The ketogenic diet has been in existence since 1924. According to nutritionist Dawn Jackson Blatner, the keto diet helps you lose weight and fight diseases like Diabetes and Alzheimer’s. You are able to bypass the negative effect of carbs on the body’s insulin levels. So let’s know about the keto diet.

What is a Keto Diet?

The keto diet is a high-fat and low-carbohydrate diet. The purpose of this diet is to force your body into a state called ketosis, where it is forced to burn fat instead of carbohydrates for energy. The keto diet is commonly used for rapid weight loss.

Benefits

The keto diet is a low-carb, high-fat diet. This means that your body will produce small amounts of ketones in the liver, which are used for energy. Ketosis can lead to weight loss because it turns fat into ketones, which the brain can use for energy instead of carbs. The keto diet leads to increased mental clarity and better sleep.

Side effects

Sometimes there may be some side effects of the ketogenic diet, like headaches, acidity, nausea, lethargy, change in the menstrual cycle in women, depression, infection, bloating, drinking less water, sleeping less, etc.
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with Atkins and other low-carb diets. The main difference between these diets is that the ketogenic diet emphasizes getting at least 70% of calories from fat, while other low-carb diets encourage getting at least 60% of calories from fat.

Supplements Required

The keto diet is a high-fat and low-carbohydrate diet that is becoming more and more popular these days. The goal of keto is to get your body into a state of ketosis, where you burn fat for energy instead of carbohydrates. Ketosis is achieved by eating very little carbs and high amounts of fat.

5 Sample Ketogenic Meals

• The simplest dish you can make is to just hard boil some eggs and add salt and pepper.
• You can also make soup by boiling vegetables in water or bone broth, then adding eggs or cauliflower rice, blending, and adding spices like nutritional yeast and garlic powder.
• For lunch or dinner, cook some chicken breast with red capsicum and cumin seeds till well done and keep aside.
• Add coconut oil to a skillet on medium heat and fry all your chopped onions in it for about 5 minutes till they start turning light brown around the edges.
• Put your cooked chicken back in the pan and stir everything together so it’s all evenly mixed before stirring in the almond butter for about 3–4 minutes (or until desired thickness).

Some questions and answers

Que: What foods should you eat on the keto diet?

Ans: Green vegetables, Paneer, Eggs, Butter, Full fat plain yogurt, Chicken, Meat, Fish, Beef, Bacon, Almonds, Beetroot, Carrot, Dry fruits, Olive oil, Ghee, Chia seeds.

Que: Can I drink Tea/Coffee on moths?

Ans: Yes. but black and sugar-free. You can also take Green Tea.

Que: Can I drink milk while on Keto?

Ans: You can only drink dairy products like curd, cheese, yogurt, and buttermilk on the keto diet.

Que: Can I eat Rice on the keto diet?

Ans: No, since the keto diet is a low-carb diet, you cannot use any type of flour.

Que: Can I eat meat on a keto diet?

Ans: Yes you can eat (Chicken, Meat, Fish, Beef etc.)

Que: Can I use peanut butter on the keto diet?

Ans: Peanut butter is low in carbs and high in fat. Also, it contains some protein. Hence, it is suitable for the keto diet.

Que: Can I drink alcohol while on keto?

Ans: Alcohols like wine and vodka contain about 40 percent alcohol with zero carbs and sugar content, which is why they are not keto-friendly.

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