In a world where diet trends change quicker than social media trends, one trend has stood the test of time: the Keto Diet. Image indulging in delicious and satisfying meals while still achieving your fitness goal. As exciting as it sounds, you must be wondering about the secret behind this low-carb, high-fat phenomenon. One of the reputed dietician in Delhi working at Madhuban Die Clinic explains Keto Diet, its benefits, and 2 tasty keto diet recipes.
What is a keto diet?
The ketogenic diet, better known as the keto diet, has become a trendy style of eating that involves eating minimal carbs. While following the diet, carbohydrates are substituted with fat to encourage the body’s fat-burning mechanism.
How does a keto diet work?
The keto diet for weight loss suggests that if you limit the body’s glucose—the primary source of energy for all cells in the body, which is supplied by consuming carbohydrate foods—an alternative fuel called ketones is created from stored fat.
During fasting, or when less carbohydrate is consumed, the body draws stored glucose from the liver and momentarily breaks down muscle to release it. If this continues for 3-4 days and stored glucose is exhausted, blood insulin levels drop, and the body begins to burn fat as its fuel.
Benefits of the ketogenic diet
The keto diet depletes the body’s sugar reserves, leading it to burn fat for energy. Keto diet benefits may include weight loss, acne treatment, and improved heart health. Here are some briefly explained benefits:
Promotes weight loss
The keto diet can help with weight loss in various ways including increased metabolism and decreased hunger.
Keto diets include meals that fill you up and may minimise hunger-stimulating hormones. For these reasons, a keto diet may help you lose weight by reducing hunger.
Improves skin texture
Acne can be caused by various factors, including food and blood sugar levels.
A diet heavy in processed and refined carbs may disrupt gut flora balance and cause blood sugar to surge and fall dramatically, which can hurt skin health. A keto diet reduces carb consumption and may help some people with acne issues.
Improves heart condition
High cholesterol levels have been linked with an increased risk of cardiovascular disease. The cholesterol-lowering impact of a keto diet may consequently lower the risk of cardiac issues.
However, the benefits of the food on heart health depend on its quality. As a result, following the keto diet requires eating nutritious, nutritionally balanced foods.
Improves PCOS
A high-carbohydrate diet can have negative consequences for PCOS patients, such as skin issues and weight gain.
The keto diet assists individuals with hormonal abnormalities such as PCOS and type 2 diabetes. However, there are certain precautions to take, and you should see a doctor before starting a keto diet as a general treatment for PCOS.
Who should avoid taking a keto diet?
A top dietitian in Delhi can assist you in developing a plan to ensure that any diet you follow is safe and fits your nutritional requirements. However, here is a general overview of who should avoid a keto diet.
- People with eating disorders: People in this category are in danger of resuming their harmful practices if they follow a keto diet. This can have an overall detrimental impact on health in the short and long term.
- Pregnant women: It is suggested that pregnant women consume at least 20% of their calories from protein. Protein needs for pregnancy rise by up to 25% during the third trimester, when the foetus is rapidly expanding.
- People with adrenal fatigue: When diagnosed with adrenal fatigue or burnout, it indicates that the adrenal glands are not generating hormones at the appropriate levels or times throughout the day. The effects of a keto diet on cortisol levels demonstrate that low-carb diets can reduce cortisol levels.
- People with thyroid: Some patients with hypothyroidism who follow a ketogenic diet report that their hypothyroid symptoms worsen. Studies indicate that a ketogenic diet might induce thyroid dysfunction in certain persons.
Risks associated with the ketogenic diet
The ketogenic diet may offer a variety of health benefits. However, adopting the ketogenic diet for an extended period can hurt health, including an increased risk of the following problems:
- Kidney stones
- A build-up of fat in the liver
- Mineral and vitamin difficulty
- Excess protein in the blood
Some less painful/harmful risks are:
- Low blood sugar
- nausea/vomiting
- Constipation
- Fatigue
- Headaches
- Low tolerance of exercise.
Some delicious keto diet recipes
In this section, we will show some delicious and healthy ketogenic recipes.
Cold cucumber soup | Ketogenic Diet Soup
Get mouth-watering delicacy in just 10 minutes.
Ingredients:
- Chopped cucumbers
- Greek yogurt
- Herbs
- Garlic
- Onion
- Olive oil
- Lime juice
- Seasoning
How to make a ketogenic cold cucumber soup
- Put all the ingredients in a blender and blend until smooth. Taste and add seasonings as per your taste.
- Chill in the refrigerator for at least two hours. Pour into serving bowls, top it off with freshly chopped cucumbers, and drizzle some olive oil.
Airfryer keto paneer tikka | Tasty Keto Diet Recipie
Cook yummy paneer tikka and satisfy your tastebuds.
Ingredients:
- Paneer
- Salt
- Red bell pepper
- Onion
- Lime juice
- Ginger and garlic
- Green bell pepper
- Spices
- Yogurt
How to make a tasty Keto Diet Paneer Tikka?
- In a large mixing bowl, combine yogurt, turmeric powder, ginger-garlic paste, red chilly powder, coriander powder, kasuri methi, garam masala, salt, and lime juice. Mix it well.
- Add paneer, bell peppers, and onion to the bowl. Thoroughly toss everything together. Cover it and refrigerate for at least 30 minutes to one hour.
- Use a skewer and alternatively add paneer, bell peppers, and onions.
- Grease the air fryer and arrange the skewers.
- Cook for five minutes at 180 degrees.
- Turn the skewers and cook for five more minutes, then serve.
Review the diet plan with a dietician, especially if you are attempting to manage a health issue or disease. The dieticians and nutritionists at Madhuban kidney care are patient and help you achieve your fitness goals. People who want to start the ketogenic diet should contact a diet doctor and determine whether they have diabetes, hypoglycemia, heart disease, or any other health concerns to ensure the ketogenic diet is a healthy eating pattern.
A ketogenic diet reduces or severely limits carbs. However, certain carbs provide health advantages. For a less restricted diet, people should eat a range of nutrient-dense, fibre carbohydrates, including fruits and vegetables, as well as nutritional protein sources and healthy fats.