The main things to be followed in the keto diet are :
* lentils/dals
* kidney beans
* bananas
* blueberries
* quinoa
* Butternut squash
* tomatoes
* nuts
* peas
* carrots .Yes the food we considered healthy is a no no in the ketogenic diet.
The keto diet was originally developed to help individuals with neurological conditions like epilepsy /convulsions and people with diabetes could also benefit with this . The keto diet has gained popularity in recent times due to its ability to increase metabolism and burn fat .
While the keto diet helps to lose weight, you can have some nutritional issues and concerns as well .
HIGH FAT
A keto diet is usually high in fat. For example for a snack you can munch on a stick of butter in a keto diet. We all know how that what the effects of high cholesterol are on our body and this kind of diet can cause our cholesterol levels to increase. Most keto diets allow for butter and cream to be included in the diet. But saturated fat can have a bad impact on our heart health. The unsaturated fats like that in fish, avocado and olive oil are still better, but too much of olive oil also has found to increase cholesterol in the body. At the same time it has been found that for anticonvulsant therapy polyunsaturated fat diet has found to be beneficial for the individual, while having little or no impact on the cholesterol levels. Athletes who go on a keto diet lose the extra fat mass and give a better performance due to the increase in metabolism.
LOW CARB
The downside of the ketogenic diet is that it advocates the consumption of carbs to a minimum. It is common knowledge that good carbs from plants such as beans, legumes or lentils, fruits vegetables etc. are good for us . These kind of carbs have a lot of nutrients and vitamins and essential for us . Then there are the processed carbs like bread, cakes etc. which are not good for us ( “bad carbs”). These bad carbs are low in nutrients and not so healthy. We cannot totally eliminate carbs from our diet. Carbs are very important and we cannot function without them. They have vitamins and minerals which are crucial. Many a time people on Keto diet are put on a sodium tablet. Even calcium and Vitamin D may be missing in this diet which is why Keto dieters are more at risk for decrease in bone health and fractures.
LOSS OF MUSCLE MASS
A major concern with a Keto diet is the loss of muscle mass that happens. We all know carbohydrates convert into insulin which in turn help to grow muscles. That is why athletes depend on carbohydrates to fuel their performance. When we cut out carbs, the muscle glycogen stores get depleted , we don’t build muscle and our workouts also suffer.
DEHYDRATION & ELECTROLYTES LOSS
People on a Keto diet are eliminating a major food group - carbohydrates. So there will be weight loss. Also when a person is on a low carb diet , they generally increase their protein intake. A recent study found that a person on a Keto diet lost the same amount of weight as another person on a different diet ; both eating the same number of calories . However the person on a Keto diet loses weight faster because of loss of water . Also in a Keto diet ,there is loss of muscle mass and depletion of glycogen. Glycogen stores water along with glucose. So when the glucose storage is exhausted in a keto diet , the water is flushed out as well ; meaning the weight loss is not fat loss but water loss.
IMPACT ON HORMONES
The Keto diet has an impact on our hormones too. Some studies showed that when people lost weight on a Keto diet, their hunger hormone ( ghrelin) became altered or suppressed. The state of ketosis is the reason probably for the suppression of appetite. This diet maybe good for those individuals who cannot bear hunger pangs.
Keto diet also showed an increased cortisol ( stress hormone)level in another study. Increase in cortisol can lead to cardiac disease, insulin resistance and increased fatty accumulation.
BAD BREATH AND KETO FLU
This is one side effect in ketosis . Since our body is not used to ketones , we get flu like symptoms like headaches, nausea, fatigue etc. Even the pee, sweat and breath stinks from the byproduct of acetone. Thankfully this side effect wears off if you are in ketosis for a longer duration of time.
CONSTIPATION
This is one of the most common side effects that people on a Keto diet have . This is because when on low carbs, essential fiber from grains, fruits, veggies is not consumed to make bowel movements regular.
THE FINAL VERDICT ON KETO
Any diet that eliminates an entire food group is a nightmare for the person as well as the dietician. It stresses the body and is not easy to follow. Because of the restrictive nature of the Keto diet, it came in last place in the 2018 US News & World Report’s review of 2018 diet.
We have seen the role of Keto diet for neurological illnesses and in treatment. It may act as a quick weight loss tool like other restrictive diets but can also encourage eating disorders. This diet focuses on the quantity of food more than it does on the quality of food.
No matter what diet you are following, it is important to remember all food groups are important and everything should be in moderation. Focus on quality food, portion control and working out. Choose a healthy lifestyle not a quick fix weight loss life.
