, the oxidative stress of cancer cells increases as compared to other normal cells. this helps in killing the cancer cells.
3. MAY PROMOTE HEART HEALTH – Heart health depends on the type of fats that we consume. Less amount of low density lipoproteins but comparatively a higher amount of high density lipoproteins in the blood means a very reduced risk of heart problems. so this proportion of low density lipoproteins and high density lipoproteins depends on our choice of fats while being on a ketogenic diet. we must avoid highly processed fats like margarine, saturated fats like desi ghee and coconut oil, trans fats like vanaspati ghee etc. one should always opt for healthy fats from avocado, fatty fish, olive oil, other oils rich in omega 3 fatty acids, nuts and seeds, dairy products etc.
4. PROTECTS THE BRAIN – The production of ketone bodies while following a ketogenic diet helps in slowing down the death and ageing of the brain cells, thus protecting brain function in many neurodegenerative disorders like Alzheimer’s disease and seizures. these ketone bodies helps in the functioning of mitochondria in brain cells and also slows down the expression of inflammatory substances in brain.
5. RELEIVES PCOS SYMPTOMS – PCOS or polycystic ovarian syndrome is diagnosed generally in women of reproductive age and shows symptoms like increased growth of facial hair, hyperinsulinemia and reduced insulin sensitivity, ovarian dysfunction, infertility, increased body weight etc. Generally a low carbohydrate diet is recommended to treat PCOS, thus following a ketogenic diet helps in reducing weight, reducing testosterone levels, reduces LH/FSH ratio and also reduces fasting insulin. This symptom reversal may help some women in achieving pregnancy as well.

HOW DOES A KETO DIET WORK

In keto diet, the blood glucose levels drop down and this forces the brain and our other cells of the body to burn fats for energy.

When the fat is burnt to produce energy then as end product ketone bodies are produced and this process of producing ketone bodies is called ketosis. These ketones are used as a fuel to produce energy.

TYPES OF KETOGENIC DIETS

Following are the main four types of ketogenic diets

1. Full ketogenic diet – In this type, there is 70% fats, 20% CHO and 10% proteins. this is the basic form of keto diet.
2. Weekly ketogenic diet – In this type, the keto diet is followed by two days of normal carbs meal.
3. Targeted ketogenic diet – In this type, a carb meal is provided at the time of workouts and rest of the day, full ketogenic diet is followed.
4. High protein ketogenic diet – Here the percentage of proteins is increased as compared to a full ketogenic diet. It is like 60% fats, 15% CHO and 35% proteins.

HOW IS KETOSIS HELPFUL

Ketosis is the process when our body’s cells use the waste products of fats burned called ketones to produce energy. This occurs only when our blood has high levels of fats rather than carbs and proteins. Since, eating high number of proteins will also lead to the conversion of proteins into glucose, that’s why consuming moderate number of proteins is recommended in ketogenic diet.

So, as per the rule of ketogenic diet, you can eat only 50 grams of carbs in your whole day. You can only eat sea food, meat, poultry, eggs, nuts, oils, butter, ghee, black coffee, dark chocolate, cottage cheese, all green leafy vegetables, plain greek yogurt, any unsweetened plant-based milk etc.

KETO VEG DIET PLAN FOR 3 DAYS

	BREAKFAST	LUNCH	DINNER
DAY 1	BULLET PROOF COFFEE	CAULIFLOWER MARINATED IN OLIVE OIL AND BAKED IN CHEDDAR AND PARMESAN MIXED MILK	SHREDDED SOYA CHUNKS BAKED IN MOZARELLA CHEESE WITH SPICES AND OLIVE OIL DRESSING
DAY 2	HOMECHURNED BUTTER AND COCONUT OIL CHIA SEEDS AND PUMPKIN SEEDS SMOOTHIE	MATAR MUSHROOM COOKED IN CREAM CHEESE AND COCONUT OIL	AVOCADOS COATED IN ALMOND FLOUR AND BAKED WITH CHEDDAR AND PARMESAN CHEESE
DAY3	MALAI PANEER	CHOPPED CHEDDAR CHEESE FILLED IN CABBAGE LEAVES AND COOKED IN OIL WITH SHREDDED CHEESE	GRILLED BROCCOLI WITH MOZARELLA CHEESE SPREAD

KET NON-VEG DIET PLAN FOR 3 DAYS

	BREAKFAST	LUNCH	DINNER
DAY 1	MEAT COOKED WITH ASPARAGUS IN BUTTER	FISH COOKED IN PARMESAN CHEESE	AVOCADOS MASHED OMELETTE
DAY 2	CHIA SEEDS AND FLAX SEEDS SHAKE WITH 2 TSP BUTTER AND 2 TSP COCONUT OIL	SPINACH OMELETTE	BUTTER CHICKEN
DAY 3	BROCCOLI MARINATED IN OLIVE OIL AND SPICES AND BAKED IN PARMESAN CHEESE	CHICKEN TOSSED IN BUTTER AND GARNIHED WITH CREAM	GRILLED SALMON WITH MOZARELLA CHEESE SPREAD

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CONCLUSION

In order to stick to your ketogenic diet and follow it without any cheat, do pre-plan your meals, cook and carry your meals whenever you are visiting your friends or family and also make a habit to check the labels of any packaged food for its carbs, proteins and fat content before consuming it. Never start a ketogenic diet on your will and always consult a registered dietician for the same.