Today, most of the food items being consumed fall under the category of unhealthy food. Back in time, people were more aware of what to eat and in what quantity. Also, there was a lot of nourishment in the food consumed. This has helped them live a life free of illness or any other medical condition. However, with more of the junk food in our menu list now, ensuring proper diet has become complex.
In India, more and more cases of obesity and lifestyle-related chronic conditions are coming up. As per recent stats, 135 million Indians have been diagnosed as obese. This is a major motivation behind the increasing demand for the introduction of several fitness hubs and diet plan options in the country.
One such diet plan that is gaining popularity among fitness freaks is the ketogenic diet plan.
What is a Ketogenic diet?
Also called as the keto diet, the ketogenic diet primarily consists of a high amount of fats, some proteins, and a low amount of carbohydrates. The required dietary nutrients are segregated into specific amounts. The diet should consist of 60 percent of fat, 35 percent of protein, and 10 percent of carbohydrates, approximately. Specifically, in a diet plan for 2000 kcal per day, the number of carbohydrates consumed should be up to 20 to 50 g per day.
As noted in various types of researches, it has been confirmed that the keto diet has several benefits. These include weight loss, health, and performance. Further, a keto diet can be very efficient in enhancing type 2 diabetes, cancer, and Alzheimer’s disease.
A proper Keto diet
A well-balanced keto diet majorly limits the consumption of carbohydrates. But that is not all. It also reduces the protein intake moderately to less than 1g/lb body weight. However, if an individual is performing heavy exercises, which include the usage of weight training, the protein intake can be increased up to 1.5g/lb body weight. This helps to prevent the endogenous production of glucose in the body because of gluconeogenesis. In the initial stage, people on a ketogenic diet go through a rapid weight loss and lose up to 10 lbs in 2 weeks or less. This diet is considered to have a diuretic effect, and some of the early weight loss is because of the water weight loss, which is followed by fat loss. As a nutritional ketosis state sustains, hunger pangs subside, and an overall reduction in caloric intake helps to further weight loss.
Keto diet India
For Indians, the Keto diet can be done simply by consuming distinct Indian foods. Below are some of the Keto diet India plans:
- Paneer is a keto-friendly food. Further, spinach is a leafy green famous for its high iron and low carb content. A mixture of both, i.e., Palak paneer can be consumed as a part of the keto diet.
- Tandoori chicken, a popular Indian delicacy, can be enjoyed with chopped onions, sprinkled lemons, and pudina chutney.
- Sarson ka saag, made out of mustard greens is another low-carb vegetable.
- Also, butter coffee is an Indian beverage for the keto diet. Unsalted butter, coffee and, coconut oil are keto-friendly.
One of the rapidly expanding brands, Ketofy, provides the best alternative food for fitness enthusiasts. With the best quality diet products specially produced for keto diet plans, Ketofy is on its way to becoming the largest online store.
Read Also: five common myths about low carb keto protein.