Aashu’s Dilemma
Aashu and his friends are now attracted to the Ketogenic or Keto Diet. This diet is especially popular among dieters due to its properties of being low-carb but high on healthy fats which makes it a good meal for weight loss.
Also, Aashu’s gym trainer has told him that there are numerous benefits of adhering to a keto diet schedule, especially on the well-being of the brain & body.
Most people consider it a diet suitable for children with epilepsy but in reality, a keto diet can be beneficial in preventing the occurrence of type-2 diabetes, cancers & Alzheimer’s among adults.
Aashu has been warned by one of his neighbour that there are certain risks associated with adopting this diet. It is alleged that one Bengali actress lost her life due to this diet.
So, here are the information that Aashu has found at knowurdiet about the Keto diet and what are the benefits & risks associated with it:
What is the Ketogenic or Keto diet?
In simple words, a Ketogenic or keto diet is extremely low in carbs but has a high content of healthy fats. You can compare it with the Atkins diet which is also low on carbs.
Ketosis is the process which is stimulated by this diet. This diet eliminates the sources of carbs from your regular meals. Now, we all know that carbs are the primary source of energy for our body. You will feel drowsiness & fatigue due to lack of energy in 3-4 days after starting the diet. But once your body starts turning towards stored fats for energy, you will start feeling well due to the faster metabolism of fats. This process is termed Ketosis.
So, this diet is a way to turn your source of energy from carbs to fats which can help you in getting rid of stored fats & all diseases associated with them.
How Keto Diet come into Existence?
You will certainly receive several health benefits from the ketogenic diet but this diet came into limelight in the early 1920s as a meal plan for children suffering from epilepsy.
The purpose was to have a meal plan that can provide a good substitute for fasting in epilepsy therapy. As new therapies introduced, doctors now use the ketogenic diet as a way to prevent the occurrence of disease in the children that have the early symptoms of the disease.
What to Eat & What to Avoid in your Keto Diet Schedule:
As we know, a ketogenic diet is based on the concept of removing your carb consumption & replacing it with a high intake of fats & protein.
What to Include
Following is the list of all those keto diet foods that should be in your meal plan:
| Category | Food |
|---|---|
| Meat | Red meat, lamb meat, chicken, pork. |
| Seafood | Indian tuna, pomfret, Indian mackerel. |
| Dairy | Butter, cream & cheese that is grass-fed if possible. |
| Nuts & Seeds | Almond, walnut, pistachios, flaxseeds, pumpkin seeds. |
| Oils | Virgin coconut oil, MCT oil, virgin olive oil. |
| Fruits | Strawberries, Watermelon, Avocado, Lemon, Raspberry |
| Vegetables | Low-carb veggies such as tomatoes, onions, spinach, cauliflower. |
| Spices & herbs | Cumin, coriander, basil, cinnamon, mint. |
What to Avoid
Following are the foods that must be avoided in a Ketogenic food plan:
| Category | Food |
|---|---|
| High-sugar foods | Ice cream, soda, juices, pastries, candy, etc. |
| Grains | Wheat products, rice, pasta, cereal. |
| Fruits | Banana, Mango, Blueberries, Apple, Pineapple, Grapes. |
| Vegetables | Potato, sweet potato, corn, carrots. |
| Unhealthy fats | Vegetable oils, vanaspati ghee, mayonnaise, etc. |
| Alcohol | You must avoid alcohol due to its high carb content. |
| Junk foods | Burgers, hotdogs, french fries, pizzas, etc. |
Occasional consumption can be allowed but in minimal quantities.
