The Foods You Strictly Cannot Eat On A Keto Diet A comprehensive list of disallowed Keto ingredients that you strictly need to eliminate for a healthy Keto Diet, Paleo Diet, Atkins Diet or an LCHF Diet Which ingredients can or cannot be consumed is one of the hottest topics of debate among Keto Diet followers. Especially the newbies think that doing a Keto Diet is about eating a set of food ingredients that will make them lose weight. The Ketogenic Diet, for the most part, is not ingredients dependent. It is a dietary regime that relies on the macro and micro nutrients in your diet. The heavy lifting of the Keto Diet is done through a specific ration of Carbs, Fats & Protein. This is then followed by supplementing the diet with micronutrients. You can skip to the last section to find the complete list of ingredients and foods that you cannot eat on a Keto Diet. People usually ask questions like "Can I eat carrot on a Keto Diet?" or " Can I drink milk on Keto?" So which ingredients are Keto Compliant and where can you find a complete list of Keto compliant ingredients? These questions cannot be answered in black and white and secondly there is no such comprehensive list till now. Whether an ingredient can be consumed on a Keto Diet is not only determined only by its nutrient composition. It's also determined by how much of that ingredient you are planning to consume. So typical advice about carrots is that "You cannot eat carrots on Keto" but as long you are within your daily Carb, Protein and Fats intake limit you will be fine. A simple rule of thumb is as follows Total Carbs (Restrict to 50-55g per day) = Net Carbs (Restrict to 20-25g per day) + Dietary Fibre So go out and get yourself a carrot! With that said, there are indeed a list of ingredients that are a STRICT NO-NO from both Keto and health perspective. Disallowed Keto ingredients are as follows Additives & Exogenous Ketones: Artificial flavours including food colours and artificial seasonings Gluten (Wheat Protein) - has harmful inflammatory properties and prevents the body from reaching fat burning state Alcohol Ketone Bodies Ketone Esters Sugars & Sweeteners: All types of sugar - White, Brown Sugar, Date, Cane, Invert or anything else Maltitol Sorbitol Xylitol Mannitol Glycerin Sucralose Corn Syrup Artificial sweeteners such as Saccharin, Cyclamate, Acesulfame, Aspartame Partially-Hydrogenated Oils Partially-hydrogenated oils Soybean and extracted fats Margarine Everyday, new ingredients are launched in the world of Keto. This list of Disallowed Keto Ingredients will be updated regularly for the benefit of everyone.
Indian Celebrities on Keto and Low Carb Diets. Keto and low-carb diets are a hit among the Indian celebrities. Reportedly, there are a lot of them who swear by it and have come quite far on their weight loss journey. They quite actively influence the masses. Witness some of the spectacular such journeys of the world’s most recognizable figures! They have successfully taken their fitness game to the next level! Tanmay Bhat A renowned comedian, producer and co-founder of All India Bakchod or AIB, Tanmay Bhat is an icon to many. Bhat, being at the top of the ladder in his career, gained worldwide publicity for his inspirational weight loss journey. With the guidance of his well-known fitness trainer Ranveer Allahbadia, Bhat adopted an extremely low carb, high protein, and high fat oriented diet. Additionally, he also took on a gradual caloric deficit to drop weight at a rapid pace. Moreover, he is a firm believer that fitness is not about being able to achieve amazing feats of strength like bench pressing 300 pounds. Rather, making small but deliberate decisions every day to keep a healthy lifestyle is the real meaning to it. Karan Johar A man who needs no introduction yet, Karan Johar is a film director, producer, and actor. He is also famous for his amazing fitness since he lost significant weight. Although, Karan has never claimed to be on a keto diet, his diet is however, a close resemblance of the traditional ketogenic diet. Reportedly, Johar has omitted eating carbs and sugar entirely and instead eats primarily meat and vegetables. The film producer eats tons of lean meat since proteins make up most of his food intake. While he also consumes fatty nuts and vegetables to satiate his additional dietary needs. With such an active lifestyle, Johar often trains on the go by doing brief cardio sessions. Sonam Kapoor The B Town’s fashion diva, Sonam Kapoor is one of the most versatile actresses. She is known for her unique style quotient in Bollywood. However, there was a time where Kapoor did gain a considerable amount of weight due to poor diet and lack of exercise. Kapoor underwent serious weight loss in order to do justice with her role when she signed her first movie. The Indian actress adopted a diet