Malika Kapoor

Introduction to ketogenic diet

ketogenic diet

Generally, we consume high amounts of carbohydrates, adequate amounts of protein, and very low amounts of fat. Hence, our body produces energy with the help of carbohydrates. Carbohydrates produce glucose which works as a fuel to our brain and body.

What is a Ketogenic diet?

When we start consuming more healthy fats and very fewer carbohydrates, our body starts using fats instead of carbohydrates. This metabolic condition is called Ketosis. Fats produce ketones that start burning and act as a source of energy.

Energy distribution in the keto diet:

        Fats: 70%

        Protein: 20%

        Carbohydrates: 10%

Basic keto diet rules to follow:

        Non processed, high-fat foods are more preferable

        Consume 10-20 nuts daily

        Keep a track of your food intake quantity

        Track your fats, protein, and carbohydrate contained in a meal

        Do not cheat on a keto diet as it backfires

        Keep an eye on the ingredient list, whenever you purchase ready to cook food

Food to replace and avoid in keto diet:

        Avoid all grains: wheat, pasta, noodles, white rice, brown rice, etc. and replace it with almond, flaxseed and coconut flour

        Replace sugar with stevia or sugar-free

        Sources of protein: Fish, Chicken, Egg whites and cottage cheese

        2-3 cubes of cheese can be consumed in a day

        Replace your regular tea/coffee with keto tea/coffee, green tea, and black coffee

        Instead of regular or skim dairy milk with almond milk, coconut milk, heavy/fresh cream or full-fat milk

        Psyllium husk can be consumed

        An intake of avocados is preferable. It has a good amount of healthy fats

        Avoid starchy vegetables: potato, beetroot, carrot and replace it with greens: spinach, cauliflower, fenugreek, cabbage, broccoli, zucchini, lettuce, cucumber

        You can consume other vegetables like okra, bell peppers, eggplant, French beans, ridge gourd, bottle gourd in limited quantity

        Avoid sweet corn

        Replace your Refined vegetable oil with virgin coconut oil, clarified butter, and olive oil

        Nuts like Almond, walnuts, hazelnuts, macadamia nuts, and pinenuts can be consumed

        You can consume Greek yogurt or hung curd of Greek yogurt

        Fresh berries and ¼ pomegranate can be consumed

        Lemon, garlic, onion, tomato and other spices can be used to enhance food’s taste

Benefits of a keto diet:

        Improve diabetes

        Weight loss

        Minimize appetite

        Improve skin quality

        Increase energy

        Improve or maintain muscle mass

–        Reversed PCOD

–         Control mood swings


It may feel overwhelming at first, but as you get hang of it, you will love it. Homemade cooked food is more preferable in keto as you know what exactly is going in your meal. If you keep track of your fats and carbs intake, keto can do wonders for you.

For detailed keto-friendly food ingredients, click on the keto shopping list. Click here to make your own almond /coconut milk at home.



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