The Ketogenic (Keto) diet is a high-fat, moderate protein, low-carb diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. The ketogenic diet can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits. 

First introduced in the early 1920s, Keto diet is a rage, on even when we are entering 2019. The beauty of this diet is that it allows you to eat food items that your taste buds would still fancy, despite being on a “diet”. 

Getting swayed by the ease & benefits of following Ketogenic Diet, people tend to hop on the bandwagon unprepared. This leads to people failing to derive an optimum level of benefits in adopting the Keto Diet. One mistake that every beginner makes while starting his/her Keto Diet journey is – Hidden carbohydrates.

Beginners on Keto Diet regime stay away from the obvious carbohydrates – candies, colas, pasta, bread, and rice, dial back a bit on fruit and call it a day. However, it may not be a foolproof plan. As the famous saying goes, “there’s more to things than what meets the eyes” So is the case for carbohydrates.

Carbs are hidden in foods & drinks that one would unknowingly miss out in spots. These “hidden carbs” sneak into your daily diet through regular meals. Wondering where these hidden carbs could be found? 

A salad is a healthy meal option but the dressing accompanying it is the culprit, making it a far from Low-carbs salad. Taste enhancers like sauces and gravies are spiked with flour or sugar, which are both potent sources of carbs. Similar is the case for condiments on the lines of ketchup, honey mustard, barbecue sauce and teriyaki sauce.

A typical container of plain Greek yoghurt has six grams of carbs, all from the naturally occurring dairy sugars, making it a solid breakfast or snack pick for anyone watching their intake. Fruit flavoured yoghurt is another story, though.

Eatables & drinks labelled as “sugar-free” or “healthy snacks” or “green juices” might just be hosting the hidden carbs in terms of flavourings, additives, and the works. Many of these foods substitute the white granular stuff with sugar alcohols, which are heavy on carbs. And if the food product is also made with milk and flour, you’ll get some carbs from there, too. 

Every extra ounce of carbohydrates intake puts you out of Ketosis and stalls the weight-loss process. So, do your research, stay updated & keep yourself updated about foods & drinks that you consume while on Keto!

By Anirudh Kacker