Ifct2017 Github Io/read
Ifct2017 Github Io/read
Ifct2017 Github Io/read
The Ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into
a metabolic state known as ketosis. In this state, the liver breaks down fat producing ketones
which become the main energy source for the body.
When you eat carbs, the blood sugar rises, causing hormone insulin to be released. This
hormone commands body cells to either use glucose, or store it as fat. It also decreases
leptin response and prevents fat cells from being used, leading to more hunger after meal.
Regular high carb consumption thus means more hunger, insulin resistance and obesity.
When you lower your carb intake, blood sugar drops, which in turn lowers insulin levels. This
allows fat cells to enter the bloodstream and head to the liver. Satiety is also increased due
to proper leptin response, making you feel full. When your body is producing optimal ketone
levels you begin to notice many health, weight loss, physical and mental performance
benefits.
Ketogenic diet based around the premise that our body was designed to run more efficiently
as a fat burner than a sugar burner.
Getting Started
To reach ketosis, cut out all processed foods, sugar and initially limit carbs to 20g daily. The
general ratio is 70% fat, 20% protein, and 5% carbohydrates. Ketones are excreted through
urine, so take enough salt and water to keep yourself hydrated. Consider eating only in an
8hr period (intermittent fasting), and add exercise to your daily routine. Reduced hunger and
increased energy is a sign that you are in ketosis.
Foods to eat include fatty nuts like walnut, almond, cashew, pistachio, groundnut, gingelly;
high fat dairy like full fat milk, cream, curd, cheese, butter, paneer; cooking oils like coconut,
mustard, soya bean, rice bran, sunflower; spices like fenugreek mustard cumin ajwain and
coriander seeds, turmeric, cloves, pepper, cardamom, curry mint and coriander leaves,
ginger, garlic, onion, chilli; fibre and nutrient rich leafy vegetables like agathi, amaranth,
drumstick, spinach, fenugreek, mustard, rumex, bathua, pak choi, basella, lettuce, radish,
cauliflower, cress, beet, pumpkin; fibrous legumes like red bengal and green grams, soya
and field beans, rajma, dry peas, lentils; low carb vegetables like cucumber, bitter bottle
ridge snake and pointed gourds, drumstick, coccinia, cauliflower, cabbage, tomato, ladies
finger, brinjal, beans, peas, capsicum, banana flower, raw jackfruit; high fibre cereals like
barley, bajra, atta, ragi, jowar, amaranth seed, brown rice; low carb fruits like palm, avocado,
amla, lemon, jamun, tamarind, mosambi, orange, bael, coconut, papaya, guava, banana,
apple, pear, custard apple, muskmelon, and occasionally watermelon, jackfruit, litchi, sapota,
pomegranate, grapes, mango, apricot, unprocessed dates. If you are non-vegetarian then
include egg, rohu, salmon, hilsa, vela meen, prawn, crab, chicken and goat liver, chicken
meat.
References
Essential Nutrients
Essential nutrients cannot be synthesized in your body, and must be obtained from diet.
These include 9 amino acids, 2 fatty acids, 13 vitamins, and 15 minerals. Conditionally
essential nutrients are produced only in limited quantities, and thus mentioned below too.
Whether you are following the Ketogenic diet or not, make sure not to miss out any of these
nutrients.
Amino Acids:
- Phenylalanine: red gram, (dal, whole, tender fresh)
- Valine: jambu fruit, jack fruit, bottle gourd, bitter gourd, egg, brown rice
- Threonine: egg, goat liver, mangosteen
- Tryptophan: turmeric, sweet potato, hilsa, dates, agathi leaves
- Methionine: egg
- Leucine: maize, jowar, varagu, milk, khoa, paneer
- Isoleucine: milk, gingelly, pomfret, jack fruit
- Lysine: chicken (liver, thigh, wing)
- Histidine: banana, egg yolk
Fatty acids:
- Linoleic acid: safflower, sunflower, soyabean, gingelly, ricebran
- α-Linolenic acid: mustard oil, walnut, soyabean oil, soyabean
- Docosahexaenoic acid: salmon, vela meen
- Arachidonic acid: egg
- Eicosapentaenoic Acid: hilsa
Vitamins:
- A: liver, egg yolk, drumstick, fenugreek, amaranth
- B1: pistachio, poppy, red gram, cashew, soyabean
- B2: chilli, palm, drumstick leaves, mustard, agathi
- B3: groundnut, chicken breast
- B5: chicken liver, black gram, egg
- B6: rohu, tiger prawns, crab
- B7: hilsa, crab, prawn
- B9: chicken liver, rajmah, soyabean
- B12: ?
- C: amla, guava, capsicum
- D2: gingelly, soyabean, amaranth
- D3: egg yolk
- E1: pistachio, almond, walnut, coconut, cashew
- E2: cardamom, guava, agathi, turmeric
- K1: drumstick leaves, amaranth, drumstick, spinach
- K2: prawn, egg
Minerals:
- Sodium: prawn, crab, egg
- Magnesium: cumin, gingelly, coriander, amaranth seed, almond, cashew
- Potassium: turmeric, chilli, soyabean, pepper, red gram, rajmah
- Calcium: gingelly, agathi, cumin, coriander, khoa, paneer
- Molybdenum: apple, bael, yellow lentil, green gram
- Manganese: cloves, cardamom, pepper, amaranth seed, mustard, cumin, ginger
- Iron: turmeric, cumin, coriander, gingelly
- Cobalt: bael, apple, amaranth seed. Soyabean, turmeric
- Nickel: apple, cashew, amaranth, walnut, rajmah
- Copper: cashew, gingelly, pepper, walnut, rajmah
- Zinc: gingelly, cashew, cardamom, cumin
- Selenium: mustard seeds, crab