Keto or ketogenic diet is a low-carb diet. The formulae of this diet is to fulfill most of your calorie count from fats and proteins and less from carbohydrates.
How does a ketogenic diet work?
When you are consuming less than 50 g of carbs in a day your body starts running out of blood sugar a.k.a. fuel. Your body usually runs out of this fuel 3 to 4 days after you start this diet.
As a result your body will start breaking down proteins and fats to acquire its energy, this is called ketosis.
The process of ketosis helps you lose weight.
Who can use a ketogenic diet?
Ketogenic diet is best for people who want to lose weight in a short period of time.
This diet also helps maintain medical conditions like epilepsy, diabetes, cancers, nervous system disorders, PCOS, heart disease and Alzheimer’s disease.
But if you’re someone who is suffering from a chronic condition then it is advisable to seek an opinion from a Dietitian in Lahore then start your ketogenic diet.
How much weight can be lost with the help of a ketogenic diet?
The amount of weight you will lose after starting a ketogenic diet is dependent on your size and the amount of water weight you’re carrying.
Some common reports showed that people who start a ketogenic diet lose from one to ten pounds within their first week.
The initial weight loss is your water weight. But once your body enters fully in ketosis your weight loss will slow down.
Which foods can be taken when you are on a ketogenic diet?
A ketogenic diet limits your carb intake to 20 to 50 g in a day. This might seem challenging but it is easily achievable if you are well aware of the foods that fit into this way of eating.
Below mentioned is a list of some healthy foods that you can eat on a ketogenic diet:
1. Low carb veggies:
Non/starchy vegetables that are low in carbs and calories and rich in nutrients are permissible in a ketogenic diet. Some examples of these veggies are: avocados, olives, tomatoes, zucchini, kale and eggplant.
Seafood is considered very keto-friendly. It is because it’s packed with potassium, selenium, omega 3 and B vitamins and low on carbs.
One egg contains 6 grams of protein and less than 1 gram of carbs. So eggs fit perfectly into the ketogenic diet.
4. Poultry and meat:
Fresh poultry and meat is free of any carbs and rich in vitamins and minerals. Poultry and meat intake also helps preserve muscle mass which you are prone to lose when you are on a low carb diet.
Cheddar, cottage cheese, cream cheese, feta cheese, goat cheese, Havarti, mozzarella, romano, string cheese, Swiss, parmesan , brie, halloumi, and chevre are well suited for a ketogenic diet.
6. Coconut oil:
Unique properties of coconut oil make it completely suitable for ketogenic diet
7. Greek yoghurt:
Since Greek yoghurt decreases appetite and is rich in proteins it can be a part of a ketogenic diet.
8. Seeds and nuts:
Pecans, cashews, almonds, pistachios, walnuts, flaxseeds, sesame seeds and pumpkin seeds can be included in a ketogenic diet.
9. Cream and Butter:
Since cream and butter contain only traces of carbs they can be a part of a ketogenic diet.
10. Dark chocolate:
Dark chocolate is rich in antioxidants so it can be a part of a ketogenic diet. However it is important to keep the intake in moderation.
11. Unsweetened tea and coffee:
Tea and coffee is allowed as long as it’s sugar free because these are carb free drinks.
Are there any side effects of a ketogenic diet?
Some common side effects of a ketogenic diet are:
- low blood sugar levels
- keto flu
- kidney stones
Visit a Dietitian in Islamabad if you start seeing any of the above-mentioned symptoms after being on a ketogenic diet.