There is a new trend that comes in our country to fasten the process of weight loss, in a complete medicated way. This trend is known as the ‘Keto diet’. Keto diet is the abbreviation of the Ketogenic diet. This is one of the toughest diet forms of all tie, where you need to focus on your eating habits closely and must cut down in every portion of nutrients.
Several studies have proven many times that the Keto diet is probably the best method to promote your overall health along with fastening the weight loss process. It has been considered one of the commonest procedures to lose weight fast in overseas countries for several years. Recently Keto diet has entered our country and gaining immense popularity too. Let’s find out the real type of this specific diet category with some significant information about the Keto diet in this discussion below-
- What is Keto diet
- Keto diet in India
- Types of Keto diet
- Foods to eat in Keto diet
- Foods to avoid in Keto diet
What Is Keto Diet?
The Keto or Ketogenic diet is a diet plan that is low in carb but high in protein. This diet is also a high-fat diet that forces our body to burn fats rather than carbohydrates through a faster metabolism rate. In this type of diet, you need to replace carbohydrates with healthy fats. This process will fasten your metabolic rate in the name of ‘Ketosis’ and make your body unbelievably efficient to burn fats faster.
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Keto diet turns fats into energy, reduces blood sugar level, controls insulin intensity, increases ketones in our body with some undeniable health gains.
Keto Diet In India:
At the initial stage, it was believed that following the Keto diet is impossible to follow in India, as Indian cuisine is overflowed with carbohydrate-rich foods. However, after watching the immense benefits of this diet type in our health, people started applying it heavily instead of their regular diet plan in this country too. This way, within just 2 years, Keto diet became one of the most popular diet forms in India like the overseas territories.
Types Of Keto Diet:
This single category incorporates 4 different types in this little torso, which are completely different from each other. People with different taste issues could pick a suitable type of Keto depending on their health condition. These 4 types are as follows-
- Standard Ketogenic Diet
- Cyclical Ketogenic Diet
- Targeted Ketogenic Diet
- High-Protein Ketogenic Diet
Standard Ketogenic Diet or SKD is an extremely low-carb diet, which comes with a moderate protein amount and with high-fat supplements. If you calculate the exact amount of nutrients it will contain 75% of fats, 20% of protein and only 5% of carbohydrate foods in it.
Cyclical Ketogenic Diet is a special type of Keto diet where you can include a certain period of the high-carb diet with a normal Keto diet plan. In this type of diet, you need to follow the standard Keto diet plan for 5 days a week and can enjoy a high-carb diet for the rest 2 days normally.
Targeted Ketogenic Diet involves a highly strict carbohydrate-less diet plan and allows us to include only a certain amount of carbohydrates around the workout times only. Hence, you can eat a small amount of carbohydrate only before or after some hard workout session.
A High-Protein Ketogenic Diet is a similar type of Standard Ketogenic Diet but with a higher amount of protein. This means you need to add 35%-40% of protein, 55%-60% of fats and 5% of carbohydrate in your every meal. Try to follow a Standard Ketogenic Diet or High-Protein diet only if you want to lose weight fast within a short period.
Foods To Eat In Keto Diet:
Despite the fact that India is a country with high-carbs food in more quantities, there is a long list of items you can find here, which fit in the tag of ‘Keto diet’ easily. Some of these beneficial foods in this regard are as follows-
Low-carb Vegetables:
Vegetables are a good choice to include in any diet plan. But try to pick the non-starchy ones when you are following a Keto diet plan. These types of non-starchy veggies are rich in nutrient value but low in carbs and thus fit perfectly in this category. Some of the beneficial vegetables in this diet are-
- Kale
- Brussels sprouts
- Cauliflower
- Spinach
- Broccoli
- Asparagus
- Celery
- Green beans
- Cucumber, etc.
Meat And Poultry Items:
Meat and poultry items are rich in vitamin B and low in carbs, that’s why they are one perfect pick for the Keto diet. These items are also loaded with plenty of minerals like potassium, selenium, zinc, etc. Apart from this, these kinds of grass-fed meats are considered as the real source of protein and thus amalgamate with a Keto diet expertly. Some of the recommendable items in this regard are-
- Chicken
- Egg
- Turkey
- Bacon
- Pork or ground pork
- Ground beef
- Venison, etc.
