Keto For Weight Loss
Eating fat for losing them sounds very enticing, doesn’t it? For the longest period of time fats had such a bad rep in the fitness world until the keto diet exploded onto the scene and pushed that idea out the window. Weight loss is not just a goal anymore, it’s become a requirement for most of us. We spend hours digging things on the internet for proven and smarter modes to get rid of the extra flab.
Yes! Most diets succeed in losing the initial weight, but the real deal is finding a lifestyle that sustains weight loss for long term. This is where keto has earned such a large following. This festive season, if you are looking to get toned in a healthy way, then keto diet is your best bet.
What Exactly Is The Keto Diet
While it might sound like a fad but as more people turn into the diet, keto is being used from specialised sports nutrition to mainstream products. Keto diet involves cutting back on carbohydrate intake and getting your energy from fats and fibre. Following a true keto would look something like this - 70-80% fat, 5-10% carbs and 10-20% protein.
How Does It Even Work?
A keto diet is like rewiring how your body powers up. Normally, the carbohydrates we eat are converted into glucose for energy. When there isn’t enough glucose floating around, your body relies on fat. Fats cannot convert into glucose but they become ketone bodies which are used up by the cells for energy. This shift in your body’s mechanism for energy is called ketosis.
What Can I Eat On Keto
- Vegetables - Spinach, okra, broccoli, zucchini, cauliflower, brinjal, asparagus, bell peppers, cabbage, tomatoes, mint, mustard leaves, bottle guard, coriander
- Meats - Chicken, fish, sausages, bacon, red meat
- Dairy - tofu, paneer, cheese, butter, cream, ghee
- Nuts and seeds - Almonds, chia seeds, hazelnuts, walnuts, flaxseeds, peanuts, poppy seeds, pine nuts
- Fish, salmon, trout, tuna, mackerel
- Coconut oil, Olive oil, dark chocolate, seaweed
- Fruits like avocados, watermelon, strawberry, peaches, lemons, raspberries, muskmelon, blackberries, kiwi, plum
- All indian Herbs and spices
Is it Healthy?
With everything starchy left off the table, one might start wondering what else is left to eat But the possible benefits of the keto diet are quite impressive, besides its effects on weight loss, a keto diet helps in blood sugar control, better memory function, mood stability and preserves cognitive function (1). While it might sound like the perfect weight loss plan, it does come with its own baggage of risk factors. Because of the high fat intake, there are chances of an increase in the LDL levels of cholesterol. When the keto diet is not well formulated, some people rely on unhealthy and additive processed food that could leave with adverse ill effects. It is also a diet that is hard to stick to, especially in a country like India where Atta, rice and other carbohydrates are extensively used in every dish and most of the easily accessible food items are off the table. If carbs are not effectively alternated, it could lead to calorie deficiency and the onset of many ailments. We would recommend you talk to a nutritionist or a dietitian to find out if keto diet is something for you. Keto itself isn’t inherently unhealthy but if you have a pre-existing medical condition, consulting your doctor is necessary.
Quick Tips For Effective Weight Loss
- Add more fibre to your diet, need more info on a high fibre diet? Find out
- Keep a balance between animal fats and plant fats
- Eating too much protein can disrupt your keto diet
- It takes time for ketosis to set in, so make sure you are ready to go for it for the long haul
- Stick to the ratio - 70% fats, 20-25% protein and 5-10% carbohydrates
The results of Keto hugely depend on your weight profile and how persistent you are with the diet. One’s dietary patterns are deep-rooted and might be hard initially to get out of habitual rituals.