I have got a couple of PM's asking for information on Ketogenic diet, instead of mailing or PMing them individually i am sharing it here so that it is useful to everyone. The post is going to be long , @mods if that is a problem please go ahead and split the post into 2.
If you have a doctor in the house or have a doctor friend do not follow the diet or at-least restrain from telling them from what you are eating to loose weight, there is a high chance that the doctor will have endless arguments with you. I have faced this situation and still facing it.
1) What is Ketosis / Ketogenic diet ?
Ketosis, to put it simply, is the state in which you burn fat for fuel. The human body isn’t stupid, it will burn what it has in most abundance that yields the most energy for its volume. Carbs (some) burn up quick but are packed with INTENSE fuel that yield large bursts of energy. Compare this to an energy drink that a lot of modern culture seems to adore. Fat and protein burn slowly and allow a steady stream of energy; your energy levels won’t soon crash because your body can’t get rid of it near as fast as carbohydrates.
Ketosis also helps regulate your blood without complications. Involving complex carbs into your diet causes your body to heighten your blood sugar and as a result produce insulin. This stuff is nasty in large amounts; consider it to be your blood’s very own personal, fat-kicking police force. High blood sugar is interpreted as TOXIC by your body, so the insulin regulates your blood to cleanse it. Soon, though, your body starts struggling to keep up; when you take high amounts of carbs (sugar) and the insulin cant keep up....your body converts sugar to fat and insulin stores it in cells. Your body is capable of regulating your blood sugar on its own without help when you aren’t mainlining so much sucrose. Ketogenic diets avoid such problems!
Source :
Keto in a Nutshell 2) What about my cholesterol levels, am i not going to die soon.?
There is no evidence linking ANY bad cholesterol or heart disease with animal fat. Early human beings ate more than 5 times the modern recommended intake of animal fat and protein; do not worry about high anything while on Keto other than energy levels.
Source :
Keto in a Nutshell
Please watch all the videos below understand the science behind ketogenic diet / LCHF diet.
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Foods Allowed
Source of fat and Protein
1) All meats with no discrimination, including organ meats.
2) Butter.
3) Ghee.
4) Cheese.
5) Coconut Oil.
6) Palm Oil.
7) Paneer.
8) Ranch Sauce.
9) Mayonnaise
10) All kinds of eggs ( with yellow)
Vegetables
1) French Beans.
2) Capsicum.
3) Lettuce.
4) Jalapenos.
5) Olives.
6) Cauliflower.
7) Cabbage.
8) Broccoli.
9) Cucumber.
10) Mushrooms.
11) Okra.
12) Brinjal..
14) Celery.
15) Asparagus.
16) Garlic.
17) Leeks.
18) All green leafy stuff like all palaks.
Liquids
1) Unlimited black coffee ( No sugar) is allowed.
2) Unlimited salt lime soda.
3) Water.
No other food is allowed apart from what is mentioned above.
1 Gram Fat : 9 calories.
1 Gram Protein : 4.5 Calories.
Ghee, butter , cheese, Mayonnaise should be of full fat and not low fat or made from oils. Strictly no low fat products.Milk and
alcohol to be avoided for first 8 weeks.
Shift to Low sodium salt, use as much salt required you don't have to reduce salt usage. Low sodium salt has more potassium and less sodium. Potassium is needed to help you in not getting cramps. Please starting taking 1 multivitamin tablet to get all the micro nutrients. You do not need extra fiber for bowel movements.
There is no restriction on calories. Eat only when you are hungry and stop eating once hunger goes away. Healthy human needs 2000 calories a day. Even if u eat 2200 calories u will still loose weight but if u want to speed up weight loss then it has to be less than 2000 calories. I eat about 1400-1600 calories. No starving please. It is difficult for 3-5 days but once body adjusts to changes it will be fine. You might feel irritated , headaches , little fever but all will go away in less than a week.
You can check the level of ketones in your body by using Bayer Keto DiaStix. This is a lifestyle change and not a one off thing. You will have to follow it for life but the level of strictness / food allowed will change. Please take pre and post pictures of yourself and maintain a daily weight log.
PS: Before starting the diet get a complete blood work done at any diagnostic center. Get the same tests done for every 3 months. HDL / LDL levels may go high while loosing the fat but they will return to normal levels once ideal height to weight ratio is reached.