Weight loss is a buzzword of this era. With the advent of new diseases, we understood the importance of being fit and healthy. In 2022 when people do not have adequate time to cook properly, the Keto diet comes as a rescue for weight management.
India is rich in culture, including various habits, disciplines, and daily and seasonal activities. This country is a repository of ancient wisdom that promotes the sanest and most healthy way of life. India is well-known for its cultural, seasonal, food habits, ayurvedic medicine system, yoga, Hinduism, etc. Food habits stand out among these, a catch-all term for various lifestyle-related issues.
Obesity, caused by lifestyle and food habits, has been identified as the root cause of these severe diseases. Exercise has become an essential part of everyone’s daily routine, regardless of age, and not only exercise but also food patterns and timing play a significant role in this. Without the latter, the other is just a gewgaw and vice versa.
What is a Keto Diet?
The ketogenic diet is a low carb, high-fat diet similar to the Atkins and low carb diets. It entails drastically reducing carbohydrate consumption and replacing it with fat. This carbohydrate restriction causes your body to enter a metabolic state known as ketosis.
Blood sugar and insulin levels can be significantly reduced by following a ketogenic diet. This, in conjunction with the increased ketones, has some health benefits. When we eat a lot of carbs, the body produces a lot of insulin, and carbs are the primary food intake for the body in the current model that we Indians follow. The body doesn’t require fats because glucose is the primary energy source. It increases fat consumption, and if we go on a fast, the body will require it.
The Keto diet is an umbrella term. It changes its recipes with geographical location, keeping the principal food theory intact.
Some Proven Keto Diet Benefits
Nonetheless, these low-carb diets have their advantages. Here are seven of the keto diet’s health benefits.
Reduces the Appetite
Hunger cravings are one of the most common side effects of dieting. While this may cause many people to abandon their diets, a keto diet reduces one’s appetite. According to research, this is due to reducing carbohydrate consumption and increased protein and fat consumption. This eventually leads to a reduction in caloric intake.
Evident Weight Loss
Simply reducing your carbohydrate intake is an effective way to lose weight. Studies have shown that low-carb diets work better than low-fat diets when it comes to weight loss. This is even though low-fat diets actively limit calories.
Low-carb diets aid in the removal of excess water from the body. This lowers insulin levels, resulting in extreme weight loss in the first few weeks. According to studies comparing low-carb and low-fat diets, the former can help one lose 2-3 times the weight as the latter, without the personal feeling hungry.
Improved Heart Health
A keto diet can be very effective in improving heart health. Eating more fat helps the body’s HDL, high-density lipoprotein, or good cholesterol levels. Low-carb diets, such as the keto diet, are high in fat.
Improves Brain Function
Whereas more data is required to confirm this, some studies indicate that ketogenic diets may provide neuroprotective benefits. These include aiding in treating or preventing diseases such as Parkinson’s, Alzheimer’s, and certain sleep disorders.
Reduced Blood Sugar Levels
Low-carb diets are especially beneficial for people who have diabetes or high blood sugar levels. Reduced carbohydrate consumption has been shown in studies to significantly lower blood sugar and insulin levels.
Some people who have diabetes who begin a low-carb diet can decrease their medications as directed by half almost immediately. However, if you take blood sugar medication, it is best to consult your doctor before changing your carbohydrate intake.
5 Generic Keto Diet Tips
Certain precautions must be taken when following a keto diet. The following pointers will help you stick to your diet much better:
Decrease the level of stress
Cortisol, the stress hormone, raises blood sugar levels in the body. As a result of excess sugar, the body is prevented from burning fat for energy. As a result, chronic stress can severely impair the body’s ability to enter ketosis.
Less sleep contributes significantly to higher stress levels. As previously stated, this can prevent your body from burning fat. Keeping a regular schedule can help improve one’s sleep quality. This, in turn, helps reduce stress, making the keto diet more effective. It is best to get 8-9 hours of sleep per night. Numerous studies have found that sleeping for fewer hours can harm one’s attempts to lose weight.
Increase the intake of salt
While we have often been taught to constrain our sodium intake, this is only necessary in the case of increased diets. High-carb diets naturally increase insulin levels, causing the kidney to retain sodium.
When carbohydrate intake is reduced, as with the keto diet, insulin levels fall dramatically, and the body excretes significantly more salt. As a result, while in ketosis, you can increase your salt consumption by 3 to 5 g.
A regular exercise schedule while on a keto diet can help boost ketone levels and help you transition into a low-carb, high-fat diet faster. Getting rid of any glucose in the body is critical for the body to enter ketosis.
During exercise, the body uses a variety of energy sources like food, including carbohydrates, amino acids, and fats. Exercise regularly helps the body get rid of its glycogen stores faster.
Drink Plenty of Water
Drinking plenty of water is essential, but it is imperative on a ketogenic diet. When carbohydrate intake is drastically reduced, the body releases more water. On days when one is likely to sweat more, one should drink more water.
What is an Indian Keto Diet?
The Indian Keto diet focuses on low carb and high-fat diets because Indian foods emphasize carbs and fat at the same time. The Keto diet views carbs as the primary cause of obesity, and net carbs are calculated by subtracting total carbs from dietary fibre. Having fewer carbs allows your body to convert fat into fuel. The breakdown of fats produces ketones, which initiates the ketosis process. The entire procedure is powered by fat burning.
