What is the ketogenic diet, and how does it differ from other dietary approaches?

Hi,

Welcome to icliniq.com.

I have read your query and understand your concern.

Before starting the keto diet, you need to understand how it works. Firstly, the body starts using fat as a source of energy rather than glucose. This switch may take two to three days and can cause you to have a heavy head or nausea. Your keto diet may break if you eat carbohydrates more than recommended. Following are some of the guidelines for following a ketogenic diet:

1. Do not take any grains like wheat, rice, bread, and oats.

2. Avoid free sugars like sugar, fruits, colas, candies, dates, figs, etc.

3. Do not take starchy vegetables in the form of potatoes, beetroot, carrots, radishes and peas.

4. All green leafy vegetables are permitted.

5. Instead of dal or pulses, you can take 100 grams of sprouted moong daily.

6. Take good fat in the diet in the form of olive oil, virgin coconut oil, and ghee (one teaspoon a day).

7. Avoid butter. Two to three times a week, a cheese cube can be preferred.

8. Nuts, black olives, and cheese can be preferred as mid-meals or snacks.

9. For protein sources, paneer, egg whites, chicken, and fish can be taken.

10. On a ketogenic diet, it is not advisable to have cheats. As the body will no longer be in ketosis.

11. Take a multivitamin every day after breakfast so that you do not feel low energy levels.

12. It is very important to hydrate yourself well on a ketogenic diet. Thus, consume about three to four liters of fluids daily.

13. Clear liquids such as green tea, black coffee, bulletproof coffee, and lemon water can be taken.

14. Instead of normal milk, fat cream is used, and instead of normal curd, hung curd made of high-fat milk or Greek yogurt can be used.

I will suggest getting your detailed calculation done by an expert.

Revert in case of queries.

Thanks and regards.