A Ketogenic (Keto) is a low carb-high fat diet, designed to ensure your body produces ketones. Ketones are produced if you eat very few carbs and moderate amounts of protein; ensuring minimum blood sugar (glucose) is produced.
THE SCIENCE BEHIND THE DIET
Ketones are produced in the liver, from fat. They are then used as fuel throughout the body. On a Ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin production becomes very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight.
Since the diet leads to a switch in the body mechanism, it could lead to side effects initially until your body gets used to it. A ketogenic diet is a sustainable change in lifestyle if done efficiently to suit your body requirements. The diet is known to have helped various other health issues like PCOD, diabetes, epilepsy, acne etc. besides weight loss.
Since this diet requires an entire change in lifestyle and could lead to initial side effects. We recommend to follow this diet under supervision. There are medical aids available to test the level of ketosis your body is to ensure you are within the suited range and can tweak your dietary requirements accordingly.
WHAT CAN I EAT ON A KETO DIET
A very rough guideline to your nutrition intake on a Keto diet is as below:
- 10% energy from Carbohydrates,
- 15-25% Protein
- 70% or more from Fat
This ratio can change from person to person depending on body type and level of activity. This means that you completely avoid starchy, sugary food. You can include fatty food (healthy fats) in your diet.
- Vegetables: Spinach, Lettuce, Broccoli, Cauliflower, Mushrooms, Cabbage, Cucumber, Zucchini etc.
- Protein: Poultry, Eggs, Grass Fed Meat, Cottage Cheese
- Healthy Fats: Butter, Ghee, Coconut Oil, Omega 3s, Animal Fats
- Vegetables: Bell Peppers, Peas, Pumpkin, All Root Vegetables.
- No Legumes. No Sugar. All Grains
- Refined Fats, Oils
WORD OF CAUTION:
Understand your body and its’ requirements before you adopt a change in diet. Do not follow fads!