"The Keto Diet"
"Start losing weight just as you initiate."
If you are above 25 years age and looking forward to lose weight from the day one, Keto diet is for you.
Let
us move to the skyscraper diet for weight loss, the “Keto diet”. It is also a
Low-Carb diet and can be considered as derived from the same principle and
works on the same theory. Cutting down the carbohydrate intake is the
foundation stone. But, the building blocks in the Keto diet is the fats. It is
a very Low-Carb diet which restricts the intake of carbohydrates to less than
50 g a day. Where it reduces the intake of carbohydrates, it focuses on
increasing the intake of high fats. This will shift the metabolism from
carbohydrates to fats. The body will start using up energy derived from the
burning of fats. This will increase the level of ketones in the blood and a
state called ketosis is reached at. This is why; this diet is named as the Keto
diet. When there will be no carbohydrates, the insulin secretion will be
dropped and insulin will no more be released. For energy needs, fatty acids
start getting out from their reservoirs. Then these fatty acids are transported
via the blood to the liver where they undergo chemical breakdown processes
releasing ketones. These ketones then become the energy source. The parent
fatty acids cannot be directly used up for energy because they are fat-soluble.
They are chemically changed to ketones which are water-soluble moieties. Owing
to their nature, they can cross the blood-brain barrier and reach the brain to
provide the needed energy for signaling the body. The brain is as complex as it
may look on a diagram. It has a lot of functions to carry out and for
performing to cater to these responsibilities, it needs a great deal of energy.
With the keto diet, the brain starts depending upon the ketones as their
primary energy source. Glucose is still needed by the brain but in very small
amounts. This small amount is now generated via the process of gluconeogenesis
(new synthesis of glucose).
The
keto diet follows patterns based on the amount of carb intake below 50g per
day. These are:
- Standard
Ketogenic Diet (SKD): This is the diet that keeps the daily carbohydrate
intake below 30g per day.
- The targeted
ketogenic diet (TKD): This pattern is followed with high-intensity
workouts. It involves the intake of more carbs than SKD around the workout
sessions.
- Cyclical
Ketogenic Diet (CKD): This is a cyclical pattern that involves 5-6 days of
a ketogenic diet with 1-2 days of high-carb diet per week.
What does it permit?
Since
the keto diet is a form of a very low-carb diet, all the permissible eateries
will remain the same with some changes. If you want to choose a keto diet for
weight loss, almost everything shall remain the same with a few changes and
considerations. I will discuss them here.
Apart
from the similar categories of meat, seafood, poultry, eggs, nuts, seeds,
healthy oils and beverages, there are very few differences. But these
differences are essential since they are the ones that will help you stay in
the state of ketosis.
- Vegetables: Any vegetable
that doesn’t have starch within can be taken while on a keto diet. Most of
the vegetables that grow above the ground are non-starchy, but the number
of carbs in them vary. So, for a keto menu, pick the vegetables carefully
having looked at their carb contents. For example, you will have to limit
the intake of Brussels sprouts and bell peppers with a keto diet, while
they are not so limited on other low-carb diets.
- Fruits: With a keto diet, it is best to
go only for berries since they are lowest in carb content amongst fruits.
- Butter: As for dairy products and their
high protein content, most of them are limited for the achievement of
ketosis. But, butter is most of the fat and least of the dairy protein and
hence is permissible with a keto meal. But, I recommend using
clarified butter, i.e., ghee due to the benefits it has in its tablespoon.
Ghee has a higher smoke point than butter. If you have lactose intolerance,
butter is restricted while ghee is not. Even the good lipids that help
lower down the triglycerides and cholesterol is more in ghee in comparison
with butter. Another benefit is that ghee contains butyrate acid which
plays an essential role in digestion.
But yes, remember when
it comes to calories, where you can use a tablespoon of butter, you should use
only 3/4th tablespoon of ghee.
- High-fat cheeses: Cream
cheese, goat cheese, Cheddar, mozzarella and brie can all be consumed with
a keto diet.
What it restricts/limits?
Apart
from what it restricts just like any other low-carb diet, other additional
restrictions are:
- High proteins: Proteins
are administered while on the keto diet. So, they are not a restricted
category, but a limited category. Too many proteins can interfere with the
release of ketones and hence they are advised to be taken in a limited
amount.
- Dairy Products: Even dairy
contains high proteins and their amino-acid composition can trigger the
release of insulin. If this happens, the state of ketosis cannot be
achieved. So, the use of dairy products is done with great consideration
and in limited amounts.
- Vegetables: Starchy
vegetables are completely restricted on a keto menu. While you can take
non-starchy vegetables in a limited amount. It is best to take leafy
greens which are low in carb, high in fiber and will make you feel full in
lesser amount.
Results:
- Fat loss: Weight loss
is of course achieved with the keto diet. And what can be better than
achieving it with loss of fats?
- Type-II diabetes: Since the
metabolism shift is seen with a keto diet, blood glucose doesn’t trigger
the release of insulin. Diabetes is the medical condition where the blood
glucose levels rise and the body is unable to metabolize the excess
sugars. With a keto diet, since the carb intake is too limited, glucose is
no end product and finally improved symptoms of diabetes.