How to make your Keto diet healthier:
Despite the issues mentioned above if you do decide to adopt the keto lifestyle you can give it a healthier twist.
* Instead of consuming dairy fats like butter and cream, you can consume polyunsaturated fat from flax or sunflower seeds or oils, or fish
* Consume plenty of produce.
* Hydrate yourself since any diet low in carbohydrates can lead to dehydration.
Have you tried Keto diet for weight loss before!? What are your views on this diet ?Let us know in comments below.
]]>Can you imagine khichdi without ghee-- one of the 4 yaars (friends of khichdi)? Hot puffed up rotis with a generous layer of ghee are just the best! I still remember the wonderful aroma of ghee from my childhood, when my mom & grandma made it so lovingly at home. Ghee lit lamps (ghee waale diye) are used in many special occasions in many households all across India.
So is ghee good for you?
First let's find out what is ghee?
Ghee is made from clarified butter. The traditional way to make ghee is to first gently heat cow milk or buffalo milk butter until the water content evaporates. The milk solids are skimmed and then strained. The golden liquid fat that remains is ghee. Pure ghee is made only from cow milk. Ghee is used in Indian and Middle Eastern cuisines but now is slowly getting popular even in the West. Some people may get confused between clarified butter and ghee. Well, the major difference is that clarified butter is similar to ghee but it's generally made using high heat where as ghee is simmered on less heat or under 100°. Ghee takes longer to make than clarified butter; but due to being made on low heat it retains more nutrition and vitamins.
Vitamin C? Ghee has it! Vitamin E? It’s also present in ghee! And so are antioxidants and omega 3s and other nutrients which would be destructed at higher temperatures. Ask any Ayurvedic practitioner and they will recommend ghee! Ghee has been a major part of Ayurveda (a 6000 year old form of medicine that originated in India.) Ghee is used in many Ayurvedic medications. Since ancient times Indians have believed ghee to be sacred and used it in rituals and for worship. It was believed that when you dispense medicine with ghee you get spiritually healed as well!
Ghee not only tastes good in food but when you eat it regularly, you get many vitamins and minerals and a lot of benefits .
Some people may say that ghee is pure fat; is it healthy for me? Well it's true that it is fat and till sometime ago it was believed that eating fat meant inviting weight gain and obesity but now studies have proven otherwise ghee is high in saturated fat like butter, Now many forms of fat present in olive oil and avocado for example are considered good fat and a great addition to a healthy diet and lifestyle..
Now let's see what benefits ghee has.
Since ghee is high in antioxidants, our body can easily absorb more vitamins and minerals from whatever food we eat. This helps to make our immune system stronger. The immune system protects us from outside invasions that may enter our bodies. Ghee has Fat soluble vitamins and minerals which also help to boost our immunity.
Ghee does not have transfats or hydrogenated oils found in butter and other oils. Ghee provides our body essential fats which help our body to perform important functions like cell wall building and brain support. The fats in ghee protect our stomach lining from digestive acids.
Ghee has essential far soluble vitamins like A, D, E, and K. These vitamins help to strengthen our immune systems as well as in proper functioning or the cardiac, cerebral and musculoskeletal systems of the body.
Warm ghee can be taken directly or consumed after mixing with herbs. For example if you mix a paste of tulsi/holy basil and warm ghee it will give you relief from cough.
Ghee has natural CLA (conjugated linoleic acid) if it is prepared from grass-fed cows. Studies on animals and CLA have shown the potential to fight cancer.
. However, more research is needed to confirm this for humans.
Nutritionists believe that ghee is perfect for frying and cooking foods especially at high temperature. This is due to the high smoke point ghee has; meaning even at high temperatures, ghee does not break down into harmful free radicals nor does it generate toxic fumes like many other cooking oils. The smoke point of ghee is 500 degree F.
Did you know ghee is excellent to relieve constipation? In ancient India, ghee enemas were prevalent!! But there’s no need to adopt this method. Just including enough fibrous food and ghee in your diet can bring about relief from constipation. Some Ayurvedic practitioners recommend taking a teaspoon of ghee in milk at night, especially for pregnant women.
Ghee has abundant energy. The fatty acids present in ghee are directly absorbed by the liver. It is also great as a winter food to keep us warm internally.
Have you ever tried applying ghee to your face and lips like a moisturizer or a lip balm? Your skin will feel soft and supple. It is also great as a balm to put on burns and rashes. Dark circles will be reduced if you apply ghee under eyes and leave it overnight. Many cosmetic manufacturers swear by Ghee for its amazing effects on all skin types.
