All You Need to Know about Keto!

All You Need to Know about Keto!

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What is Keto?

Keto is derived from ‘Ketones’(produced by the liver) which are small organic compounds that are found in the bloodstream when carbohydrate intake is cut down. These ketones are then used by the body and brain as a fuel to produce energy.

What is Ketosis?

Ketosis is a naturally occurring process in which people survive on low calorie consumption. It is a metabolic state during which the body generates ketones and utilizes them as the primary energy supplier. Ketosis is the base of a ketogenic lifestyle.

The body uses fats to produce energy. Therefore, if the body is provided with large amount of fats and the level of carbohydrate intake is lowered, then the body will burn ketones as the energy source. Maintaining an optimum level of ketones provides a lot of health benefits like weight loss, improved mental & physical performance etc.

What is a Ketogenic diet?

A ketogenic diet is a high fat, adequate protein and low carbohydrate diet which converts the body into a fat- burning machine. During a keto diet, the level of insulin in the body becomes very low and there is an increase in the fat-burning process. A proper keto diet meal plan should be followed to achieve the desired objective in an effective manner.

What is a Ketogenic diet

source:https://cdn1.dailyhealthpost.com/wp-content/uploads/2014-08-07-ketogenic-diet-benefits-cancer-and-weight-loss-graph.jpg

Benefits of a Ketogenic diet

Following a keto diet and restricting the intake of carbohydrates will lead to a rise in the production of ketones in the body which can lead to many health benefits.

Below are a list of benefits that one may get from following the diet:

Weight loss: In keto, the insulin level decreases which turns the body into a fat burning machine. The body fat is used as an energy source to a great extent. This helps the body to lose weight gradually.

Blood sugar control: The blood sugar level in the body is naturally reduced due to the reduction in calorie intake while following a strict keto diet.

Improved mental performance: An effective product for brain functioning are ketones. By keeping a check on the amount of carbohydrates going inside the body, the proper level of blood sugar is maintained. This increases mental focus and concentration. By increasing the intake of fatty acids, there can be a positive impact on the functioning of the brain.

Appetite control: Keto is a high fat diet which enables the body to maintain stable blood sugar levels due to reduced carbohydrate intake. Both these reasons have an immense impact on the appetite of a person. It enables people with a large appetite to feel less hungry, thereby making them consume less amount of calories. The state of ketosis can suppress the hunger hormones which typically increases during a normal diet process.

Increased Energy: Fats are considered to be one of the most effective compounds for the production of energy in the body. It is a reliable energy source that can make a person feel energetic throughout the day. Keto diet includes maximum amount of fat intake with minimized intake of carbohydrates.

Change in physicality: To be in a state of ketosis means that the fats stored in the body can be converted into energy or be used in the production of ketones that can be used as energy. This diet also helps to reduce the circulating insulin levels in the body which may help store less fat in the body. Hence it helps in changing the overall formation of the body, managing weight, boosting energy, increasing immunity and more.

Regulates cholesterol: A keto diet can improve the level of medium chain triglyceride and cholesterol levels in the body. In comparison to low fat diet, a high fat- low carb diet, shows a drastic increase in HDL level and a decrease in LDL level in the body.

Foods that should be consumed while following a Keto diet

A strong and systematic plan is required to follow the Keto diet. Restriction on the intake of carbohydrates is the foremost concern to get into the state of ketosis. A keto diet limits carbs upto 20-50 grams per day.

This is a challenging job but below are few ketogenic diet foods that should be consumed on a daily basis for better results:

Seafood: There are many different kinds of seafood that are free from carbohydrates or low in carbs like shrimps, shellfish and fishes. They are rich in vitamins, minerals and omega-3s. Salmon, sardines and mackerel are a good source of fatty acids that helps to lower the insulin level in overweight and obese people. It also decreases the risk of various diseases and improves mental health.

Seafood

Low- carb vegetables: Vegetables that do not contain starch or are very low in starch content can be consumed during a keto diet. These vegetables are high in nutrients like Vitamin C, antioxidants and other minerals but low in calories and carbs. The net carbs in non-starchy vegetables have a limit ranging from 1-8 grams per cup. Vegetables like broccoli, kale and cauliflower can help reduce the risk of a number of diseases like cancer and heart problems.

