If you want to lose weight faster, dietitians recommend going on a keto diet plan. Keto, the popular high fat, low carb diet, requires a very specific intake of proteins, carbs and fats. Here’s a quick guide to doing keto right for weight loss.
Now that you’ve decided to get on the keto bandwagon for weight loss, you need to be mindful of how much fat, carbs and proteins you can consume. Keto is also known as the high-fat, low carb diet that is gaining popularity for its many benefits, the main one being weight loss.
According to Dr Siddhant Bhargava, co-founder, Food Darzee (a health and nutrition company), “Apart from being great for weight loss, energy levels and healthier lifestyle, keto diet has also shown results for chronic ailments. It helps lower blood sugar and increase insulin sensitivity.”
According to a recent study, a keto diet can help increase your life span too. The study, conducted on mice models, showed a 13% increase in median life span for the mice on a high fat versus high carbohydrate diet.
“In humans, that would be seven to 10 years. But equally important, those mice retained quality of health in later life,” says nutritionist Jon Ramsey from the University of California – Davis. In addition, the ketogenic diet increased memory and motor function (strength and coordination), and prevented an increase in age-related markers of inflammation.
How does keto work?
It works on the basis that when you eat something high in fats, body works harder to turn it into energy. However, when you eat something high in carbs, it turns to glucose which is the easiest to burn. By getting into a state of ketosis, you force body to burn fats stored in our body.
So, if you are looking to start on a keto diet plan, here’s some help.
“Some of the tried and tested keto dishes include cauliflower rice risotto, almond flour keto roti, almond flour bread, zucchini lasagna,” says Bhargava. When on a keto diet it is important to count macros (macronutrients) so that you can stay within the prescribed daily limit.
The below diet plan contains about 70% fat, 25% protein and the rest 5% is carb. However, the calorie requirement of each individual is based on their body and nutritional requirements.
“Ideal keto breakfast should have 15gms of protein, 25gms of fat and 3.6gms of carbs,” adds Bhargava. So, keeping that in mind you can opt for scrambled eggs with pesto or scrambled paneer with pesto. You can even add dishes such as vanilla almond bowl, podi dosa to your meals.
For lunch, you need about 23gms of protein, 26gms of fat and 5.5gms of carbs. An ideal option would be paneer makhani with almond cheese jeera roti or butter chicken. Other options include Thai curry with cauli rice, mushroom cheese bharta with keto masala roti or veg khawsuey with herbed zoodles. You can easily make these non-vegetarian by adding chicken.
While consuming snacks you must be careful to keep it at 11gms of protein, 18gms of fat and 3.6gms of carbs. Ideal dishes include zucchini nachos.
Keto dinner should have 21gms of protein, 32gms of fat and 4.9gms of carbs. Ideal options are paneer or chicken shawarma, and zucchini pad Thai, paneer zoodles, chicken tikka roll or prawns with hakka zoodles.