7 Day Keto Diet Plan
When we talk about a Ketogenic food plan, we need to adhere to a strict dietary plan. As per experts an ideal intake of calories for an adult person is Men- 2200 cal & Women- 1800 cal, so we have designed a 7-day plan as per it:
| As per standards, A man should take 2200 calories & a woman should take 1800 calories a day. |
| Day 1 | Monday |
|---|---|
| Wake up drink | ½ glass of Lemon water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 2 Egg omelette (204 kcal) in 2 tbsp butter (188 kcal) with 300g watermelon (90 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 200g Indian salmon (412 kcal) grilled in 2 tbsp virgin olive oil (238 kcal) with 300g spinach salad (69 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Soaked Almonds- 5, Pistachios- 5, Peanut- 10, Dry fig- 2. |
| Dinner (Men 550 kcal, Women- 450 kcal) | 150g Lamb chops (441 kcal) with garlic & 1 large mashed cauliflower (209 kcal). |
| Goodnight Drink | ½ glass protein shake with water. |
| Day 2 | Tuesday |
|---|---|
| Wake up drink | ½ glass of Lemon water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 Keto Peanut butter sandwich (296 kcal) with 2 boiled eggs. |
| Lunch (Men- 800 kcal, Women- 650 kcal) | Cheesesteak rolls prepared with 50g cheese (201 kcal) & 200g lamb meat (580 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Apricot dried- 2, Raisins- 20, Dates- 2, Walnut-2, Cashews- 5. |
| Dinner (Men 550 kcal, Women- 450 kcal) | 1.5 cups Coconut milk chicken curry (480 kcal) with 2 cups cauliflower rice (80 kcal) |
| Goodnight Drink | ½ glass protein shake with water. |
| Day 3 | Wednesday |
|---|---|
| Wake up drink | ½ glass of Lemon water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | Cheese, chilli, garlic and mushroom omelette (291 kcal) & 1.5 cups strawberry smoothie (190 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | Braised 200g chicken thighs (354 kcal) in 1.5 tbsp coconut oil (175 kcal) with a whole Avocado (240 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Soaked Almonds- 5, Pistachios- 5, Peanut- 10, Dry fig- 2. |
| Dinner (Men 550 kcal, Women- 450 kcal) | 300g Garlic lemon shrimp (300 kcal) prepared in 2 tbsp virgin olive oil (238 kcal). |
| Goodnight Drink | ½ glass protein shake with water. |
| Day 4 | Thursday |
|---|---|
| Wake up drink | ½ glass of Lemon water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 cup Smoothie prepared with coconut milk (191 kcal) & 50g almond butter (357 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | Keto bread made up of 3 tbsp almond flour (490 kcal), 1 egg (143 kcal) and 30g Parmesan cheese (130 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Dry dates- 2, Flaxseeds- 1 tbsp, Pumpkin seeds- 2 tbsp. |
| Dinner (Men 550 kcal, Women- 450 kcal) | 200g Zucchini noodles (40 kcal) with 200g chicken breast (330 kcal) & 30g pesto sauce (160 kcal). |
| Goodnight Drink | ½ glass protein shake with water. |
| Day 5 | Friday |
|---|---|
| Wake up drink | ½ glass of Lemon water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 2 Fried eggs (390 kcal) in 1 tsp coconut oil (40 kcal) with 200g of raspberries (106 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 200g Asparagus spears (40 kcal) stuffed with 200g salmon (420 kcal) & 50g cheese (200 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Apricot dried- 2, Raisins- 20, Dates- 2, Walnut-2, Cashews- 5. |
| Dinner (Men 550 kcal, Women- 450 kcal) | Chicken rolls prepared with 4 piece chicken breasts (340 kcal), 200g spinach (46 kcal), 1 large artichoke (70 kcal) & 1 tbsp Olive oil (120 kcal). |
| Goodnight Drink | ½ glass protein shake with water. |
| Day 6 | Saturday |
|---|---|
| Wake up drink | ½ glass of Lemon water. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | Salad of 1 large Tomato (33 cal), 300g cucumber (45 cal), 100g lettuce (15 cal) with 2 cups almond milk (480 cal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 300g Pan-fried salmon (630 kcal) on 1 tbsp virgin olive oil (120 kcal) with lemon & chillies. |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Dry dates- 2, Flaxseeds- 1 tbsp, Pumpkin seeds- 2 tbsp. |
