Keto diet is the new bandwagon regime in the field of health and fitness. In a bid to stay fit, when the whole nation is throwing challenges to each other, this low-carb food plan is an essential component to one’s overall well-being.
Before jumping to other details, first know all the FAQs regarding ketosis diet.
What is ketogenic diet?
It is a major breakthrough in the field of medical science. A keto diet is based on cutting down carbohydrate and eating loads of fat along with moderate amount of protein.
The main purpose of LCHF (low carb high fat) diet is to utilize fat for gaining energy instead of glucose. Due to high intake of fat in this diet, fatty acids are converted into ketone bodies in liver by the process of ketosis. They help in releasing energy and transforming the body into fat-burning-state.
What are the benefits?
- Weight loss:
Keto regime which recently gained huge popularity owing to various social media platforms is highly beneficial for losing weight effectively. One can count on calories and forget starvation with ketogenic diet weight loss.
AIB famed Tanmay Bhat had an incredible weight loss of 109 kgs in 12 months by adapting the low carb diet plan.
The science behind the weight loss is summarized below:
Owing to low carb intake, body dehydrates than the usualà fat gets burned upàmuscle mass tends to be lowà proper workoutàbody loses weight.
- Eliminates Epilepsy:
The birth of keto diet in medical literature happened with the treatment of epilepsy in 1921. It is implied as a well-established therapy for the drug resistant children.
Fasting helps in preventing seizures. The ketogenic diet helps to mimic the fasting stage by producing ketones.
- Promotes Cardiovascular health:
Ketogenic diets have debunked the myth of fat amplifying cardiovascular diseases. A majority of recent surveys claimed that keto dietary plan help to increase HDL cholesterol level.
High consumption of saturated fatty acids promotes heart health and also improves triglycerides level resulting in greater size and volume of LDL (low density lipo-proteins) particles.
- Controlled Appetite:
With the lowering of carb, one doesn’t have the random craving for food. This helps in controlling the appetite by restricting overeating.
Ketones formed in the body also help regulate hormones namely Ghrelin and Cholecystokinin (CCK) associated with weight loss. Ketone bodies also control hypothalamus region which is directly allied with slowing of metabolism.
- Punch blood sugar level (Type II Diabetes):
Going keto allows an individual to lower blood sugar levels as fatty acids are used as a main fuel for energy. No exogenous source of insulin is required as ketogenic diet omits sugar from the diet.
This, in turn, helps to reduce the HbA1c (glycated Hemoglobin) count which effectively reverses Type II diabetes.
- Depresses blood pressure:
A proper keto plan is an incredible tool in controlling hyper tension. Result is fast, but it may take a few more extra months to attain the full output.
High blood pressure is a major risk factor for many diseases including heart, kidney and others. Low carb helps to have longer life by reducing this blood pressure level.
- Enhances Mental State:
Adhering to a high fat diet plan helps lessen the insulin level, which results in decrease of oxidative stress. Low oxidative stress increases one’s lifespan.
Hence, according to many scientists and biologists, keto diet is an effective way to slow down aging.
- Improves Energy Level:
Mitochondria, “powerhouse” of cells, perform way better on keto diets. Increased storage of fats is used as never-ending energy source. This also helps in reducing the production of harmful free radicals and stimulating production of GABA.
How is keto diet helpful for the Indians?
Indians are living in an obesity-genic environment and have a sedentary lifestyle wherein most of the foods have a lot of carbohydrate. Hence, this leads to problems like glucose intolerance, obesity, etc.
Considering the fact, opting for keto is extremely accommodating for the Indians to stay healthy and fit.
What should be the ketogenic recipes for the Indians?
Owing to rich carbohydrate presence in Indian food, keto diet may sound a bit difficult in the initial stage. However, constructing a proper chart with correct blending of carb, protein and high fat will help to reach the goal better.
A large amount of fat should be the corner stone of this type of diet. Following are the Indian keto recipes with alternative options:
- Scrambled eggs loaded with cheese, capsicum, onions, peppers, and tomatoes or whey proteins.
- Green tea or bullet coffee (mixed with heavy cream or butter).
- Paneer Pakora fried in peanut or olive oil.
- Rice, dal with ghee, grilled chicken.
- Simple vegetable salad with mayo and butter.
- Spinach soup with stir fried mushroom and beans.
- Lemon Chicken and brown rice.
- Soya nugget curry.
- Dry lady finger with bajra roti.
- Baked Salmon fish with Indian spices.
- Mutton Stew.
- Lemon Chicken Stew with butter.
- Veg Stew with butter and cream.
- Cauliflower cooked in coconut milk with brown rice.
- Paneer Chilly with bajra chapatti.
The above mentioned ketogenic recipes are the few amongst plethora of choices in the Indian menu. Craft the diet chart according to your need. In case of doubt, you can seek professional help.
- For more calorie intake, increase the amount of butter, olive and peanut oil in the recipes. In order to eradicate calorie, simply use the portion control trick or skip a meal.
- For cooking, add any kind of spice to please taste buds, but strictly ditch sugar.
- Have gallons of water, especially after reaching the optimum level of keto food plan. Dehydration is never encouraged in this diet plan.
To be fair, keto diet may not sound a good idea to the Indian people at first. Yet it is one of the most constructive regimens delivering quick results.
People, who are planning for ketogenic diets, should discuss about their medical history and current physiological conditions with dieticians to get the best results.