The Ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis. In this state, the liver breaks down fat producing ketones which become the main energy source for the body. Ketogenic diet is based around the premise that our body was designed to run more efficiently as a fat burner than a sugar burner.

Why do you get fat?

When you eat carbs, the blood sugar rises, causing hormone insulin to be released. This hormone commands body cells to either use glucose, or store it as fat. It also decreases leptin response and prevents fat cells from being used, leading to more hunger after meal. Regular high carb consumption thus means more hunger, insulin resistance and obesity.

How does Ketosis work?

When you lower your carb intake, blood sugar drops, which in turn lowers insulin levels. This allows fat cells to enter the bloodstream and head to the liver. Satiety is also increased due to proper leptin response, making you feel full. When your body is producing optimal ketone levels you begin to notice many health, weight loss, physical, and mental performance benefits.

How can you reach ketosis?

To reach ketosis, cut out all sugary, deep-fried, processed foods and initially limit carbs to 20g daily. The general ratio is 70% fat, 20% protein, and 5% carbohydrates. Ketones are excreted through urine, so take enough salt and water to keep yourself hydrated. Consider eating only in an 8hr period (intermittent fasting), and add exercise to your daily routine. Reduced hunger and increased energy is a sign that you are in ketosis.

Foods to eat

Foods to eat include:

Fatty nuts

walnut, almond, cashew, pistachio, groundnut, gingelly seeds.

High fat dairy

full fat milk, cream, curd, cheese, butter, paneer.

Cooking oils

coconut oil, mustard oil, soybean oil, rice bran oil, sunflower oil.

Spices

fenugreek seeds, mustard seeds, cumin seeds, ajwain seeds, coriander seeds, turmeric, cloves, black pepper, cardamom, curry mint leaves, coriander leaves, ginger, garlic, onion, chilli.

Fibre and nutrient rich leafy vegetables

agathi, amaranth, drumstick, spinach, fenugreek, mustard, rumex, bathua, pak choi, basella, lettuce, radish, cauliflower, cress, beet, pumpkin.

Fibrous legumes

red grams, bengal grams, green grams, soya beans, field beans, rajma, dry peas, lentils.

Low carb vegetables

cucumber, bitter gourd, bottle gourd, ridge gourd, snake gourd, pointed gourd, drumstick, coccinia, cauliflower, cabbage, tomato, ladies finger, brinjal, beans, peas, capsicum, banana flower, raw jackfruit.

High fibre cereals

barley, bajra, atta, ragi, jowar, amaranth seed, brown rice.

Low carb fruits

palm, avocado, amla, lemon, jamun, tamarind, mosambi, orange, bael, coconut, papaya, guava, banana, apple, pear, custard apple, muskmelon, and occasionally watermelon, jackfruit, litchi, sapota, pomegranate, grapes, mango, apricot, unprocessed dates.

If you are non-vegetarian

egg, rohu, salmon, hilsa, vela meen, prawn, crab, chicken liver, goat liver, chicken meat.