Keto Diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. This dietary plan entails minimizing your carbs intake and increasing your fats intake to get your body to use of fat as a form of energy.

Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
This diet switches your body’s energy supply from glucose (which is derived from carbs) to ketones, which come from fat.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.

Top 5  ingredients of Keto diet are –

1. Broccoli – A very vegetable to feature in keto diet, this green veggie is a good carb & high in fibre.  Packed with soluble fibre, this vegetable draws cholesterol out of your body. It binds with the bile juice in your digestive tract.

2. Spinach – Spinach is great for ketogenic dieters because it provides a crunch that you may have been missing while also giving you volume! Spinach also contains an abundance of vitamins and minerals including Vitamin A, Vitamin C, Vitamin K1, Folic Acids, Iron and Calcium!

3. Lettuce – Lettuce is very low in carbs and can be used to replace bread when eating hamburgers, tacos or sandwiches. Also, lettuce can be used in combination with spinach as the base of a salad.  

4. Asparagus – Asparagus is a common  low carb vegetable of choice for both ketogenic dieters and non-ketogenic dieters alike, due to its unique flavor and low carbohydrate content. Per 100g, asparagus contains 3.8 grams of carbs and 2.1 grams of fiber. Asparagus is also high in vitamins A and C.

5.  Cauliflower –  Cauliflower is also unique because it is often ground up and transformed to resemble other foods typically consumed in a western diet. For example, cauliflower can be ground up and turned into cauliflower rice, cauliflower mashed potatoes, and even cauliflower pizza!

By Anirudh Kacker