The Indian keto diet now includes a challenge, which is recipes. Indian food is carbohydrate-focused because carbs were required for people who worked in laborious jobs, and most Indians were farmers. But, once again, times are changing, and people are gravitating toward desk jobs. As a result, carbs became obsolete. Also, removing carbs from Indian recipes became a fitness-oriented goal. We, CooQ, entered the picture at that point. It develops recipes based on Indian-style meals that consider both health and the availability of ingredients in India.
Ideal Indian Keto diet plan
A typical keto diet is low in carbohydrates and high in protein and fat. The non-vegetarian keto diet plan listed below can be followed.
As stated previously, the keto diet is essentially low carbohydrate food with a high protein intake. Let’s take a look at some Indian Keto diet options. CooQ offers a complete Keto meal plan. Some suggestions are as follows:
|6:30 AM||Black coffee without sugar|
|8:00 AM||Boiled eggs with a bowl of dal|
|12:30 PM||Chicken kabab with veggies|
|4:00 PM||Soda with lemon|
|8:00 PM||Chicken bone broth|
Vegetarian Keto Diet Plan
The primary requirement of a keto diet is low-carb and high-protein. The vegetarian diet plan shown below can be followed by vegetarians who want to follow a low-carb diet.
A vegan keto diet does not include the consumption of any animal products. Both vegan and ketogenic diets will improve your health in various ways. Ketogenic diets combined with vegan diets have been shown to reduce the risk of chronic health conditions such as diabetes, heart disease, cancer, hypertension, etc. For this group of vegans, our website CooQ has many options.
Some suggestions are as follows:
|6:30 AM||Black coffee without sugar|
|8:00 AM||Paneer & mushroom/soya bhurji with spinach|
|12:30 PM||Keto flour roti with soya bhurji|
|4:00 PM||Lemon with soda and salt|
|8:00 PM||Broccoli/Cabbage stir fry with cheese|
Carb Manager understands the taste of the Indian tongue and based on that, it has not only curated several keto recipes but also has given free access to visitors to the website. By adhering to these recipes, one can quickly start and accomplish their weight management journey. So visit the website of Carb Manager and discover numerous keto recipes for yourself.
Even though the keto diet produces immediate results, nutritionists generally do not recommend it. It is preferable to eat a well-balanced diet that contains all of the necessary nutrients. Consult with proper physicians before shifting your diet.
Foods to Avoid on a Ketogenic Diet
While full of sugar, cereal grains are known to be high in carbs, and the number of carbs in healthy cereals will astound you. One cup of regular or instant oatmeal contains 32 grams of carbohydrates, only four of which are fibre.
Fruit juice contains a variety of essential nutrients. They do, however, contain fast-digesting carbs that cause blood sugar levels to rise rapidly. Your brain may not process the liquid carbs in juice in the same way that solid carbs are. As a result, drinking juice may cause increased hunger and cravings for food later in the day.
Vegetables are high in fibre, which helps with weight loss and blood sugar control. On the other hand, some high-starch vegetables contain more digestible carbs than fibre and should be avoided on a low-carb diet.
While natural yoghurt does have a low carb score, sweetened yoghurt could have as many carbs as a snack. A cup of non-fat sweetened fruit yoghurt contains nearly 47 g of carbohydrates, more than a similar serving of ice cream. While on a keto diet, sweetened yoghurt should be replaced with plain yoghurt topped with blackberries or raspberries.
Beans have several health benefits, including a lower risk of heart disease and inflammation. They have a fair amount of carbohydrates despite being high in fibre. While beans can be included in small amounts, it is best to avoid them entirely while on a keto diet.
Some Possible Keto Diet Side Effects
Ketogenic diets may be productive for quick weight loss. Most nutritionists, however, do not recommend that you follow them. Several of the biggest reasons for this is the downsides that people who follow these diets experience.
A variety of negative symptoms may occur at the beginning of ketosis. The condition is known as keto flu because the symptoms are similar to those of the flu. Keto flu can cause headaches, fatigue, insomnia, hunger, and nausea. These signs and symptoms may last for a few days.
Cramping of Muscles
Leg cramps are a possibility while in ketosis. These cramps are commonly associated with dehydration and mineral loss. Glycogen binds water, flushed out of the body when carbohydrate intake is reduced. This is also why people lose a lot of weight in the first week of a diet.
Reduced fibre intake causes a variety of digestive issues. Ketogenic diet followers may experience constipation or diarrhoea. Dietary changes that are drastic to achieve ketosis could also cause digestive issues.
It doesn’t stop there; we also offer a customized Indian Keto Diet Plan as a paid option, including a dietitian call, workout guidance, a weekly progress report, and a personalized meal plan based on keto rules. Following such plans can help you lose weight and improve your overall health. It improves metabolic rate, lowers blood glucose levels, and lowers toxin and free radical levels in the body. We recommend that you request a meal plan to become a healthier version of yourself for the future.
Ketogenic diets are well-known for their speedy results, but they are not always the best option. Nutritionists strongly advise against following a keto diet plan and opting for a much more balanced diet. This way, you can avoid the side effects of a keto diet while also maintaining a more stable food intake.