Ketogenic Diet: Benefits | Side Effects | 4 Week Keto Diet Plan

The ketogenic diet, also known as the “keto diet” is a low-carbohydrate, high-fat diet that has been claimed to help some people lose weight. It entails significantly lowering carbohydrate consumption and substituting fat for it. The reduction in carbs puts your body into a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy. Here we’ll talk about ketogenic diet benefits, keto diet side effects and what is good four week Keto Diet Plan.

What is Keto Diet?, The Ketogenic Diet Journey

Keto diet is known for low carbohydrate diet. Keto diet starts making ketones in the liver, which the body starts using as energy. Apart from the keto diet, this diet is also known as “Low Carb and High Fat Diet”. When you eat a diet high in carbohydrates, the body starts producing glucose and insulin. Glucose is easily converted into energy by the body, and hence we choose glucose over other energy sources.

Insulin helps to transport glucose throughout the body through the blood. Because glucose is used as the primary energy in the body, your body does not use fat as energy. Because of this, fat gets accumulated in the body. With any moderate or high carbohydrate diet, the body uses glucose as its main source of energy. Reducing the amount of carbohydrates in your diet creates a state of “ketosis” in the body.

Ketosis is a natural process that helps us survive when food intake is low. In this condition, our body produces ketones, which are formed by the burning of fat in the liver. The purpose of the keto diet is to get the body into this ketosis process. Pay attention, the body is not to be deprived of food, only carbohydrates are to be minimized.

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Benefits of Keto Diet, Plan Overview, Potential Side Effects

1. In Weight Loss

By taking keto diet, our body starts using fat as energy. Along with this, it also helps in reducing weight. By following this diet, our body begins to burn fat, which causes the level of insulin to drop dramatically. In controlling the blood sugar level, the type of foods you eat in the keto diet reduce the blood sugar level. Studies show that ketogenic diets are more effective in preventing diabetes than low-calorie diets.
If you are in the primary stage of diabetes or suffering from type-2 diabetes, then you should seriously adopt a ketogenic diet. There are many readers who have controlled blood sugar levels through keto diet.

2. In Increasing Mental Concentration

Many people adopt the keto diet to improve mental performance. Keto diet is a great source of brain energy. When you consume carbohydrates in moderation, you avoid large spikes in blood sugar. Together, these two increase the focus and concentration of your mind. Studies show that consuming fatty acids in excess makes our brain more active.

3. Increases Energy Level and Controls Appetite

Keto diet provides a better source of energy to our body, which makes you feel more energetic during the day. Also, in the form of energy, fat is used more and more.

4. In the Treatment of Epilepsy

The ketonic diet has been used successfully in the treatment of epilepsy since the 1900s, and is still used today to treat severe epilepsy in children. Its biggest advantage is that it costs very little and is very effective in controlling epilepsy.

5. In Controlling Cholesterol and Blood Pressure

Keto diet helps in increasing triglyceride and cholesterol levels, which are beneficial for the arteries. A low-carbohydrate, high-fat diet does more to lower bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels than a low-fat diet.

6. In Stopping Insulin

Type-2 diabetes can occur due to insulin resistance, if it is not controlled properly. There is a lot of research that suggests that low-carbohydrate and ketogenic diets help reduce insulin levels and maintain healthy levels.

7. In Getting Rid of Acne

By taking a keto diet, your skin automatically starts improving.

One study found improvement in wound and skin inflammation during a low-carbohydrate diet. On the other hand, in one study, a high-carbohydrate diet was associated with an increase in acne.

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Side Effects of Keto Diet.

The common side effects of keto diet are as follows-

1. Cramps in the Body

Cramps, especially cramps in the legs, are common on the keto diet. It is usually more in the morning and evening. Although there is no need to panic, it indicates that your body is deficient in minerals, especially magnesium. Therefore, take more and more liquid foods and salt in your diet. With this, the deficiency of magnesium in your body will be fulfilled and the problem of cramps will be relieved.

2. Constipation Problem

Dehydration is one of the most common problems with constipation. So the simplest solution is to drink more and more water. Along with this, consumption of fiber and non-starchy vegetables also gives relief from constipation. If there is no relief from all these, then isabgol husk or probiotic can also be taken.