that closely resembles a pure keto diet. Her diet involved a low carbohydrate intake and high protein intake. Of course, the actress also maintained a caloric deficit during this weight loss journey in order to shed weight in time for her film. Zareen Khan Zareen Khan is an Indian actress and model known for her roles in the Hindi film industry. Unfortunately, she was highly ridiculed for her chubbiness as a teenager. Determined to make a successful career in the acting industry, Khan took the necessary steps. She vowed to drop some serious weight. Over the course of a few months, Khan slimmed down significantly by following a strict diet and exercise routine. She firmly believes in eating a low carb and high protein diet. Her diet focuses on fruits and vegetables as well as lean proteins to keep a slim figure. Arjun Kapoor You may know Arjun Kapoor as the incredibly fit actor of many Hindi films, however, this celebrity wasn’t always in tip-top shape. As a teen, Kapoor was a chubby chap. But as his career took off, he gradually lost weight alongside. And, to lose weight, he adopted a high protein and low carb diet. As a meat lover, this famous actor transformed his body from flabby to ripped, muscular physique. Adnan Sami Popular Bollywood singer, Adnan Sami lost close to half his body weight in less than a year. Sami ensured to follow a strict low carb diet. He restricted his diet to mainly vegetable salads and some meats as well. However, he stayed away from complex carbs and sugars as well as most processed food. By restricting his daily caloric intake, Sami achieved amazing results in a matter of months. Huma Qureshi A talented Indian actress who has received numerous awards, Huma is also famous for her healthy dietary habits. Qureshi is a strict ketogenic diet follower. The actress eats plenty of fatty vegetables and lean meats as well. Her social media posts include a lot of recipes and information on how to follow a clean diet. In fact, Qureshi is known for starting month long detoxes that you can easily follow. Anant Ambani Son of the billionaire Mukesh Ambani, Anant Ambani has undergone one of the most miraculous weight loss transformations. Without going through any weight loss surgery, Ambani lost weight by adopting a low carb diet and intense exercise. He dedicated himself to a zero sugar, high protein and vegetable diet. Most importantly, he took up a daily routine of walking, weight training, cardio, and yoga as well. Conclusion Well, if these celebrities are one of your favourites, make sure you just not only follow their achievements in the Bollywood industry. Make them your fitness icons and adopt a healthy dietary regime and a pristine lifestyle. Time to get inspired! Stay fit, stay healthy! Go keto!
How Can Yoga Complement a Keto Diet? Going on a keto diet typically involves more efforts from you. It requires much more than just sticking to a list of foods you can or can’t eat. You should supplement your keto regime with Yoga in order to bear its sweet fruits. If you’re considering giving the keto diet a try, you can certainly induce few healthy lifestyle changes alongside. Including physical activities into your daily routine is a great way to maximize the results. Yoga is a refreshing form of exercise to complement the keto diet. Today, being the International Day of Yoga, we, at Ketofy, would like to take you through a list of benefits of yoga while on a keto food regime. Read on! Build Your Strength, Balance, and Range of Motion. Not only does yoga benefits you as an independent form of exercise, but, otherwise as well. It enables you to perform other exercises better. Since, it is based on stretching, you will be able to improve your body’s flexibility. Additionally, it positively affects your scope of movement, and strength. Depending on the yogic exercises you do, you may also be working on balance and core training. Having a strong core and having that improved range of motion will make it possible for you to take part in various sports, exercises, and activities. This allows you to be more active, which can lead to greater weight loss. Yoga for Weight Loss. While many perceive yoga as a way to relax and stretch, in reality, it goes much deeper than this. This form of exercise can actually have a very strong influence on a person’s ability to lose weight. Research demonstrates how the connection between the body and mind affects weight loss. And because yoga is meant to strengthen that connection of mindfulness, the weight loss results can be more pronounced. You Can’t Go Wrong with Yoga! The wonderful thing about yoga is that people of all ages can practise it. It is a very gentle way of introducing yourself to the art of exercising. Combine this with the fact that it provides all kinds of mental benefits too, you really can’t go wrong with yoga.
