Keto-Centric Diet: A Nutritional Alternative To Stay Healthy: –
“Eating and losing weight considered as oxymorons in today’s balanced diet regime”
Junk food dominated lifestyle
In this junk food dominated lifestyle, many go by the above misconception because of which, they are more concerned to exclude carbohydrates from their meals or possibly starve to achieve a perfectly aligned and physically fit body. A common mistake prominent in the diet regime is that people stick to a standard three-meals-a-day routine that makes them hungry at regular intervals and eventually, they surrender to calorie-rich and sugar-coated nourishment in order to curb their cravings.
“A biologically proven phenomenon is that starving or food restriction impedes the weight loss procedure and often results in severe malnutrition, dehydration and vitamin deficiency.”
Subsequently, being depressed or dissatisfied by the results, people often end up starving themselves to achieve better and possibly faster outcomes.
Emotions: Major Drawbacks!
All are well aware of the fact that weight loss is not as effortless as it sounds. It demands patience, persistence and psychic strength to master the appropriate technique in order to lose weight. There are several emotional barriers that work as a massive hindrance in creating the balance between the optimal results and minimal side effects. Stress, depression, and personal trauma are a few of the emotional barriers that substantially accelerate weight gain and restrict fat degradation.
“According to the World Health Organization, 70 million people in India are suffering from obesity. Out of this, 60% are not able to achieve better results due to their emotional inclination or psychological yearning towards unhealthy food.”
Weight Loss Mantra: If You See a Pizza, Walk Away!
When it comes to losing weight, the initial thought is always to cross out the fast food items from a diet in order to proceed with other strict and stringent procedures. Pizza being a calorie-rich and delectable fast food item is considered a sinful offering that people on a weight loss program often aim to avoid.
“The Indian Pizza market is worth INR 1500 crores+ and is continuously growing at a staggering rate of 26% per year.”
Healthy Pizza? Just a Diet Away!
Covered with melting the cheese and topped by a delectable spread of toppings, be it fresh or frozen, pizza has certainly become an unavoidable part of today’s takeaway food lifestyle. Pizza is sorted in the category of salty, fatty and calorie filled processed food that can impart negative health effects on your body. But what if you can still enjoy the deliciousness of that cheesy crust and munch on the fresh veggies without it having an adverse effect on your body, such as high-calorie intake leading to substantial weight gains?
Yes! It’s not necessary to eradicate that delicious pizza from your diet just for the sake of losing weight. One can easily enjoy that mouthwatering Italian offering, by adding an appropriate amount of nutritional ingredients and eliminating the fat generating components.
Ketogenic Diet: A Proven Saviour!
A popular dietary therapy in the 1930s, which was abandoned by a majority due to its slow result and strict follow up, Ketogenic diet was primarily developed to minimise the use of fasting as a technique in order to cure epilepsy.
The Keto diet majorly demands intake of high fats, proteins, and low carbohydrates in order to maintain a stable level of nutrition in the body. By following a Keto- friendly diet, the body is brought to the state of ketosis, a process where the excess fat is burned in the form of energy instead of glucose. Although the Keto diet is often strict to follow, the results following this healthy regime is certainly worth the hard work and patience.
Say Keto To Pizza!
There are several misconceptions that surround the concept of adopting a Keto diet, such as it leaves the person hungry and dissatisfied due to insufficient consumption of carbs. However, there are many other low-calorie food items that can keep you loaded during the Keto phase, like, eggs, almonds, paneer and much more. Keto pizza is one such delightful creation that contains the perfect balance of taste and adequate nutrition.
Almond Flour: A Nutritional Base for Keto Pizza!
The dough of Keto pizza is made with almond flour which is a healthier version of flour, that is majorly used during the baking process. The almond flour contains nutty ingredients and adds a different texture,
“Almond flour is considered ideal for maintaining the blood sugar levels, and is highly gluten-free, unlike the regular wheat flour that is harmful to people suffering from Celiac disease.”
A healthy alternative to maintaining your body weight without troubling your taste buds, Keto diet is highly beneficial for people who are struggling to find the perfect balance between eating and healthy eating. So before you jump into conclusions and starve yourself to achieve that flawlessly toned body, it is essential to understand that it’s not necessary to deprive your body or alter its natural functionality in order to achieve intended results. All you need to do is consume healthy meals by following the correct diet. Eat the Keto way!
THE STUDY RESULTS ON KETO DIET
The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
Dietary carbohydrates are the key determinants of postpartum glucose levels and many clinical studies have found that low carbohydrate diet improves glycemic management. During this study, the results show that in low-dietary carbohydrate patients, obesity and type 2 diabetes patients have improved glycemic control over a period of 24 weeks.
The list of foods that need to be reduced or eliminated on a ketogenic diet:
Sugary foods: – Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or starches: – Wheat-based products, rice, pasta, cereal, etc.
Fruit: – All fruit, except small portions of berries like strawberries.
Beans or legumes: – Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: – Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products
Some condiments or sauces: – contain sugar and unhealthy fat.
Unhealthy fats: – Limit intake of processed vegetable oils, mayonnaise, etc.
Alcohol: – Due to carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: – high in sugar alcohols, which can affect ketone level.
KETO FOOD LIST
OILS & FATS:- Butter, Ghee, Coconut Oil, Lard, Bacon Fat, Duck Fat, Beef Tallow, Avocado Oil, Olive Oil, Macadamia Nut Oil, Walnut Oil (Use Small Amounts), MCT Oil, Palm Oil.
Arugula, Asparagus, Artichokes, Broccoli, Bell Peppers, Boy Choy, Brussels, Sprouts, Cabbage, Cauliflower, Celery, Chard, Collard Greens, Cucumbers, Eggplant, Endives, Fennel, Green Beans, Jalapeno, Peppers, Garlic, Iceberg, Lettuce, Kale, Leeks, Mushrooms, Mustard, Greens, Onions, Peppers, Scallions, Spaghetti, Squash, Spinach, Swiss Chard, Tomatoes, Turnip Greens, Zucchini.
DAIRY: – Butter, Blue Cheese, Brie, Cheddar, Cottage Cheese, Cream Cheese, Feta Cheese, Goat Cheese, Mozzarella, Parmesan, Provolone, Ricotta, Swiss, Sour Cream, Greek Yogurt, Heavy Cream, Half & Half.
MEAT: – Alligator, Bear, Beef, Bison, Boar, Buffalo, Deer, Elk, Lamb, Moose, Pork, Snake, Veal.
POULTRY: – Chicken, Hen, Quail, Turkey, Pheasant, Duck.
FISH: – Anchovies, Bass, Catfish, Halibut, Flounder, Haddock, Red Snapper, Sardines, Salmon, Sole, Trout, Tuna, Tilapia, Mackerel, Mahi Mahi, Orange Roughly.
NUTS & SEEDS: – Almonds, Brazil Nuts, Cashews, Hazelnuts, Macadamias, Peanuts, Pecans, Pine Nuts, Pistachios, Pumpkin Seeds, Sesame Seed, Soy Nuts, Sunflower Seeds, Walnuts.
EGGS: – Chicken Eggs, Goose Eggs, Duck Eggs, Quail Eggs.
“Keto-Centric Diet: A Nutritional Alternative To Stay Healthy!”