Avocados: Avocados contain numerous vitamins and minerals including potassium and a high potassium intake can help make a quick transition to a ketogenic diet. It can also help to reduce cholesterol and triglycerides levels in the body. Avocados contain 2 grams of net carb per serving and is high in several nutrients.

Avocados

Virgin coconut oil: VCO consists of unique properties like lauric acid and medium chain triglycerides which are directly broken down by the liver and converted into ketones or used as a rapid source of energy. VCO can be used to treat Alzheimer’s and the dysfunctioning of the brain and nervous system by increasing the ketone levels in the body. In addition, it can also assist in losing weight and belly fat as well as increase the metabolic rate.

Virgin coconut oil

Cheese: There are different types of cheese available in the market. Thankfully all types of cheese are low in carbs and high in fat content. Cheese is rich in protein, calcium and healthy fatty acids that may help control the loss of muscle strength which generally occurs due to ageing and protect against heart diseases.

Eggs: One large egg contain around 1 gram of carbs and 6 grams of protein which makes it a fit in the Ketogenic diet plan. Eggs makes it easier to feel fuller by triggering the correct hormones and also helps keep the blood sugar level under control which in turn leads to fewer calorie intakes throughout the day.

Seeds and Nuts: Both nuts and seeds are high in carbohydrate content and low in fat content. They are high in fibre that may make a person feel full for long hours, thereby cutting down on the intake of calories. Consumption on a frequent basis may help in reduced heart diseases, depression and certain long-term diseases like cancer. They provide 0-8 grams of net carbs per ounce.

Seeds and Nuts

Cream and Butter: Cream and butter consists of a fatty acid called conjugated linoleic acid that promote fat loss. Both of these contain very minimal amount of carbohydrate per serving.

Sugar-free Tea and Coffee: Tea and coffee (without milk) are the most popular carbohydrate-free drinks. Both consist of caffeine which improves the metabolism of the body, enhances mood as well as improves alertness of mind and performance.

Sugar-free Tea and Coffee

Cocoa powder and Dark chocolate: Cocoa powder and dark chocolate consist of antioxidants and flavonoids which reduces the risk of heart disease by lowering the blood pressure and keeping the arteries healthy. It consists of 3-10 grams of net carbs per ounce.

Fresh meat and poultry: Meat and poultry do not contain any carbohydrates and are rich in Vitamin B, protein and other minerals which include potassium, selenium and zinc. The protein present in the food help preserve the mass of muscles during a low-carb diet. The best choice would be grass-fed meat because they contain higher amounts of Omega-3 fats, conjugated linoleic acid and antioxidants.

Fresh meat and poultry

Easy-to-Make Tasty Recipes for Keto Enthusiasts

BREAKFAST

Bulletproof Coffee

Prep time: 5 mins
Yields: 2 servings

Ingredients:
● 1 tsp Coffee
● 1 tsp Nirmal virgin coconut oil
● ½ cup warm water
● 2 tbsp unsalted butter

Instructions:
1. Mix all the ingredients in a cup.
2. Drink it on an empty stomach.

Bulletproof Coffee

Keto Pancakes with Almonds

Prep time: 5 mins
Cooking time: 15 mins
Yields: 16 servings

Ingredients:
● ⅔ cup almond flour
● 3 tbsp almond milk
● 2 tbsp coconut flour
● 2 tbsp almond butter
● 4 eggs
● 3 tbsp natural sweetener
● ½ tsp vanilla extract
● 1 tsp baking powder

Instructions:
3. Blend all the ingredients into a batter.
4. Preheat an oiled saucepan at medium temperature and spread the batter in a desired shape.
5. Leave each side for 2 mins on the pan and flip them.
6. Serve and enjoy with yummy toppings!

Keto Pancakes with Almonds

LUNCH

Coconut Chicken Curry

Prep time: 15 mins
Cooking time: 45 mins
Yields: 2 servings

Ingredients:
● 3 chicken breasts, cut into regular sizes
● 1 tbsp of Nirmal virgin coconut oil
● 1 cup coconut cream
● 1 cup chicken stock
● 2 cup diced carrots
● 1 cup chopped celery
● 2 chopped tomatoes
● 1 ½ tbsp garam masala
● 1 tbsp grated ginger
● ¼ cup roughly chopped cilantro
● 6 minced garlic cloves
● Salt

Instructions:
1. Saute chicken in VCO in a saucepan.
2. Add coconut cream, chicken stock to the sauteed chicken and mix well.
3. Add celery, tomatoes and carrots.
4. Add ginger and garam masala.
5. Cook at a medium temperature with the lid on for 40 minutes and stir occasionally.
6. Add the minced garlic, cilantro and salt. Cook for 5 mins.
7. Serve and enjoy!