Can Ketogenic Diet Aid PCOS? Have your menstrual cycles always acted bizarre? Do you and your body constantly battle over losing weight? Or are you tired of treating acne and getting rid of excessive hair growth every now and then? Although, the above mentioned occurences seem to be independent of each other, they all scream out one condition - PolyCystic Ovary Syndrome (PCOS.) If you are a woman and undergoing these, here is all you need to know about PCOS, its symptoms, and how ketogenic diet reverses the ailment and not aid it. What is PCOS? PCOS is one of the most commonly found endocrinal disorders that affects your hormone levels. Women with PCOS produce a higher quantity of male hormones than normal. This hormonal imbalance deprives them of menstrual periods. As a result, it gets difficult for them to strive for pregnancy. Signs and Symptoms While some females display symptoms around the time of their first period, others discover it when they try to get pregnant. The most prevalent symptoms of PCOS are as follows: Erratic menstrual cyclesHeavy bleedingExcessive hair growthAcneWeight gainMale-like baldnessBlackening of skinFrequent headachesAnxiety and panic attacks How Does Ketogenic Diet Cure PCOS? A ketogenic diet has been in vogue ever since the 1920s to medicate epilepsy. Now, this kind of a diet is being researched upon for its ability to cure PCOS as well. Weight Loss and Decreased Insulin Resistance. Following a low carb, high fat (LCHF) diet enhances your body's capability to function on fat instead of glucose. Thus, as a result, to get your body to operate on stocked body fat, you'll need to abandon sugar. Most ladies experience rapid weight loss while on a keto diet because it prevents you from eating foods that generate insulin resistance and promotes weight loss. Increase in Possibilities of Getting Pregnant. Research shows that a low carb diet leads to significant improvement in reproductive hormones in females. As a result, the process of ovulation shall regularise. Consequently, your chances of getting pregnant will rise. An Enhanced Diet for Keto PCOS. Adhereing to a classic keto diet will work wonders during the beginning. Moving forward, you may need to enhance your low carb diet eventually. The enhancement will depends on what wors for your body. Fiber Should be Your Best Friend! Fibrous foods like avocados, sprouts, etc regulate your insulin levels, and thereby, keeps your digestive system running in smooth order, and even reduces inflammation. Other ways to advance your keto PCOS journey include daily exercises, decreased stress levels, and ample amount of sleep.
Keto Diet and Reduced Physical Performance During the first few weeks of pursuing the keto diet, your physical performance can get acutely decreased. The two of the fundamental causes leading to the same are as follows: Deficiency of Fluids and Salts A reduced physical performance is the reason behind most of the problems that arise early. Drink up a large glass of water with probably half a teaspoon of salt 30-60 minutes before you exercise and experience the difference! Adapting to Burning Fat Over Glucose This particular cause takes time to fix. It fairly takes time for your body to deviate from burning glucose to burning fat for energy, even in the muscles. This period of transition ranges from a few weeks to months altogether. Therefore, the more you exercise, the smoother shall be this phase, while on a LCHF diet. Intensifying Physical Performance on Keto Diet Although the progression to keto diet is known to reduce early physical performance, it involves multiple advantages in the long run. The benefits of this low carb diet have been essentially seen in sports, especially in long-distance running. Other events that require endurance also witness these perks. Once, an athlete has adapted to high fat intake, he can perform for long periods of time without relying on any source of external energy. Therefore, keto diet is an advantageous affair to most of the people, especially those, associated with sports.
Heart Palpitations on Keto Diet: Causes and Cure Are you experiencing an increased heart palpitations and blood pressure while on a keto diet? Well, it's pretty much usual to for a keto dieter to have to deal with a slightly higher heart rate during the first few weeks of Keto. Do not worry yourself with apprehensions because this is quite normal. What Causes Heart Palpitations? Heart palpitations or cardiac arrhythmia can be identified as when your heart beats too fast such as that of a racing horse. The main reason behind this condition is dehydration and lack of salt content in your body. A decreased volume of fluids flowing in the blood stream means the heart will have to pump blood somewhat vigorously to control the blood pressure. Signs and Symptoms There are several signs that indicate that your heart beat is racing: Pounding heartShortness of breathBrain fog and confusionLight headedness and dizzinessFatigue and lethargyChest painMuscle crampsDehydration If the heart palpitations are occasional and pass away instantaneously, then they are not a serious threat. In most cases, they go away quickly. If they happen to recur, a doctor should be consulted. The Cure The most effective and reliable cure to this condition is to stay hydrated with water and other fluid. Also, make sure you add enough salt to your diet.In case, this does not eliminate the problem, then this condition might be a consequence to the release of stress hormones. Usually a temporary issue, it should disappear within a week on its own.
