Makhana and Keto Diet
WHAT IS KETO DIET
Keto diet has been the buzz word for the last few years. Many people, from celebrities to sports person, to households have experimented with the diet for weight loss and management. The diet has been very popular as it enables fast weight loss without depleting the body of energy.
Keto or ketogenic diet is basically is a high-fat and low-carb diet that works on shifting the body’s metabolism towards fat and ketones and away from carbohydrates. In the process, it helps to lower the blood sugar and insulin levels.
So How does the Diet work?
The ketogenic or Keto diet is based on the principle that depleting the body of carbohydrates (low carb consumption), an individual can force the body to burn fat for fuel, instead of carbohydrates, thereby maximizing weight loss.
When one consumes food products that contain carbohydrates, the body converts them into carbohydrates into glucose, or blood sugar, which it then uses for producing energy.
When on a ketogenic or keto diet plan, the goal is to restrict carbs intake so that the body uses and breaks down fat for producing energy. During the process, fat is broken down in the liver, which further produces ketones, which are by-products of metabolic reaction. These ketones are then used for fuelling the body in the absence of glucose.
VERSIONS OF KETO DIET
Different versions and types of Keto diets are recommended by nutritionists and dietary experts depending on the individual goal plans, life styles, demographics and other factors. These include:
Standard ketogenic or keto diet (SKD): This diet plan includes consuming a very low-carb, moderate-protein and high-fat diet. The diet combination typically contains 75% fat, 20% protein and only 5% carbs
Cyclical ketogenic or keto diet (CKD): This diet plan includes cycles or periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic or keto diet (TKD): This diet plan includes having a high fat diet with added carbs around workouts.
High-protein ketogenic diet: This diet plan is similar to a standard ketogenic diet, the only different is that it includes more protein. The diet combination is often including 60% fat, 35% protein and 5% carbs.
MAKHANA’S ROLE IN KETO DIET
These days Makhana or fox nut forms an inherent part of the keto weight loss diet plan. It has become the ‘numero uno’ choice for individuals aiming for weight loss and/or looking at weight management. This nutritious superfood has the punch of all the goodness of minerals like potassium, magnesium and antioxidants.
For individuals following the keto plan, makhana really helps in weight loss as it is high in fibre and low in fat and aids in weight loss across all age groups. Phool makhana helps in triggering the metabolism rate thereby reducing weight. Consumption of Makhana also helps in detoxification of liver. The high magnesium content found in Makhana flakes and Makhana seeds helps people consume it in different varieties without getting bored and also reaping the benefits at the same time.
Another reason why Makhana is so popular with Ketogenic diet followers is because it is low in Calories. A 50 grams serving of dry-roasted makhanas has 180 calories. Apart from low calorie, Makhana has zero saturated fat.
As Keto diet works on consuming high fat, makhana can be easily sauteed in all types of oil and hence is a popular snack option during the diet plan.
IMPORTANCE of MAKHNA IN KETO DIET
Numerous nutritionists and health experts now recommend the keto diet for millennials looking at fast weight loss. Consuming makhana along with other similar food groups as part of the keto diet plan offers the following benefits:
Heart disease:Experts believe that consuming makhana or fox nut as part of the ketogenic diet can successfully manage body fat, HDL cholesterol levels, blood pressure and blood sugar levels.
Polycystic ovary syndrome: Another factor that helps makhana consumers during the diet plan is that it can aid in reduce insulin levels, which may play a key role in managing polycystic ovary syndrome.
Acne:Consuming makhana or lotus nuts during keto diet plan helps in lowering insulin levels and eating less sugar or processed foods may help improve acne. These benefits have been experiences by a number of individuals. However, it is best to consult a nutrition expert and eat a proper diet plan as recommended by them.
Managing Blood Pressure: Millions of people around the globe suffer from hypertension or high blood pressure. For individual undertaking keto diet, makhana also helps in managing the blood pressure levels. Makhana nuts or gorgon nuts when consumed regularly as part of the diet plan, help a lot in regulating blood pressure as it contains high amount of potassium and low amount of sodium. Nutrition experts suggest consumption of makhana seeds, in combination with walking and light exercises every day to help maintaining optimum blood pressure level
FOODS TO BE AVOIDED DURING THE DIET PLAN
Since keto diet involves a combination of high fat and eliminate as much carbs as possible. Following food are normally avoided by individuals when following the diet:
Following is a list of food groups that need to be reduced or eliminated, when one is on a ketogenic diet:
Sugary foods: Sodas, fruit juices, smoothies, cakes, ice creams, sweet candies, should not be consumed when on keto diet
Grains or starches: Wheat-based products, rice, pasta, cereal, should be avoided
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.should be avoided during the diet
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These products should be avoided as they often contain sugar and unhealthy fat.
Unhealthy fats: One should limit the intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Alcoholic beverages should be avoided when following the keto diet plan as they have high carb content and may reduce the benefits of ketosis.
Sugar-free diet foods: These foods are often highly processed and thus are often high in sugar alcohols, which in turn may impact the ketone levels in some cases.