The Ketogenic diet also referred to as the “Keto diet” is one of the most popularized diets/meal plans of the 21st century. It is a miracle diet for people intending to lose weight efficiently while keeping the overall health of the body in check. This diet plan primarily consists of 3 major components:

Fat (65-75%)

Protein (25-30%)

Carbs (less than or equal to 5%)

As you can see from the composition above, this diet plan focuses on restricting the carb intake thus helping you burn fat efficiently and can also be a blessing in disguise for people suffering from diabetes and cardiovascular diseases.

What is Keto diet and Why should I care?

It is a very lesser known fact, but the origins of the Keto diet are linked with the early treatments of Epilepsy in Ancient Greece. They considered fasting as an integral part of a healthy lifestyle and considered it as a treatment for epilepsy and other health problems for over 2000 years.

The Keto diet is primarily a carbohydrate starved meal plan. Which primarily consists of moderate amounts of protein and higher levels of fat intake, replacing carbohydrates. This tricks the metabolism, which is now glucose starved, to burn the body’s fat instead, the phenomenon also referred to as ketosis.

It is a general misconception, but fat and carbs are two different things and should not synonymous. Fat and protein diets help in bringing down the sugar and insulin levels in the bloodstream and keep you satisfied after the meal as compared carb diet alone.

What should my Keto diet meal consist of?

Nutritionists across the globe often get asked the food items they should include as part of their keto diet regimen. Note that the basic idea is to refrain your gut to have as much lesser carb as possible.

Vegetables:

Vegetables are an integral part of any cuisine in the world and can be considered one of the primary sources of minerals and other essential nutrients. Vegetables (esp. Green and Leafy) are known to contain dietary fiber which promotes better bowel movements and helps you in burning body fat faster. Ideally, it is recommended to eat vegetables that have good water content as well like:

Spinach Cauliflower Cucumbers Capsicum (Bell Peppers) Broccoli Brinjals (Eggplant) Tomatoes Onions The Gourds (Bottle gourd, ridge gourd, bitter gourd) Sprouts (Moong, bean, Brussel, etc.) Fenugreek leaves Avocados



Also Read: What are the benefits of eating sprouts? Pros and Cons

Vegetables to AVOID in Keto diet:

Potatoes Peas Corn Beetroot Carrots Pumpkin Jackfruit



Dairy products

Dairy products are without a doubt one of the delicious, yet nutritious supplements known to humans as well as animals. They are a great addition to this diet since they are rich in fat but low on carbs. These fats are unsaturated and beneficial for people suffering from cardiovascular issues. Linoleic acid present in cheese helps in combating fat.

Please note adding sugar while consuming milk/dairy product disqualifies it from being a keto diet. Here are the dairy products which you can incorporate in your meal plan:

Milk Cheese Butter Clarified Butter (Ghee) Cottage Cheese (Paneer) Plain Yogurt (Curd)



Dairy products to AVOID in Keto diet:

Sugary Ice creams Frozen Desserts Flavored Yogurts Low-fat dairy products Sugary/Sweet milkshakes



Meat and Poultry products

Meat is an essential part of the Keto diet meal plan. It contains essential fats and proteins that make it a perfect supplement for muscle building as well. Consuming meat in fried/crispy form does not qualify it for keto diet since it turns into saturated fat, making it more harmful for health over the long run. It is always recommended to grill or make a curry out of meat to get its benefits. Meat contains Omega 3 fatty acids, conjugated linoleic acid, and antioxidants that help in boosting HDL (good cholesterol).

On the other hand, Eggs are an amazing addition to your keto diet meal plan. They are rich in protein and fat but contain lesser amounts of carbs. They also regulate the sugar and insulin levels in the blood. Here are the meat and poultry products you should include:

Chicken (Curry or Grilled) Fish (Curry or Grilled) Shrimp Goat/Lamb meat Eggs (Boiled or Omelet) Turkey Lobster



Poultry foods to AVOID:

Fried Chicken Processed meats Sweetened meats Fried Fish Fried Eggs (Scottish Eggs)



Nuts/Seeds and Oils

Nuts can be considered a super diet and bring a lot of goodness, making them an excellent addition to the keto diet. They contain polyunsaturated and monounsaturated fats which are good for people having cardiovascular issues. They also contain Omega fatty acids which help in bringing down the bad cholesterol (LDL) and boosts good cholesterol (HDL). Nuts also contain fiber, protein, vitamins and minerals, folate, vitamin E, potassium and magnesium.

Oils on the other hand also provide similar benefits. They are rich in antioxidants and fats while being low in carbs. Below are the list of Nuts/Seeds and oils you can consider in your meal plan:

Pecan Nuts Walnuts Macadamia Peanuts Almonds Hazelnuts Flaxseeds Chia seeds Olive Oil (Extra virgin, if possible) Sesame Oil Avocado Oil Coconut Oil



Nuts and oils to AVOID in keto diet:

Cashew Nuts Pistachios Pines Peanut Oil Sunflower Oil Dalda Oil Corn Oil Soybean Oil Palm Oil



Other foods you should consider to avoid in the keto diet are:

Starch Grains (Rice, Pasta, Cereal) Fruits (Since they are sweet and contain high amounts of glucose) Alcoholic beverages (high carb content) Beans and Legumes Processed foods (Chips, oily snacks and fried foods)



Pros of the keto diet:

We have seen above that the keto diet is an amazing way to burn fat by consuming more fat and proteins and lesser carbs. Apart from all these, some lesser-known pros as well:

Keto diet helps in beating acne and leads to healthier skin overall. Acne is often linked with oily skin which results from eating processed meats and high glucose foods.

and leads to healthier skin overall. Acne is often linked with oily skin which results from eating processed meats and high glucose foods. Fasting was used as a potential treatment in ancient Greece as a treatment for seizures in epileptic patients. Research has shown that it can control seizures in children.

in epileptic patients. Research has shown that it can control seizures in children. It has been seen to slow down the tumor grown in various stages of cancer . Lower insulin levels in blood starve the tumor cells as per the study.

. Lower insulin levels in blood starve the tumor cells as per the study. This diet plan has a huge impact on the good cholesterol (HDL) levels in the body and can assist in bringing down the blood pressure and blood sugar level by 10%.

(HDL) levels in the body and can assist in bringing down the and level by 10%. As per the research from the National Institute of Health, the symptoms of major neurological conditions such as Alzheimer’s and Parkinson’s have significantly reduced with the keto diet.

Cons of the keto diet:

To this point, you may already have your fill with all the benefits of the keto diet as mentioned above. Let’s go over some of the cons of following the keto diet that you should consider:

As per a recent blog by Women’s Health, Keto diet could lead to hair loss.

There have been studies that have shown that the keto diet has led to kidney stones in children as well as adults.

Keto diet can cause mineral and vitamin deficiencies in some cases.

Keto diet has also been seen to stress liver as well as kidneys. It can build up fat in the liver without proper workout.

Some of the other side effects can also show up such as Constipation, headaches, nausea, low body insulin/sugar and fatigue.

Who should avoid it?

Some of the individuals who should not consider this strict regimen include:

People suffering from eating disorders. It is not yet completely know if the Keto diet is completely safe for pregnant women. New mothers should avoid this diet as low carb foods could affect their breastmilk. The sugar content gradually drops down thus affecting your newborn baby. This diet stresses kidneys, and hence people suffering from conditions should be avoiding the keto diet as well.

Conclusion: Should I start the keto diet?

Yes, absolutely! That being said, if you have an underlying health condition, check with your physician. There are little to no research/studies that focus on the long term benefits of this diet, but on the shorter-term, it has shown promise.