|April 06, 2023


Nowadays, dietary regimens that are focused on the consumption of lower quantities of carbohydrates, like the ketogenic diet, for instance, have become very common. The Keto diet has long been linked scientifically to quick fat melting and sustained weight loss.

History of the Keto Diet 

It is commonly assumed that the Ketogenic or Keto Diet first came into notice around 1920 as a potential treatment for epilepsy (under the strict medical supervision of course!). But more recently, keto is considered an excellent diet regimen for weight loss.  

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Although exercise and working out are extremely important as everyone already knows, the diet regime/discipline we follow, also ensures that all our efforts in the gym don't go waste. 

Low-carb diets like the ketogenic diet have gained a lot of traction of late, for promising rapid weight loss and controlling hunger pangs. There are several conflicting studies on the topic and while some health experts say that the ketogenic diet is harmful, other research studies done on Keto Diet have come up with the exact opposite conclusion. Nevertheless, there has been a steady increase in the popularity of the ketogenic diet for weight loss. 

What exactly is a Keto Diet?

Keto Diet

Any diet that is essentially a low-carb, high-fat diet can be called a Ketogenic Diet. It is usually a high protein-based diet that powers the body to consume fats instead of starches to produce vitality. The basic concept behind Keto Diet is “Ketosis”. It is the driving mechanism of the ketogenic diet, and the reasoning behind it is quite simple.

When your body is starved of sufficient carbs to burn for energy, it automatically starts burning fat, which then results in ketone formation which is then used to draw power for all bodily functions. This process is known as Ketosis.

Nowadays, many people choose to follow a keto lifestyle because it has proved to be a very effective way to lower risk factors for disease and lose weight, as confirmed in numerous studies:

  • Low-carb diets lower your blood triglycerides
  • This regimen regulates the optimum functioning of body organs and tissues. 
  • Keto aids in maintaining a healthy weight and helps prevent the accumulation of belly fat.
  • Including protein in your diet suppresses hunger and prevents overeating.
  • Proteins are essential for developing strong bones, muscles, ligaments, skin, and blood.
  • A protein-based diet like Keto also helps to balance the production and effective optimization of chemical enzymes and hormones.
  • Following a low-carb diet can lead to an increase of "good" HDL cholesterol in your blood.
  • For people having diabetes and insulin resistance, cutting down on carbohydrates can lower insulin and blood sugar levels.
  • Following a low-carb diet like keto can be a very effective way to lower blood pressure.

Also, keto and low-carb diets have been proven in studies to be beneficial for treating children with epilepsy. The same eating styles are now being studied for their effect on other brain conditions, including Alzheimer's, Dementia, and Parkinson's disease.

What exactly does a ketogenic diet contain?

Keto Diet
  • Meat and fatty fish: Poultry without skin, fish, lean meats. If you eat meat, ensure that you eat white meat, multiple times more regularly than red meat.
  • Eggs and all dairy products like skimmed and low-fat milk, cheese, and cottage cheese.
  • Unsalted nuts, seeds, and soy items.
  • Avocados, healthy oils, condiments.
  • You can easily consume healthy spices like turmeric, ginger, coriander, black pepper, etc.

    What are the foods to avoid in Keto?

    foods to avoid in Keto?
    • Beans/legumes, root vegetables, most fruits
    • Grains, starches
    • Any other overly sugary, high-carb, or "diet" (overly processed) food: Always try and remove your intake of trans and saturated fats, processed meats, and unnecessary sugars.

    Should spicy chicken be avoided on a Keto Diet? 

    spicy chicken

    Surprise surprise!!

    You would love to know that you can eat all kinds of meats on the ketogenic diet, so you are free to choose from many non-vegetarian dishes. 

    Yes, really!!

    For instance, spicy chicken, hot and spicy chicken, spicy fried chicken, spicy chicken curry, spicy grilled chicken, spicy chicken nuggets, tandoori chicken dishes, etc., are examples of some keto-friendly Indian dishes that non-vegetarians can easily add to their daily diet. 

    Apart from the above, a dish like Chicken Malai Kabab is considered the best keto-friendly food due to its high fat content. Similarly, hot fried chicken, mutton kebabs, grilled chicken, tandoori chicken, etc. can be included in any keto or keto-based diet. Likewise, all types of egg-based dishes, such as egg curry, egg scramble, and other such recipes, are allowed in a keto diet.

    What is the nutritional value and content of Spicy Chicken?

    spicy chicken

    If you take a daily value of a 2000-calorie diet, the total calorie content of a standard spicy chicken dish is around 390-400 gm. Out of this, the carbohydrate content would come to around 8g, fats would be around 19g, and protein content would be about 45g. Hence, any spicy chicken dish is ideal for consumption on a ketogenic dietary regimen. 

    However, you also need to be aware that packaged tandoori paste often contains sugars, stabilizers, and wheat, which are not allowed in a keto diet regimen. It’s therefore better that you make your tandoori marinade, as you’ll eliminate all these extra carbs. And additionally, you can also adjust the level of spice to your taste.


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