Coconut Chicken Curry

Vegetable Korma with Cashews

Prep time: 15 mins
Cooking time: 20 mins
Yields: 6 servings

Ingredients:
● 1 cup roasted cashews
● 1 cup coconut milk
● 2 cloves garlic
● 2 tsp ginger paste
● 1 fresh steamed jalapeno
● 1-2 tbsp curry powder
● 1 tsp ground turmeric
● 1 tbsp Nirmal VCO
● 1 sliced onion
● Choice of vegetables- 2 carrots, 8 ounces sliced mushrooms, 2 cups green beans,1 cauliflower)
● 2 cups Water
● ½ tsp Salt

Instructions:
1. Mix the cashews in coconut milk and soak for one hour
2. Pour coconut milk-cashews mixture and add garlic, jalapeno, ginger, curry powder and turmeric. Blend well until smooth in a blender.
3. Heat VCO in a pan at a medium temperature. Fry the sliced onion until brown.
4. Add mushrooms, carrots, beans and cauliflower. Pour the coconut milk mixture on the top. Add water and salt.
5. Cover the pan. Bring to a boil. Reduce the heat. Cook it for 15-20 mins. Stir occasionally.
6. When the vegetables are tender, serve and enjoy!

Vegetable Korma with Cashews

source:https://myheartbeets.com/wp-content/uploads/2018/03/instant-pot-navratan-korma.jpg

DINNER

Mixed Veg Coconut Curry

Prep time: 10 mins
Cooking time: 20 mins
Yields: 2 servings

Ingredients:
● 1 cup broccoli florets
● 1 large spinach
● 4 tbsp Nirmal virgin coconut oil
● ¼ chopped onion
● 1 tsp minced garlic
● 1 tsp minced ginger
● 2 tsp soy sauce
● 1 tbsp red curry paste
● ½ cup coconut cream

Instructions:
1. Add 2 tbsp VCO in pan
2. Sizzle the onions for 3-4 mins and then add the garlic till it turns brown.
3. Add broccoli florets at a low temperature and stir it for 2-3 mins.
4. Add 1 tbsp red curry paste
5. Add spinach and mix well
6. After cooking all the ingredients together for sometime, add coconut cream.
7. Stir all the ingredients and add 2 tbsp of VCO, ginger and soy sauce and let it simmer for 5-10 mins
8. Serve and enjoy!

Mixed Veg Coconut Curry

source:https://i.pinimg.com/originals/63/a1/6c/63a16c25a4e80b0309e244c12a304a3d.jpg

Paleo Fish Curry

Prep time: 15 mins
Cooking time: 30 mins
Yields: 2 servings

Ingredients:
● 1 whole fish (preferably low carbs), cut into large chunks
● 1 cup coconut cream
● 2 cups fish stock/chicken stock
● 2 sliced carrots
● 3 cups chopped celery
● 2 chopped tomatoes
● 2 tbsp garam masala
● 1 tsp turmeric
● 1 tsp grated ginger
● ¼ cup roughly chopped cilantro
● 3 minced garlic cloves
● Salt

Instructions:
1. Boil the carrots until slightly tender.
2. Strain out the water and then add fish stock/chicken broth to the carrots.
3. Add coconut cream, celery, garam masala, tomatoes and turmeric.
4. Bring to boil, simmer with the lid on for 20 mins, stir occasionally.
5. Mix ginger, cilantro, salt and garlic.
6. Add the fish pieces.
7. Cook for 5 minutes. Do not stir too much.
8. Serve and enjoy!

Paleo Fish Curry

source: Good Food

Already famous in the West, the ketogenic diet has recently gained popularity in India and is a hit among fitness enthusiasts. It can be used to control diabetes, treat Alzheimer’s, achieve weight loss, reduce belly fat, increase muscle mass, improve physical and mental performance, cure epilepsy and many such health-related goals. There are a wide variety of nutritious foods and tasty recipes that help in following a Ketogenic diet.

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