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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.


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


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


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


  • 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.


  • 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.


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


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



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.

Alkaline Water

These days alkaline water is a hot topic there is much hype in the Market regarding its various health benefits.

some claims that it acts as anti aging by regulating ph of the blood .

so in today’s topic we will see whether all theses claims are true and what exactly is alkaline water.

Ph is the level which tells us how acidic or alkaline a solution is, ph is a scale from 0 to 14.

Ph level tells us whether the substance is acidic or alkaline by telling us the indication on scale.

Alkaline is anything above ph level 7 and acidic is anything below 7 is acidic

Due to its alkaline property it is considered helpful in neutralizing excess acid

Is it really helpful?

Alkaline water is a controversial topic , some research proves it very helpful and some researcher claims that it is not that beneficial, the difference in opinion may be due to different quality of sample taken.

However there are some researches proves that alkaline water is really helpful because it deactivated the pepsin enzyme which is responsible for acid reflux.

In another study the findings reveal that drinking alkaline ionized water is beneficial for patients with high blood pressure ,diabties and high cholestrol.

In another research it was found that consumption of alkaline water is beneficial for blood viscosity,

The blood viscosity of the consumer of alkaline reduced by 6.3% as compare to standard purified water i.e 3.36 %.

This means blood  flowed with much more ease after consuming alkaline water . by this oxygen delivery also improved.

Some of its claimed benefits are

  • anti-aging properties (by destroying free radicles)
  • it cleanses the colon
  • immune system booster
  • hydration, skin health, and other detoxifying properties
  • weight loss benefits
  • anticancer  property

Pros and Cons of Alkaline Water

Mostly alkaline water is safe to drink but this may cause some side effects.

It lowers the acidity of stomach, acids in stomachs acts as a killer of pathogen which can cause infection once they entered in our blood stream

Metabolic alkalosis may occurred by excess alkalinity, which has following symptoms

  • nausea
  • vomiting
  • hand shivering
  • muscle twitching and cramps
  • tingling in the extremities or face
  • mental confusion

Natural vs man made?

Nature also has its own alkaline water system, when a stream of water flows through rocks and pick some of minerals which makes it alkaline in nature.

Otherwise alkaline water in man made conditions is prepared by electrolysis.

There is a ionizer which separates the molecules in water on the basis of acidic and alkaline

The alkaline water is extracted in different container and required mineral are added.

How to make alkaline water at home ?

Alkaline water can be prepared in kitchen , so you have to take one litre of water and then add sliced cucumber in it.

Then add one sliced lemon, keep it overnight and your homemade alkaline water is ready.


consuming alkaline water is considered quite safe, excess amount can cause alkalosis which may upset your stomach so moderation is the key.

Some scientific evidence proves it helpful in many aspects but still more research is needed on this topic

I only suggest to try it in moderation this can be very beneficial.