Obesity continues to be a major health hazard across the world, with adult mortality as high as 2.8 million per year. Chronic diseases like diabetes, hypertension, and heart-related ailments are largely related to obesity, which is usually caused by an unhealthy lifestyle and poor dietary habits.
A tailored diet for weight reduction helps the obesity epidemic to some extent. One such effective diet is a very-low carbohydrate and high-fat ketogenic diet. A ketogenic diet primarily consists of high fats, moderate proteins, and very low carbohydrates. The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. Specifically, in a 2000 kcal daily diet, carbohydrates amount up to 20 to 50g per day.
Russel Wilder first used the ketogenic diet to treat epilepsy in 1921. He also coined the term ‘ketogenic diet.’ Its popularity ceased with the introduction of antiepileptic agents. The resurgence of the ketogenic diet as a rapid weight loss formula is a relatively new concept.
The Physiological explanation: Carbohydrates are the primary source of energy production in body tissues. When the body is deprived of carbohydrates due to reducing intake to less than 50g per day, insulin secretion is significantly reduced and the body enters a catabolic state. Two metabolic processes come into action when there is low carbohydrate availability in body tissues — gluconeogenesis and ketogenesis.
Gluconeogenesis is the endogenous production of glucose in the body, especially in the liver, primarily from lactic acid, glycerol, and the amino acids alanine and glutamine. When glucose availability drops further, endogenous production of glucose is not able to keep up with needs of the body and ketogenesis begins. It provides an alternate source of energy in the form of ketone bodies which replace glucose as a primary source of energy. During ketogenesis due to low blood glucose feedback, the stimulus for insulin secretion is also low, which sharply reduces the stimulus for fat and glucose storage.
The Indian scenario: Ketogenic diet is the trending weight-loss diet in the country. The buzz for Indian Keto Diet Plan (Keto Indian Diet) is on the rise among gym goers and health conscious individuals. Following an Indian keto diet plan (ketosis diet plan) compatible with carbohydrate-loaded Indian cuisine can be a bit daunting.
Indian Keto Diet Meal Plan: The Indian ketogenic diet, also known as the ‘Indian keto diet plan,’ or a Keto Indian Diet (Ketogenic Indian Diet), is a variation of the standard ketogenic diet that is tailored to fit the preferences and cultural traditions of Indian cuisine. The Indian keto diet plan is a high-fat, low-carbohydrate diet that is designed to help the body enter a state of ketosis, in which it burns fat for energy instead of carbohydrates. A typical Keto Indian Diet plan may include foods such as:
* High-fat proteins, such as chicken, lamb, and eggs
* Healthy fats, such as avocado, coconut oil, ghee, and olive oil
* Non-starchy vegetables, such as broccoli, spinach, bell peppers, and cauliflower
* Low-carbohydrate fruits, such as berries and citrus fruits
* Nuts and seeds, such as almonds, walnuts, and chia seeds
* Spices and herbs, such as cumin, turmeric, and coriander
It is important to note that the Indian keto diet plan should be followed under strict guidance of a healthcare provider or a registered dietician. It is also important to be aware of the potential risks and benefits of the keto diet (ketosis diet plan) and discuss with a healthcare provider or a registered dietician before following this diet.
In the Indian keto diet plan, consumption of carbohydrates should be less than the consumption of fats. These fats are healthy fats, which the body will use to convert into energy and increase the metabolic rate and, consequently, boost activity.
Ketones are produced from the fats broken down in the liver. They help in releasing energy, which the body would otherwise get from glucose released by carbohydrate sources. When ketones are produced in the body, the body enters a state of ketosis, wherein your body is completely fuelled by fat. When your metabolic rate increases, your body tends to burn fat more efficiently. A ketogenic diet involves high-protein, high-fat foods. Carbs are generally limited to fewer than 50 — and sometimes as few as 20 to 30 — grams per day.
The outcomes that people have seen with the Indian keto diet plan vary depending on their unique circumstances, just like with any diet. Since every person is unique, one may not know how the body will respond physiologically or how simple one may find it to follow psychologically until one starts the ketogenic diet.
Some elements that may affect the benefits of the Indian keto diet plan are:
* How frequently do you cheat on the diet
* Physique composition (body fat percentage, height, weight, gender)
* How ‘clean’ your diet is
* Health issues
* How active you are
* Rate of metabolism (fast, slow)
* How much energy you can sustain for everyday tasks
One may probably see a considerable loss of weight after the first week of implementing the Indian keto diet plan. Some anticipate losing one to two pounds per week as on a ‘normal’ diet with a calorie deficit and consistent activity, whereas those on a ketogenic diet often lose between two and ten pounds.
After four to five weeks on the Keto diet, the side-effects fade away and hopefully, the body adjusts to the new way of eating. The body will actively burn fat for energy if one follows the diet properly without cheating on food intake. On keto, the typical monthly weight reduction ranges between four and ten pounds (one to two lbs. a week which is considered safe).
Benefits of Indian Keto Diet Meal Plan: Helps in weight loss, improves blood sugar levels, reduces insulin levels, improves HDL cholesterol, lowers triglycerides, helps in managing PCOS symptoms.
The Downside: The most common and relatively minor short-term side effects of the ketogenic diet – especially The Ketogenic Indian Diet include symptoms like nausea, vomiting, headache, fatigue, dizziness, insomnia, difficulty in exercise tolerance, and constipation, sometimes referred to as keto flu. These symptoms may get resolved in a few days to a few weeks by having adequate fluid and electrolyte intake. Long-term adverse effects include hepatic steatosis, hypoproteinemia, kidney stones, and vitamin & mineral deficiencies. Some individuals on a ketogenic diet can have a false positive breath alcohol test due to ketonemia, as acetone in the body can sometimes be reduced to isopropanol by hepatic alcohol dehydrogenase, which can give a false positive alcohol breath test result.
A ketogenic diet may be followed for a minimum of 2 to 3 weeks up to 6 to 12 months. Close monitoring of renal functions while on a ketogenic diet is imperative, and the transition from a ketogenic diet to a standard diet should be gradual and well controlled.
While in the short term the ketogenic diet may help one lose weight, this is not sustained over the long run. In addition, studies show that the diet is associated with many complications that often lead to hospital visits and admissions for dehydration, electrolyte disturbances, and hypoglycaemia.