3. Nervousness or Abnormal Heartbeat

When you adopt a keto diet, your heartbeat becomes faster than before and there can be trouble in breathing. This is normal so don’t worry. To bring it back to normal, drink more and more water and eat salt. This is usually enough to get rid of the problem. Apart from this, you can also take a potassium supplement once a day.

4. Reduced Physical Capacity

When you start the keto diet, you may experience a decrease in your physical abilities. This happens because your body uses fat as energy. So there is no need to worry, in a few days your physical abilities will be back to normal.

What is Four Week Indian Vegetarian Keto Diet Plan?

Indian keto diet plan for weight loss in 4 weeks.

Indian keto diet plan for weight loss in 4 weeks. The following range in length from one week to four weeks.

From the below given foods, you can eat different foods one by one throughout the week.

1) First Week Keto Diet Plan

BREAKFAST

• Paneer Fritters (fried in groundnut oil or coconut oil) Cheesy Egg Omelette with Cheese (cooked in olive oil and butter)
• Cheesy, scrambled eggs and large amounts of bell peppers (cooked in olive oil and butter)

LUNCH

• Simple salad (spinach, capsicum, mushroom fried in olive oil and butter, sometimes with chicken, sometimes with egg and sometimes only with vegetable and cheese) can be taken.
• Cream of Spinach Soup with Sautéed Mushrooms or Broccoli.
• Curry and Baked French Beans with Paneer.

DINNER

• Baked Spinach with Cheese and Cream
• Lemon Chicken Marmalade
• Fried Paneer Dumplings
• Fry Mutton with spices of your choice
• Cauliflower Salad or Cabbage Thoran with Coconut (Kerala Style Curry)

2) Second Week Keto Diet Plan

In the second week, you start taking a mixture of coconut oil, cream and butter. It is a bit difficult but if you want to lose weight then you have to eat it. You can also take it by mixing it in your tea or decoction. In addition, you can use other spices according on your preferences. Avoid sugar. Use sugar-free artificial sweetener instead. This will help you reduce fat. You can call this mixture bullet coffee.

BREAKFAST

Bullet Coffee (with coffee or tea, coconut oil, cream and butter)

LUNCH

• Simple salad (spinach, capsicum, mushroom, fried in olive oil and butter, sometimes with chicken, sometimes with egg and sometimes only vegetable, with large amount of cheese) can be taken.
• Spicy, Fried Paneer Dumplings
• Red gram salad
• Lemon Chicken Soybean Curry
• Fried Bhindi with Peanuts (Maharashtrian Style)

DINNER

• Cheesecake and Fried French Beans
• Cauliflower cooked in coconut milk and coconut oil.
• Cream of Mushroom
• Boiled chicken
• Paneer Dumplings

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3) Third Week Keto Diet Plan

As you move on to next week. Keto diet becomes difficult for you. The third week is called fasting state or fasting phase. So you will have an early breakfast in the third week and you will not eat anything in the afternoon and thus after 12 hours of fasting you will have more fat foods in the dinner. This fasting is called continuous fasting.

BREAKFAST

Bullet Coffee

LUNCH

In the afternoon, drink small amounts of water and have green tea without sugar or chili with lemon water.

DINNER

• 6 to 8 almonds soaked in water daily for the whole week
• Chicken in pesto sauce with cheese and spinach (fried in olive oil)
• Cheese Chili
• Salad with roasted chicken, spinach and cheese
• Spinach Egg Omelette with loads of cheese

4) Fourth Week Keto Diet Plan

The fourth week of keto diet is very difficult. In this week you have to eat only at night. You can have green tea without sugar and lemon water (with salt and pepper) during the whole day of fasting. Also, drink more and more water. If this fast is too difficult for you, then you can go back to the diet on week two and start again from there.

BREAKFAST

• Lemon tea, peach tea, and black tea (without sugar) • black coffee

LUNCH

• Green tea (without sugar)
• Lemonade (without sugar)
• Drink more and more water

DINNER

• Coconut and peanut-topped fried green beans
• Schezwan Chicken
• Spinach cooked in paneer, cream and milk
• Fried Vegetables
• Boiled chicken
• Thai Chicken
• Lemon chicken
• Capsicum, Spinach and Fried Paneer
• Almond flour pancakes

(Disclaimer :  The purpose of this health-related article is to wake you up and aware of your health and to provide health-related information. Your doctor has a better understanding of your health and there is no substitute for their advice.)