A PRECISE GUIDE TO THE KETOGENIC DIET

A keto diet is basically a new name for all the high protein diets like Atkins diet, low carb diet, etc. The keto diet came into the limelight because people lost 6-8 kg of weight in 1 month or more. A ketogenic diet is an effective way to lose weight and lower risk factors for disease. Recent research shows that the ketogenic diet is far superior to the often recommended low-fat diet. Another study found that people on the ketogenic diet lost 3 times more weight than those on other diets, but it also has certain drawbacks, like feeling less energetic, lethargic and fatigued due to the low CHO in the diet. CHO is responsible for providing energy to the body in any diet. Low CHO in diet can lead to nausea or low energy levels in the body. Dietician Jasleen Kaur, Founder and Mentor Just Diet Clinic, provided insights into this diet.

There are different types of Ketogenic diet :

•         The Standard Ketogenic Diet (SKD): It is a fat diet, which includes avocados, butter, ghee, fish, meat, olive oil. Around 120 gm- 150 gm of fat is consumed in a day, and very few Carbohydrates.

•         Cyclical Ketogenic Diet (CKD): The Cyclical Keto Diet includes fat, protein, carbohydrates, etc., but a higher amount of carbohydrates on one day.

•         High Protein Ketogenic Diet (HPKD): In this type of diet nearly 100-120 gm of protein is consumed in a day. Eggs, chicken, meat, paneer, etc., is included in the diet.

•         Targeted Ketogenic Diet (TKD): Targeted Keto Diet is used for people who work out more, especially for athletes. Only 20 gm of carbohydrates are consumed in a day before and after a workout. Rest is the intake of protein and fat.

According to Dietician Jasleen Kaur, ‘Everything in excess is bad, as is said! It is very important to follow a balanced lifestyle even after losing weight. One must make healthy eating a lifestyle, and not merely follow it for a short time. Everything must be balanced - the fat, protein and carbohydrate requirements’.

Anyone can follow a Ketogenic Diet, except people with a gallbladder issue or those who have had their gallbladder removed, as they find it difficult to digest fat. People who have gone through Bariatric Surgery, pregnant ladies or breastfeeding mothers; people who are prone to kidney issues/kidney disease, and people with pancreatic insufficiency should avoid this diet because fats are more difficult to digest.

Both Vegetarians and Non-vegetarians can follow the Keto Diet. Usually, a Ketogenic Diet causes weight loss without intentional calorie restriction.

Here is a list of ingredients that can be included for Vegetarians :

•             Coconut oil

•             Olive oil

•             High fat cream

•             Butter

•             Paneer

•             Tofu

•             Spinach

•             Kale

•             Cauliflower

•             Walnuts, almonds, and Cashews

For Non-vegetarian

•             Fish

•             Lamb

•             Pork

•             Chicken

•             Ham

In the initial phases of following the Keto Diet Plan, people might feel that they have lost some strength, stamina, and endurance. A decrease in physical performance is a typical result of Ketosis, along with a feeling of nausea, discomfort, fatigue, headache, and even cramps and grogginess. For those who are new to the Keto Diet, this is a common side effect. It happens because of the sudden transition that your body is making; from burning sugar or glucose for energy to burning fats instead. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help. Try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.