Induction Flu: Causes, Symptoms, And Cure While Keto diet is considered safe for most people, it does have side effects. One of the most common after effect that a keto dieter experiences during first week is of 'induction flu'. Also termed as the 'keto flu' or the 'carb flu,' it carries symptoms that mimic flu. What Causes Induction Flu? The symptoms are primarily caused by the body getting habituated to a new diet comprising of very less amount of carbohydrates. A reduction in carb consumption compels your body to burn ketones for energy rather than glucose. This process of transition is called as ketosis. However, the stage of ketosis can be reached by endorsing a low carb diet. In a ketogenic diet, the carb intake is decreased to bare minimum. As a result, dehydration and loss of electrolytes are the main cause. This forceful curtailment can transport the body into a state of shock and may initiate symptoms, similar to those experienced when weaning off an addictive substance like alcohol. Signs and Symptoms This transition phase can hold back your body from adapting to this new way of eating. Signs and symptoms of the keto flu can begin to pop up very much within the firs few days of this difficult period. One or more of the following symptoms can affect your body during the condition: Nausea,Vomiting, Constipation,Diarrhea,Headaches,Irritation,Weakness,Muscle Cramps,Dizziness,Poor Concentration Levels,Stomach Ache,Muscle Stiffness,Sleep Deprivation, andSugar Cravings The occurence of the aforementioned signs is usually reported by those who have just begun to follow ketogenic diet. These generally disappear within a week, although sometimes it might take a little longer. Getting Rid of the Flu Fortunately, there are a number of remedies to the keto flu. Consequently, these assist your body to travel through the transformation phase with ease: Stay hydrated with water and other fuids.Avoid strenuous exercise routines.Restore dietary electrolytes.Catch up on adequate sleep.Ensure a balanced intake of carbs and fats.
Can Keto Diet Cause Elevated Cholesterol Levels? Where for most people, a keto diet or a low carb diet results in improved cholesterol levels, there are sometimes, when a temporary rise in the same occurs during weight loss. The typical effect of such a diet on cholesterol is of a slight elevation, largely due to the risen good (HDL) cholesterol. Most importantly, this implies a lower risk of heart ailments. Let’s take a look at what cholesterol is, how low-carb and keto diets affect blood cholesterol levels, and how to bring down the increased levels of the same. What is Cholesterol? Cholesterol is a lustrous element that is essential to the lives of all animals, including us humans. A human body produces cholesterol in every cell, and uses it for many important bodily functions, including these: Maintaining cell structure and fluidity.Synthesizing hormones like estrogen, testosterone, cortisol, and vitamin D3.Creation of bile acidsMyelin formation Most of the cholesterol that is manufactured in the human body is principally produced by the liver. Unlike fat, which contains 9 calories per gram, cholesterol is free of calories on the other hand. Because of its presence in foods in extremely small quantities, it’s measured in milligrams instead of grams. Keto Diet and Blood Cholesterol Levels In most people, who follow keto or low-carb diets, blood cholesterol increases very slightly, if at all. Some even experience a slump in LDL cholesterol as well. However, many others undergo an increase in both LDL and HDL cholesterol levels. It is likely for cholesterol to rise during keto or low carb eating as a result of rapid weight loss that the body undergoes. This has been a known research for decades now. Cholesterol synthesis and its intake are intricate procedures that stand influenced by nutrition, genes, and other factors. Therefore, it isn’t really unexpected that a lot of low-carb dieters undergo significant changes in their blood cholesterol levels. Also, rise in LDL cholesterol in some dieters is due to high saturated fat intake and/or producing a lot of ketones, which can be used for the process. How to Control High Cholesterol Levels? If you get a non-healthy lipid profile on a low-carb diet there are a few things to consider, in the following order: Say No to Bulletproof Coffee (Butter, Coconut Fat or MCT Oil in Coffee): Don’t drink too much of fat in case you’re not hungry. This can often normalize cholesterol levels. Only Eat When Hungry: Consider adding intermittent fasting in order to consistently reduce cholesterol levels. Consider Using More Unsaturated Fats: Fats like olive oil, fatty fish and avocados can be categorized as unsaturated. Consuming these will lower your cholesterol. Finally, If Step 1-3 Is Not Enough: Consider whether you really need to be on a strict keto diet for health reasons. If a more moderate or liberal diet can still work for you, it will also likely lower your cholesterol.