| Dinner (Men 550 kcal, Women- 450 kcal) | Shahi paneer prepared with 150g Paneer (375 kcal),1 large tomato (33 kcal) and ¼ cup cashew cream sauce (140 kcal). |
| Goodnight Drink | ½ glass protein shake with water. |
| Day 7 | Sunday |
|---|---|
| Wake up drink | ½ glass Lemon water |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 2 Scrambled eggs (180 kcal) prepared in 1 tbsp coconut oil (117 kcal) with 100g spinach (23 kcal) and 50g cheese (200 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 2 cup Miso soup (160 kcal) with 1 cup mushrooms (22 kcal), 100g green onions (32 kcal) & 200g tofu (156 kcal) with 150g grilled beef kebabs (375 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Apricot dried- 2, Raisins- 20, Dates- 2, Walnut-2, Cashews- 5. |
| Dinner (Men 550 kcal, Women- 450 kcal) | 200g Roasted salmon (420 kcal) with honey and 1 tbsp mustard oil (124 kcal). |
| Goodnight Drink | ½ glass protein shake with water. |
Health Benefits of Ketogenic Diet
Other than weight loss, a ketogenic diet can help you in tackling many other chronic diseases. In children, the diet is popular to cure epilepsy but in adults, the ketogenic diet reduces the risks of having many chronic diseases. Some of them are:
Type-2 Diabetes
A keto diet can greatly help you in lowering the risk of type-2 diabetes as it allows the loss of excess fat from your body.
Higher fats in your body can increase the blood sugar levels & insulin resistivity with it. This all can put you at greater risk of having type-2 diabetes.
A recent study has shown that adherence to a ketogenic diet for a year can reduce your insulin resistivity by nearly 70-80%.
Metabolic Syndrome
A health condition where your body’s ability to dilute extra fats in energy goes significantly down which in turn raises the risk of type-2 diabetes & heart diseases.
Thanks, to its low-carb & high-fat nutritional content, which prompts the body to convert the extra fat in the body into energy as an alternative to carbs.
This allows a boost in your metabolism & can cure your metabolic syndrome.
Heart Diseases
As we know, the keto diet emphasises on the metabolism of extra fat in your body. It can help you in lowering the level of bad cholesterol (LDL) in your body.
LDL is responsible for blocking the arteries & this can increase the risk of having strokes & other heart diseases.
A study has proved that following a Ketogenic food plan for 3 months can lower the risk of heart disease by 15%.
Health Risks of Keto Diet
Although, a keto diet has a lot of health benefits, then also some studies have shown the adverse effects of having this form of diet for a very long time. Some of these effects are:
Kidney Stone
When you turn your body to digest more fat than regular, there is a chance that you might suffer from kidney stones in the near future. That’s why it has been advised to have a high water intake in a Ketogenic diet.
Nutrient Deficiency
You can also suffer from nutrient deficiency. due to its low-carb properties, this diet cuts down many essential food items from your meal plan.
Constipation
If you are suffering from regular constipation, then you should avoid the ketogenic diet as it worsens the condition.
Not for Pregnancy
This diet is not for the condition of pregnancy as it cuts down the carbs intake that can lower their energy levels.
Conclusion
Now, after going through so much information about the Ketogenic food plan. Aashu can make a better conclusion. Following a keto diet schedule can help him with weight loss & muscle development.
A Ketogenic diet is all about low-carb intake but moderate protein & high fat intake that helps lower the levels of stored fats in your body by faster metabolism.
But with health benefits, this diet can also have some adverse effects in the form of kidney stones, constipation & nutritional deficiencies.
Many health practitioners also advise that Ketogenic diet foods are not for patients with Type-2 Diabetes, high Blood pressure & women with pregnancy conditions.