Ghee has a positive effect on our brains’ neurotransmitters which helps us to be in a happy mood. Using ghee will put you in a good mood not because it tastes good, but also because its composition affects our hormones.
THINGS TO REMEMBER BEFORE YOU CONSUME GHEE:
Avoid ghee if you have heart conditions or if you are obese.
The daily amount of fat to be consumed is 10 to 15 grams; so we should not exceed this.
HOW TO MAKE GHEE AT HOME:
Gently melt butter [unsalted] in a saucepan over slow medium heat. The butter will seperate into layers after a few minutes. Foam on top, milk solids at the bottom and ghee will float in between. Skim off the foam and strain the ghee .It should be of a golden hue.
]]>Ghee Rice is one of the most comforting foods in the Indian Subcontinent. A simple meal which provides one with almost all essential nutrients for a balanced diet. Rice provides carbohydrates, Ghee provides healthy fats and a pinch of salt that essential sodium in the diet.
Our Grandparents often recommended these simple recipes like ghee rice when we were young. The challenge is how to adapt these simple recipes to our busy lifestyles.
Our team at ELtheCook has developed these ingenious kits to simplify Indian Cooking for the youth today. Here are 4 delicious, 2 step recipes taking simple ghee rice and making great, healthy food.
Heres what you’ll need..
Kitchen Equipment:
Ghee Rice is simple, easy to digest & even easier to make. Try this 10 minute recipe.
Ingredients:
Method:
How to Enjoy:
This simple Ghee Rice is best enjoyed straight off the heat. The warm comforting notes of the ghee and the mild saltiness of the rice, gives a beautiful and radiant mouthfeel. Yum!
ELtheCook’s Pro Tips:
Jeera Onion Rice is a fragrant version of Ghee Rice, Jeera/Cumin adds a beautiful aroma and also makes this recipe super easy to digest. Its absolutely perfect for kids and toddlers, just starting out on rice. Try this 10 minute recipe.
Ingredients:
(so the convenient thing here is that you get everything in the box, the ghee based tadka with flavours of garlic and bay leaf, and even the fried onions!)
Method:
How to Enjoy:
This Fragrant Jeera Onion Rice is best enjoyed straight off the heat. The warm comforting notes of the ghee and fragrance from the rice & jeera, is a true match made in heaven!
ELtheCook’s Pro Tips:
Lemon Rice is an tangy delicacy made in homes throughout South India. It is known commonly by the name Chitranna. This rice recipe includes the earthy notes of curry leaves and toasty peanuts. Try this 10 minute recipe.
Ingredients:
The team makes sure that you get authentic south Indian flavour by using cold pressed coconut oil (which doesn’t really have that strong coconut oil stench, which most North Indians shudder from!) the kit also includes a pack of Ghee Roasted Peanuts too!
Method:
How to Enjoy:
This Tangy Lemon Rice is best enjoyed hot! The refreshing notes of the fresh lemon juice and the hint of coconut oil, makes you feel you are enjoying a tangy meal on one of the most famous beaches in Kerala!
ELtheCook’s Pro Tips:
Pulav/ Pilaf/ Pulao are generic terms used for a rice dish loaded with ghee, spices and dry fruits. This recipe is a basically a ghee rice on steroids!!
This dish has been rumoured to be introduced to India by none other than Alexander the Great himself! Not only recreating this recipe in your home kitchen is a daunting task, but simply buying ingredients for this dish are expensive and time consuming. The proportions of spices to be used, is also confusing. Luckily we have this 10 minute recipe, which comes close to the real thing!
The Tadka Masala used for this recipe is a hand procured recipe, passed down through the ages as a legacy.
Ingredients:
(Aged Long Grained Basmati Rice, Ghee Based Tempered Whole spices like Star Anise and Black Cardamom, also in the kit is a garnish of caramelized onions & ghee roasted cashewnuts) Decadent, Right?
Method:
How to Enjoy:
Steaming Hot! This dish is going to make your mouth water while you cook it. The kitchen is filled with sweet & fragrant spices! The garnish is going to make this dish decadent & royal. The cashewnuts add a crunch and the caramelised onions give a sweet finish!
ELtheCook’s Pro Tips:
#gheerice #gheericerecipe #howtomakegheerice #howtopreparegheerice #gheericeintamil #howtomakegheericeinpressurecooker #howtomakegheericeathome
Make these fabulous recipes at home! Order ELtheCook's Indian Rice Combo Now!
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