Our body is our temple and looking after it is our responsibility. While everyone focuses on losing weight so they can match the unrealistic standards of beauty, we should ideally concentrate on leading a healthier lifestyle and becoming better versions of ourselves. One of the most important ways of achieving this is by following a healthy diet plan. The ketogenic diet has become very popular lately and that’s because it gives instant results. If a keto diet plan is something you are aiming to explore, then look no further because we’ve got everything you need to know about the ketogenic diet plan.
Ketogenic diet is basically a low carb, high fat and medium protein based diet. It shares similarities with other low-carbs and Atkins diets. It relies on drastically reducing carbohydrate intake and replacing it with fats. This three sixty degree change puts the body into a metabolic state of ketosis. This is when your body becomes incredibly effective at burning fat for energy. It also turns fat into ketones in the liver, which helps in supplying energy to the brain. This can even cause a massive reduction in insulin and blood sugar levels hence is highly recommended to people who suffer from diabetes and PCOS/PCOD.
There are many types of keto diet plans and many variations of the same. That’s why we must pick one that suits our body.
Standard Ketogenic Diet: This is a very low carb, moderate protein and high-fat diet. It ideally contains up to 75% of fat, 20% of protein and only 5% of carbs.
Cyclical Ketogenic Diet: This variation of the diet involves periods of higher-carb refeeds like 5 days of rigorous ketogenic diets and two days of high carbs.
Targeted Ketogenic Diet: This diet allows you to follow the regular ketogenic diet plan but you must have carbs around the time that you workout.
High Protein Ketogenic Diet: This is the most similar to the basic ketogenic diet except that there is more protein intake. The ratio is often 60% of fat, 35% of protein and 5% of carbs.
The maximum number of studies and researches have been done on the standard ketogenic diet plan and the high protein ketogenic diet plan. The other two types are highly complicated and are mostly suggested to only bodybuilders and athletes.
Research shows that a ketogenic diet is actually a very effective way to lose weight and even lowers the risk of diseases. No wonder, celebrities swear by the keto diet plan for weight loss. Also, this isn’t one of those diets that keep you starving and counting calories, you eat regularly and to your heart’s content so you feel full at all times.
Apart from weight loss, the ketogenic diet claims to have some other health benefits too. The diet is highly recommended for heart disease patients and also claims to help patients with diabetes and insulin resistance. Here are all the benefits of a keto diet plan:
There are also some ways in which the keto diet can negatively affect your body. Here are all the possible risks you may be taking when you start the ketogenic diet:
So the ketogenic diet can be a little complicated and that’s why not many people are using it that often. But if you understand the foods to eat and foods to avoid in a keto diet, you’ll be able to make keto alternatives for your favourite dishes and even desserts. Here is a list of foods to eat in keto diet.
Here is a list of foods to avoid in keto diet.
Breakfast: Bacon, eggs, and tomatoes
Lunch: Chicken salad cooked in olive oil and feta cheese
Snack: Flax seeds
Dinner: Salmon with asparagus cooked in butter
Breakfast: Eggs, goat cheese, and basil omelette
Lunch: Almond milk, peanut butter, cocoa powder, and stevia milkshake
Dinner: Cauliflower rice and meatballs
Breakfast: Ketogenic milkshake
Lunch: Shrimp salad, olive oil, and avocado
Dinner: Parmesan cheese, broccoli, and salad along with pork chops
Breakfast: Omelette with avocado, salsa, peppers
Lunch: Nuts, celery sticks, and guacamole and salsa
Dinner: Stuffed chicken with cheddar and pesto and cream cheese.
Breakfast: Sugar-free yoghurt, peanut butter, cocoa powder, and stevia
Lunch: Beef stir fry cooked in coconut oil and vegetables
Dinner: Eggs, bacon and cheese
How is cutting carbohydrates good for my body? Aren't they necessary for my body to function?
Physiologically speaking, your body is built in a way that it can survive and thrive without consuming dietary carbs. However, both proteins and fats are essential macronutrients and you definitely need them to survive. So when carbs or glucose isn't available, your body uses fats as a direct energy source.
Aren't fats bad for my body?
Saturated fats like butter, ghee, cream, coconut oil, etc are actually good for your body. So are monosaturated fats like avocado oil, olive oil, almonds etc. Even polyunsaturated fats like fatty fish, chia seeds and flax seeds can be really great for your body. However, fats like vegetable oil, seed oils, sunflower oil, and soybean oils should be avoided.
What if I get the keto flu?
One of the side effects of cutting carbs from your body is the keto flu. This happens when your body is still adjusting to fat being its primary source of energy. However, it typically lasts only a week and there are simple ways you can combat it like by hydrating yourself, eating supplements and consuming more fats.
I like to have some alcoholic drinks to unwind. Will I have to give up alcohol completely?
No, you don't have to give up alcohol completely. While you obviously cannot drink like a whole six-pack of beer, some alcohol that is keto friendly. You can have rum, whiskey, gin, vodka, tequila, red wine, and white wine but you have to be extra careful with mixers. Obviously, tonic water and soda are not permitted. You can always mix water with your drink.
Can I have snacks like popcorn, oatmeal, and yoghurt on keto?
Unfortunately, you cannot have high carb snacks like popcorn and oatmeal but can replace these by adding some seeds, almonds, walnuts and fruits like berries. Yoghurt can be had but it has to be unsweetened and keto compliant.
The bottom line with this diet is that you must take it upon yourself to research and consult a nutritionist before you start with it. Your nutritionist will help you determine whether or not the diet is ideal for you and how you should go about it. There is also a need to form a community, that’s the best way to stay motivated. Do the diet with a friend or someone living with you so that you can cook and buy the ingredients together. There are also many Facebook and Instagram pages and bloggers who have been doing the ketogenic diet for many years, follow them and join the social media community for more tips, tricks and recipes.
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