Keto diet was originally formulated to control the frequency of epileptic seizures in children but somewhere along the way it became a diet for weight reduction. Keto diet is a low carb, high fat diet. When we consume very little carbs, the body is forced to burn fats for energy, leading to the production of ketone bodies by the liver; these ketos are then used as fuel. This low carbohydrate diet allows you to consume less than 50 grams of carbs per day and it takes 2-3 days for the body to reach the state of ketosis. In addition, excessive protein intakes may also interfere with ketosis. Not more than 75 grams of proteins are recommended. On the other hand, it allows you to consume 60 percent of your calories from fats, including saturated fats - on a 2000 kcal diet that works out to about 165 grams of fat per day.
While weight loss does happen fast on this diet, long-term effects of this diet have not been studied. If you wish to start on Keto diet, make sure you do so under the guidance of a trained nutritionist, who can tell you when to stop. One of the major risks involved in this type of diet is malnourishment; due to lack of nutrients, liver and kidney problems may also arise.
(Also Read: Try This Keto-Friendly Poha For A Healthy Breakfast)
Daily Keto Diet Plan/Chart Looks Like This:
|Vegetarian ||Paneer with butter and green salad||Button Mushrooms with peppers cooked in oil||Nuts and cheese with onions and tomato sauteed in Olive oil|
|Non-Vegetarian||Egg with green salad and butter||Butter chicken with Red and Yellow peppers||Fried mutton cutlets with Veggies|
Ketogenic Diet: Is High Fat, Low-Carb Diet Good For Health?
About Author: Dr. Rupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care.
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