- Reduced hunger: A keto menu
can reduce appetite. With high fats and proteins going in the belly, you
tend to feel full which you can’t with more calories from carbohydrates.
Suppression of hunger can keep you from falling off the track with mid the
meal cravings. Ghrelin, as discussed in the Vegan diet, has the
responsibility to regulate hunger. With a high consumption of proteins, it
gets reduced. This brings about a reduction in hunger and naturally helps
to attain weight loss.
- Water loss: With the
keto diet, the water content of the body also gets reduced bringing a
significant reduction in body weight. The stored carbs in our body hold
water. When this carb intake is brought down, the water along with the
stored carbs gets released and removed from the body.
Points to remember:
- While on the
keto diet, keep monitoring the levels of cholesterol. You will have to
keep a track that the bad cholesterol does not increase.
- Do not
overeat.
- Do not use
fat-free dressings. Use high-fat cream, butter, ghee and natural oils for salads
and cooking.
- Take
non-starchy, high fiber vegetables every day so that you do not get
constipated.
- With a
low-carb diet, your folic acid levels can fall. Keep a check on them and take
a supplement if necessary.
- The keto
diet is the most popular and widely accepted diet for weight loss all over
the world owing to its results shown up at a quicker pace. When anything
gains popularity, commercialization takes place and it becomes the most
beneficial thing in marketing. With the popular keto diet, popular keto
supplements have flooded the supermarket shelves and online stores. But, I
do not recommend these things. You’ll find MTC oil that contains
medium-chain triglycerides for adding more fats to your diet to stay in a
ketosis state. Then, you can come across exogenous ketones, keto protein
powders and even keto electrolytes. All these supplements claim that they
can keep the dieter to stay in the state of ketosis. I don’t say they
don’t work. But, I do not personally recommend you to be helped with
these. This is just like cheating the body. Once the body starts getting
something from outside, its production of that thing within the body starts
declining. And this is a big “No” for me. As for me, supplements are
required only for some time but they should not be used as substitutes to
the natural products. Just for the sake of losing weight easily or in a
jiffy, it won’t be good to put your health at stake.
- While on a
keto diet, electrolyte imbalance can occur. Keep a regular checkup of your
blood electrolytes like that of sodium, potassium and chloride.
- Keto flu is
a set of symptoms that you may experience when you enter the state of
ketosis. It may vary with individuals according to how their bodies adapt
to the changes in metabolism. Some of these are mild to moderate headaches
and brain fog.
Sample menu plan for one week:
Day
1:
Breakfast:
2 butter-fried eggs with some leafy greens.
Lunch:
A cheeseburger without buns with a half cup of mixed non-starchy vegetables
stir-fried in some healthy oil.
Dinner:
Pork chops and a half cup of vegetable soup.
Snacks:
Some flax seeds.
Day
2:
Breakfast:
An omelette made of 3-4 eggs with some vegetable toppings.
Lunch:
Roasted or grilled chicken with leafy greens.
Dinner:
Fatty fish salad with a half cup of steak.
Snacks:
Handful of berries.
Day
3:
Breakfast:
2 poached eggs and bacon.
Lunch:
Turkey and a cheeseburger without buns with cucumber salad.
Dinner:
1 cup of boiled vegetables and a cooked fatty fish with butter topping.
Snacks:
3-4 nuts.
Day
4:
Breakfast:
1 cup of full-fat yoghurt and a cheese-stuffed vegetable.
Lunch:
Mixed vegetable salad and meatballs.
Dinner:
Half cup of cheesy veggies with a tuna salad.
Snacks:
Some carrot sticks.
Day
5:
Breakfast:
An omelette made of 3-4 eggs with a cheeseburger and some berries.
Lunch:
Roasted chicken with blanched spinach leaves.
Dinner:
Pork chops and a cup of mushroom soup.
Snacks:
3-4 nuts.
Day
6:
Breakfast:
2 poached eggs and bacon.
Lunch:
Salmon burgers without buns topped with basil pesto.
Dinner:
Meatballs and a half cup of vegetable soup.
Snacks:
Celery sticks.
Day
7:
Breakfast:
Vegetable pancake with a lot of cheese and a cup of yoghurt.
Lunch:
Cooked chicken in cream curry with a half bowl of rice.
Dinner:
Pork chops with tuna salad.
Snacks:
2 hard-boiled eggs.
Who can follow and who cannot?
As
mentioned earlier, the keto diet is a version of a low-carb diet, hence, the
ones who can follow a low-carb diet and the ones who cannot follow it shall
stay same even for the Keto diet.
Anyone
who wants to lose weight can follow the keto diet. If you are looking to lose
fat soon enough, then keto diet can be a beneficial plan for you. But in the
long-run for weight maintenance, you’ll have to add little carbs in your diet.
Without changing the metabolic state, you can go to a low-carb diet with carb
intake a bit higher than the keto diet but still much lower to trigger your
insulin levels.
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