Amidst a plethora of dietary regimens and eating modules circulating in fitness circles, one subject growing increasingly popular is the ‘Keto Diet’. Due to its rapid results, it is being embraced by Indian fitness enthusiasts and weight-watchers that are keen on shedding the extra few pounds. Still, opinion is divided when it comes to its successful application as there are a number of concerns as to how and why the keto diet operates. While it may be complicated to sync the keto diet in lieu with the carbohydrates-rich traditional Indian food palate, it can still yield the desirable result if practiced diligently.
Let’s look at what exactly do we mean by a ketogenic diet and whether it is compatible with the starch-laden Indian cuisine.
What Is A Keto Diet?
A Ketogenic diet is a high-fat, ample-protein and low-carbs diet that was initially introduced in medicine to treat complex cases of epilepsy in children. The diet compels the body to oxidise fats rather than carbohydrates to produce energy. It is useful for people who want to lose additional weight or enhance the body’s metabolic rate. By limiting the carbohydrate consumption, a person is forced to intake 20-30% of their everyday caloric requirement through proteins, about 60-70% from fats and only 5% from fats.
At first glimpse, making keto diet consistent with the carbs-rich Indian food scene can be somewhat challenging. The Indian diet is essentially bound with a high amount of starchy staples such as rice and flour. Therefore, the keto-compatibility of Indian diets would require special dietary improvisations and hard work on part of the practitioner.
A keto diet demands that you consume substantially low amounts of carbs and minute amounts of concentrated fat sources. This forces the body into a state of ketosis which allows the formation of ketones. When the body ingests a high amount of carbs, it tends to produce high amounts of glucose and insulin. As it is used to depending on carbs as its principal source of energy, the body identifies carbs as its primary energy source.
How Does It Work?
The ketogenic dietary regimen coerces the body into shunning carbs and utilising fats as it primary source of energy. As Indian cuisines are replete with numerous fatty sources, it is possible to blend it with the keto diet. Just make sure that you replace your main plate carbs with saturated fats like ghee and coconut oil, alongside essential protein. Feel free to gorge on lean meat proteins, fats and oils, dairy produce, nuts, seeds, etc. You can also eat low carb fruits and vegetables such as broccoli, spinach, radish, cherries, strawberries, cranberries etc. Stay away from carbs and grains, sugars, refined oils, alcohol, beans, and legumes.
The keto diet is loaded with a wide range of amazing benefits:
• It naturally assists weight loss by suspending the body in a state of ketosis. You will naturally lose weight, as your body persists to oxidizing fat for fuel.
• This diet also helps in increasing your mental concentration levels as it enhances the very method by which the body generates energy. This allows the body to feel more relaxed and focused.
• Keto diets are also said to boost high-density lipoprotein (HDL) – also known as the good cholesterol – levels in the body by encouraging the consumption low-carbs and saturated fats.
• Ketosis also removes unnecessary and compulsive hunger pangs by curtailing the production of ghrelin, a hunger-stimulating hormone. This commits the body into eating less by decreasing the overall appetite. As confirmed by the National Centre for Biotechnology Information, the keto diet has been found to be an effectual method for complementing weight loss.
While the conventional Indian diet is dense with starch and sugar, a low-carb keto diet enables you to attain greater energy by reducing blood sugar and harmonizing insulin levels in the body. This makes the keto diet highly suitable for people suffering from type-2 diabetes.
While a keto diet promises effective results in a short span, it is important to be aware of its essential dietary protocol. A keto diet is notorious for being slightly inflexible and demands total adherence. It is necessary to abstain from consuming even a single gram of alcohol or carb during ketosis as it could result in a complete backfire. Ensure that you choose a diet that is well-fitted to your lifestyle and taste profile. It is also imperative that you consult a certified nutritionist before embarking on any diet.