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.
What Is A Ketogenic Diet Plan?
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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.
What Are The Different Kinds Of Keto Plans?
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.
How Do Ketogenic Diets Help You Lose Weight?
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.
- The dramatic reduction in carb intake forces your body to use fats for energy loss.
- Improves your mental health because you don’t overdose on carbs.
- You learn to exercise self-control.
- You are also more energised and that gives you more energy to workout and indulge in other activities.
- Steady blood sugar levels from little to no intake of refined carbs.
- Improved cholesterol levels.
- A great portion of fat loss comes from your abdominal cavity.
- Triglycerides are fat molecules in your bloodstream and they tend to drop drastically on a keto diet.
Pros And Cons Of A Ketogenic Diet Plan
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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:
- Focus on the brain: Keto claims to increase memory, cognition and clarity and lessens migraines. The diet was first used to treat children with epilepsy in the 1920s. Research even says that the diet is helpful for adults who have Parkinson’s disease as well as Alzheimer’s. The more stabilised blood sugar levels lead to a more comprehensive cognition and clearing out the fogginess of the brain.
- Fighting some types of cancer: Studies have shown that keto also helps to fight some types of cancers because cancer cells express abnormal traits and the increased ketones in the brain controls the tumour cells and has shown to prolong the lifespan of mice with metastatic cancer.
- Preventing heart diseases: Again the triglycerides (fat molecules in the bloodstream) reduce so the glucose reduces and helps blood pressure to be in check. It also helps in increasing good cholesterol and reduces the bad cholesterol so that’s a win-win.
- Improves skin texture: Because sugar is controlled, in turn, the hormones are also kept in check. This results in clearer skin and reduced acne.
- Inflammation is also decreased: Fat loss happens from the entire body so it has a very targeted effect on bloating and inflammation in the body.
- Increased levels of energy and sleep: Once the insulin levels have stabilised and ketones have reached the brain, the energy levels go up. This usually happens by the fourth or fifth day of being on the ketogenic diet.
- Helps in kidney functioning: Uric acid is controlled and the most common problems like kidney stones and gout are kept in check.
- Stabilising hormones: Polycystic ovarian disorder and syndrome can be treated with a ketogenic diet because sugar is completely kept out of the diet and insulin control is best for hormone related issues. Some studies also say that it increases fertility.
- Curbing diabetes: People with Type I and Type II diabetes swear by the keto diet because it keeps insulin and blood sugar in check.
- Helps reduce fat without losing muscle mass: If substituted with a high-intensity workout or CrossFit, keto diet plan for weight loss can help you achieve your maximum level of fitness because it targets fat cells and reduces your fat percentage without letting your muscle mass go down. Ideal, right?
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:
- Diarrhoea: If you find yourself going to the washroom often, don’t worry, you are not alone. A lot of people experience diarrhoea on keto because of the lack of fibre in your body. It can also be because of intolerance to dairy and artificial sweeteners.
- Ketoacidosis: Though keto is very helpful for people with Type I and Type II diabetes, you should not follow it without your doctor’s permission. Ketoacidosis is basically a condition that occurs when your body stores too many ketones causing your blood sugar to become acidic. This can, in turn, affect your kidney and liver. If left untreated, it can also be fatal.
- Weight regain: Because this diet is so restrictive, it cannot be followed long term. Studies prove that once you’re off the diet, you can regain some of the weight. This fluctuation can cause problems with eating and digesting and even cause disordered patterns in eating.
- Keto Flu: Keto flu is one of the most common symptoms of the ketogenic diet. When your body is suddenly put under immense stress and pressure, it can get the keto flu which is a fever that lasts about a week.
- High cholesterol in some people: While most people do see a drastic reduction in cholesterol, some do see theirs spike because of the high amount of meat they’re taking in. This goes to show that keto isn’t for everyone.
Foods To Eat In Keto 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.
- Meat: Red meat, ham, steak, sausage, bacon, chicken, turkey
- Fatty fish: Salmon, tuna
- Butter and cream
- Cheese
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds
- Healthy oils: Extra virgin olive oil, avocado oil, coconut oil
- Eggs
- Avocados
- Low carb veggies
- Salt, pepper and other spices to add flavour
Foods To Avoid In Keto
Here is a list of foods to avoid in keto diet.
- Sugary foods: Soda, fruit juices, smoothies, cake, ice cream, chocolate, candy
- Grains and starches: Wheat-based products like rice, pasta, cereal
- Fruits: All fruits to be avoided except some portions of berries like strawberries
- Beans and legumes: Kidney beans, peas, lentils, chickpeas etc
- Root vegetables or tubers: Potatoes, sweet potatoes, carrots etc
- Sauces that contain sugar
- Diet products that are highly processed and contain high carbs
- Alcohol
- Unhealthy fats like mayonnaise and vegetable oils should be reduced.
A Sample Five Day Diet Plan Chart
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Monday
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
Tuesday
Breakfast: Eggs, goat cheese, and basil omelette
Lunch: Almond milk, peanut butter, cocoa powder, and stevia milkshake
Dinner: Cauliflower rice and meatballs
Wednesday
Breakfast: Ketogenic milkshake
Lunch: Shrimp salad, olive oil, and avocado
Dinner: Parmesan cheese, broccoli, and salad along with pork chops
Thursday
Breakfast: Omelette with avocado, salsa, peppers
Lunch: Nuts, celery sticks, and guacamole and salsa
Dinner: Stuffed chicken with cheddar and pesto and cream cheese.
Friday
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
Source: Healthline
FAQs
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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