Medically reviewed by Dr.Shanmukha Priya, M.Phil and Ph.D. in Food Science and Nutrition
A Keto diet plan is a popular type of low-carb diet. It basically focuses on restricting the carb intake so that the body enters a phase called “Ketosis”. It is a natural phenomenon that puts the body into a survival mode due to the low intake of carbs.
Table of Contents:
- Keto Diet Chart For Indians
- Drawbacks of a Keto Diet Plan
- Keto diet side effects
- Possible’s Advice on a Keto Diet
Usually, the most readily available energy source in our body comes from Glucose, which is produced in the body when you eat carbohydrate-rich foods.
Once you limit these high-carb foods, the body turns to other energy sources like fat that are otherwise stored form.
That is how the fat in the body is broken down into ketone bodies and used to release energy. While the keto diet can bring quick results in weight loss, it isn’t an ideal healthy diet.
Keto Diet Chart For Indians:
|Waking up||Green tea + Almonds (5 nos)||Green tea + Almonds (5 nos)|
|Breakfast||paneer bhurji + Avocado smoothie (1 glass)|| egg bhurji with veggies
+ Avocado smoothie (1 glass)
|Lunch||Mixed veg salad with spinach, capsicum, mushrooms, lettuce with olive oil dressing (1 bowl) Or whole french beans (baked) with cheese (1 bowl)||Chicken Malai Tikka (4 pcs)
Or Fish Salad with olive dressing (1 bowl)
|Dinner||spinach soup with button mushrooms ( 1 bowl) or green vegetable salad with paneer (1 plate)||Shredded chicken breast with vegetables (1 plate) or Fish Tikka with lettuce ( 1 plate)|
Drawbacks of a Keto Diet Plan
There are different keto diet side effects or drawbacks that make this popular diet plan unhealthy. Besides limiting a food group, the weight loss after a keto diet plan may not be sustainable.
Hence, prior to opting for this diet, let us give you a heads up about its side effects.
1. The weight may bounce back
No doubt that a keto diet gives quick results in weight loss but once you resume your normal diet, you may gain weight quickly too.
A low-carb keto diet results in loss of muscle tissue besides the loss of body water. This muscle tissue loss may jeopardize weight management once a normal diet is taken up.
Moreover, it becomes very difficult for the body to again maintain high or moderate carbs intake while resuming to a normal diet.
2. Keto Diet ignores an entire food group
In order to function properly, our body requires a well-balanced diet including all the food groups.
So if you think practically, limiting an entire food group of carbohydrates, will devoid your body of different essential metabolites with fluctuated body’s functioning.
Many carbohydrates are good carbohydrates. They are complex carbs, which are found to be very beneficial for people suffering from diabetes .
3. Lead to hypoglycemia
Keto diet may lead to a brief encounter of hypoglycemia at the beginning of the diet regime. This is due to the fact that our body is customized to run on sugar for energy.
Hence, cutting down this source and rapidly changing to fats for energy, the body will take time to adapt.
During this time, the body might go under hypoglycemia while burning fats for energy.
According to an article published in Diabetes UK, People with poorly controlled diabetes may undergo a rather severe case of ketosis known as ketoacidosis while following a low-carb diet .
In ketoacidosis, the ketones start piling up in the blood. This results in an acidic medium formation in the body.
Ketoacidosis results when ketosis reaches an extreme side. A severe case of Ketoacidosis may lead to coma or even death.
4. May raise health concerns
A keto diet may lead to a more protein intake which affects kidneys.
Also, as per one research, it is seen that a high protein diet with low carb intake affects bone health. It was seen that both Bone Mineral Density (BMD) and content (BMC) were decreased .
Thus, a keto diet may at times rise these two health concerns.
5. Keto Diet isn’t that easy to sustain
A low-carb diet is pretty difficult to sustain. Mostly because you cannot maintain it daily.
And as mentioned above, once you resume a normal diet after a keto diet, your body may put on weight again.
Also, a keto diet may also result in nutritional deficiencies in the long run. Therefore, it is not feasible to adopt a keto weight loss diet for a lifetime.
6. Keto diet has side effects
The diet may also bring certain temporary side effects like fatigue in the body. This is because, when the body is deprived of carbs as its energy source, it loses glucose, the primary source of energy.
This may put the body into a confusion mode that may lead to fatigue in many people.
Instead of neglecting the entire food group, carbs, or low-carb, you can go for their moderate consumption.
The complex carbohydrates that are found in whole grains are in fact, beneficial for the body.
So, in place of refined grain and its products include whole grains. Moreover, carbs are found to be required for the complete breaking down of fat.
In fact, for people who exercise, carbs are absorbed by the muscles that keep the body active.
If you are looking for weight loss in a healthy balanced way, you can follow the following 4 Week Indian Diet Chart by none other than Possible’s Nutritionist:
No diet is beneficial if it anyhow compromises your health. So don’t just try losing weight, try to lose weight healthily, instead.
Q. What is ketogenic?
A. Ketogenic is generally referred to a keto diet. It basically follows low carb and high protein and fat diet.
Q. What can you eat on a ketogenic diet?
A. Some foods that are included in a ketogenic diet are:
- Low carb vegetables
- Nuts and seeds
- Fatty fishes
- Coconut oil
Q. How many carbs can you eat and still be in ketosis?
A. Generally, the carb intake in a keto diet varies from 20 gms to 100 gms.
Q. What happens when your body is in ketosis?
A. Ketosis brings the body under a metabolic condition where the body releases energy from the stored fats rather than from glucose, because of low carb intake.
Q. How do you check for ketoacidosis?
A. Ketones are generally detected in breath, urine and blood.