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All About Keto Diet

Keto diet is also known as ketogenic diet it basically contains high amount of fat and low amount of carbs and moderate protein.

This diet provide you with many health benefits apart from weight loss

It may have benefits against several disease like Alzheimer disease, diabetes etc.

Keto Diet And Its Mechanism Of Action?

The ketogenic diet is quite similar to Atkins and low carb diet, it contains very low carbs and comparatively high fats.

In this gradual decrease of carb intake and replacing it with fats takes place, doing so will put body into metabolic state also known as ketosis.

This will led to getting energy from fats , which means body will use fat as its energy source rather carbs. The fat converts into ketone in liver which provides energy to brain

Keto diet can drastically reduce blood sugar and insulin level..

Various Types Of Keto Diet

There are maily 4 versions of the diet:

  • Standard ketogenic diet (SKD): SKD is a low carb diet the ratio of fat : protein : carbs is 75 : 20 : 5
  • Cyclical ketogenic diet (CKD): this diet usually has 5 ketogenic diet day and 2 high carbs day.

.    Targeted ketogenic diet (TKD): in this you have to take carbs during your workout session, other time you will be on low carbs

  • High-protein ketogenic diet. This is quite similar to SKD  the only difference is that it contains more amount of protein, it contains 60% fat , 35 % protein and 5 % carbs

Although there are 4 versions of it but most extensively used is SKD, other diets are comparatively advance in nature and mostly used by bodybuilders and athletes

Keto Diet And Weight Loss

It is very helpful in reducing weight and is beneficial for other diseases.

With this diet you will not feel hungry and no need to count or track your calorie intake

In a study we found that it reduce 3 times more than regular low carb diet).

Low blood sugar level and better insulin sensitivity also proves very beneficial.

Keto Is Helpful In Various Diseases:

  • Heart disease: keto diet improves health risk factors like LDL, cholesterol , VLDL, hence proves beneficial in heart diseases.
  • Alzheimer’s disease: keto diet proves beneficial in improving symptoms of Alzheimer disease
  • Epilepsy: in a study found that it reduces seizures in kids.
  • Parkinson’s disease:    it reduces the symptoms of Parkinson disease.
  • Polycystic ovary syndrome:  with reduction in insulin sensitivity it will lead to improve PCOS symptoms).
  • Brain injuries: there was  a study on animal which shows improve in brain concussion.
  •  Acne: low blood sugar and low insulin hence no acne..

Sample Keto Diet Plan.

Monday

  • Breakfast: paneer bhurji , quinoa and soya flour roti.
  • Lunch: soyabean curry and meat.
  • Dinner: spinach sabji cooked in ghee or butter, asparagus.

Tuesday

  • Breakfast: Egg,paneer paratha and bullet coffee.
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: broccoli sabji with peanut butter.

Wednesday

  • Breakfast:  100 ml wheat grass juice
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: green pea keema with red meat.

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
  • Lunch: spinach sabji with grated cheese and quinoa salad
  •  Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
  • Dinner: cheese sandwich , egg and butter.

Saturday

  • Breakfast:  cheese omelet with vegetables.
  • Lunch: quinoa and  cheese slices with nuts.
  • Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday

  • Breakfast: Fried eggs with mushrooms.
  • Lunch: palak paneer with channa roti.
  • Dinner: meat and eggs with a side salad.

.

Conclusion

this diet has great benefits if someone wants to reduce body weight, it is technically more efficient than other low fat diets.

But this diet is not for someone who wants to put muscle mass.

This diet is quite good you have to be consistent though, so it’s a must try for weight reduction purpose.

Narinder Sharma

Author: Narinder Sharma

I am a highly organised, professional and self-motivated Dietitian/Nutritionist with a great passion for nutrition and people’s well-being.

2 Replies to “All About Keto Diet”

  1. Avatar

    Thanks for providing knowledge. This was much awaited article, in a simplified way of explanations.

    1. Narinder Sharma

      Thank YOU HARDEEP for your appreciation !

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