Some Dairy Products:
Some full-fat dairy products are high in protein and considered as good fats as well. Thus, they will be includable for a perfect Keto diet plan from every aspect. These types of items are skilled in controlling your unwanted hunger and prevent overeating, which affects your weight reduction process directly. Some preferable items here are-
- Greek yogurt
- Cottage cheese
- Butter
- Cream
- And skim milk
Healthy Oils:
Healthy oils are a great source of good fats, and they have a direct effect on your heart too. Thus, including such items in your Keto diet would be beneficial for your health from more than one facet. The richness of antioxidants of these oils also improves your health immensely in the harsh period of strict Keto-diet. Some good oils in this regard are-
- Olive oil
- Coconut oil
- Extra-virgin olive oil
- Hazelnut oil
- Avocado oil
- Hemp seed oil
- Flaxseed oil
- Pumpkin seeds oil
- Sesame oil
- And walnut oil
Seafood:
Seafood items are incredibly Keto-friendly and a great source of plenty of minerals. They are also loaded with vitamin B and come with the quality of carb-free. Some of the sea fishes are loaded with omega-3 fatty acids also, which work immensely advantageous in lowering insulin levels. Some recommendable items here are as follows-
- Clams
- Mussels
- Octopus
- Oysters
- Squid
- Salmon
- Sardines
- And mackerel
Nuts And Seeds:
Nuts and seeds are high in fat and low in carbs, thus considered a great category to include in the Keto-diet plan. These nuts and seeds are a great source of fiber content, which controls our hunger for a long while. They are also rich in heart-healthy properties and thus exceptionally beneficial for our overall health. Some must-includable items in this regard are-
- Almond
- Brazil nuts
- Cashew
- Macadamia nuts
- Pecans
- Pistachio
- Walnut
- Chia seed
- Flaxseed
- Pumpkin seeds
- And sesame seeds
Low-Carb Fruits:
Most of the fruits are rich in carbs thus; you must pick fruits attentively when choosing them for a perfect Keto diet plan. Most of the starchy fruits are avoidable in Keto-diet and try to pick items that are rich in antioxidant properties. Minerals are one more nutrient category you can get easily from fruits and which is beneficial for this type of diet too. Some highly recommendable fruits in this attempt are-
- Blueberries
- Blackberries
- Raspberries
- Strawberries
- Avocado
- Lemons
- Cantaloupe
- Grapefruit
- Olive
- And watermelon
Caffeine Products:
Some caffeine products are fine to have during the strict dieting days of Keto-diet. Caffeine products are skilled in increasing your metabolism rate and improving your overall performance in any deed. A moderate amount of these caffeine products could lower the risk of diabetes as well, which is a huge advantage in the weight-reduction process. Try to consume them an unsweetened form to get the quality of low-car that is essential in a Keto-diet. Some recommendable items here are-
- Black tea
- Black coffee
- Tea with nut milk
- Coffee with skim milk
- Green tea
- And herbal tea
Some Other Items:
Besides these categories, there are some food items we have in our hands too, which are absolutely Keto-friendly but don’t belong to any particular criterion. Including these items would be equally beneficial to include in this diet type like the above-mentioned one. These foods are-
- Dark chocolate
- Cocoa powder
- Shirataki noodles
- Tomatoes
- Tuna
- Cod
- Mussels
- Mushrooms
- Olive oil mayonnaise
- And unsweetened ketchup
Foods To Avoid In Keto:
When you are following a Keto-diet plan, some foods considered dangerous to consume and could ruin your entire effort of dieting with just one or two bites. So, be careful and try to eliminate those Keto-harmful foods immediately from your eating-list. Some of the mentionable foods in this regard are-
- Grain foods like flour, oats, wheat, corn items, buckwheat, quinoa, barley, rice, rye, sorghum, etc.
- Starchy vegetables like potato, sweet potato, peas, corn, parsnips, artichoke, yams, etc.
- Heavy fruits like apples, bananas, peaches, pears, tangerines, grapes, mango, dried fruits, grapes, pineapple, etc.
- Legumes like beans, chickpeas, lime beans, pinto beans, black beans, lentils, etc.
- High-carb dairy products like milk, condensed milk, low-fat yogurt, creamed cottage cheese, etc.
- Sweet and unhealthy beverages like colas, grape soda, hot chocolate, lemonade, sports drinks, energy drinks, etc. and alcoholic drinks.
So, focus on this keto-diet plan and get the benefits of this initiative most effectively that you ever expected. The popularity of keto-diet has made it possible to access a variety of recipes and meals that can be customized to your own taste and preferences.