An Expert Advice On Ketogenic Diet
If you haven’t heard about the ‘keto’ diet already, then you’re probably living under a rock. Celebrities like Kim Kardashian, Megan Fox, Gwyneth Paltrow, Arjun Kapoor, and Huma Qureshi swear by it.
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The reason why this weight-loss champion diet has got everyone talking is because it’s rich in fats. That’s right, the same fats that you grew up trying to avoid. Miraculously, in the ketogenic diet fat has been seen to cut fat (like diamond cuts diamond).
Still confused? Well, stay with me.
What is ketogenic diet and how does it work?
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet- the three keys to achieving nutritional ketosis. It is believed that if you manage to reach - what is known as - nutritional ketosis, fat burns quickly and is used as fuel instead of glucose, which is considered the conventional fuel for one’s body.
What and what not to eat on a ketogenic diet?
If you want to reap the maximum benefits of the keto diet, it’s recommended that you take organic foods and cut down on processed foods which contain excessive amounts of sugar, starch, and trans fat. Your nutrient intake should be something around 70% fat, 25% protein, and 5% carbohydrate.
When on a ketogenic diet, you must abstain from foods rich in carbohydrates, starch, and sugar. Soda, fruit juices, fruits, pasta, chapatis, bread, milk chocolate, root vegetables, rice, beer, wine, vegetable oils, fruits, sugar, milk are a strict no-no!
The ketogenic diet may be a high-fat diet, but then again, you must ensure that this fat is of the healthy variety.
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Some of my favourite ketogenic foods are:
- Low carb veggies like bottle gourd, spinach, broccoli, cauliflower and pumpkin
- Broccoli/cauliflower rice
- Almond flour, coconut flour
- Whole eggs
- Coconut oil, olive oil
- Greek yoghurt
- Herbal Teas
- Dark chocolate
Who is ketogenic diet good for?
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Traditionally, the keto diet was used as a medicine to control epilepsy among children. Today, the ketogenic diet is one of the hottest weight-loss diets - also known to control type-2 diabetes. People who’ve been on ketogenic diet claim that it has improved their energy levels and reduced their appetite. However, complaints of bad breath, hair loss, and digestive problems are also not uncommon.
7 months after delivering my baby, Aramnaya, I went on a ketogenic diet and lost several pounds. My skin and hair quality also improved multifold. But what worked for me, might not work for you. So, before falling for what celebrities, your friends, or even I have to say, it’s important to evaluate your lifestyle, your body type, your goals, and then make an informed decision.
While the ketogenic diet is mostly safe for everyone, like most fad diets it has its own set of cons. If you suffer from a serious medical condition, do consult your doctor before going ketogenic. Scratch that, even if you don’t have any serious health conditions, it is wise to consult with your physician and nutritionist before embarking on the ketogenic journey.
Whether you decide to go keto or not, this high-protein, high-fibre, and low-sugar baked egg in avocado recipe is a perfect way to kickstart your day. Do try it and tell me how it turned out.
Have got more questions on the ketogenic diet? Leave them in the comments below!