Keto Induced Hair Fall - A Temporary Setback Witnessing more and more strands of hair fall into the sink post going keto? Well, don’t get all worrisome and curse your diet change, for, this condition is very much temporary. There can be a variety of reasons to lose hair, but, it becomes quite common when one is strictly following a constrained calorie diet or occasionally, as a result, of being on a low-carb diet. If such is the case, then hair usually start falling out immensely after 3-6 months of being in pursuit of a new food regime. Though, how much ever terrifying it might be, you can sigh in relief knowing that this phenomenon is a short-lived one. And there is more to it – you shall have to say goodbye to only a certain percentage of your hair and the thinning of which will be barely obvious to others around you. Subsequently, the hair follicles give birth to new hair, and even the thickness that was once lost gets restored. Of course, if you have long hair this could take a year or even more. Stress and Hair Loss go Hand in Hand! The level of stress you undergo is directly proportional to the amount of hair loss. Therefore, the significant the stress, more hair strands than normal tend to enter the undeveloped phase at the same time. This can occur due to an array of reasons: Starvation, including calorie-restricted diets and meal replacementsDiseasesExtremely demanding exercise routinePregnancyBreast FeedingVitamins and Minerals DeficitsPsychological StressDietary AlterationsLack of biotin and protein As and when the new hair start to grow, the previously resting hair eventuate to drop, almost around at the same time. Medically, this course of development is termed as ‘Telogen effluvium’ and it’s relatively common. How to Prevent Hair Fall? If there was a recognizable factor that triggered 3-6 months resulting in the problem – such as giving birth or evolving to a severe low-carb diet – you don’t really have to do anything. In all likelihood, the problem will be impermanent. While you eat enough calories and replenish your electrolytes, you need not stop it to speed up the hair recuperation. Consequently, it is likely to quicken by itself. Undergoing blood examinations to identify any nutrient deficiencies can be another choice. Though, unless and until, you are consuming a vegetarian or a vegan diet that lacks any supplements of iron and B12, its unlikely for anything interesting to pop up. Minimizing the Risk of Hair Loss being on a Low-Carb Diet Keto induced hair loss is only a provisional setback. Thus, this should definitely not discourage you from staying true to your keto lifestyle. There are no studies that teach how to reduce this risk, but, they definitely suggest not to go on a low-carb and a low-fat diet (AKA “starvation”) simultaneously. Instead, it’s advised to eat as much fat as you need to satiate your hunger - an LCHF diet. Additionally, any major nutritional alterations will result in stressing your body, which could prompt temporary hair loss. Once your metabolism gets in tandem to your new, improved way of eating, your hair will go back to normal. Also, do not intensify you exercise routine for at least a couple of weeks! An appropriate ketogenic diet plan will guarantee you a balanced and a healthy lifestyle alongside an enhanced cognitive function while you flaunt your healthy hair!
Benefits of Intermittent Fasting Intermittent fasting's main advantage is weight reduction. However, there are numerous potential advantages than this. The fasting time frames were called as 'purges', 'detoxifications', or 'cleansings', however, the thought is comparative for example to keep away from eating nourishment for a specific timeframe for health reasons. Individuals envisioned that this time of abstinence from food would clear their bodies' systems of toxins and revive them. They may have been more correct than they knew. Some of the implied medical advantages of irregular fasting include: Weight and body fat loss Increased fat burning Lowered blood insulin and sugar levels Helps in the reversal of type 2 diabetes Improved Concentration Increased Energy Growth Hormone IncreaseImprovement in Blood Cholesterol Profile Reduction in the risk of Alzheimer's Disease Inflammation ReductionActivation of cell purging by stimulating autophagy The Takeaway Fasting offers numerous important unique advantages that are not accessible in typical diets. Discontinuous fasting may improve life whereas diets can convolute it. Where diets can be costly, irregular fasting can be free. Fasting spares time whereas diets can require significant investment. Diets might be constrained in their accessibility whereas fasting is accessible anyplace. Fasting is a conceivably ground-breaking strategy for lowering insulin and decreasing body weight.