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?
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?
- 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?
- 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?
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?
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.
FAQs
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.
What kind of chicken can I eat on keto? ›
The good news is both white meat and dark meat are ok to eat on keto diet. However the best kind of chicken to use is certainly chicken breast as it is the leanest cut. However if you want your chicken to have more flavor, chicken thighs are the best.
Is hot sauce OK for keto? ›
Hot sauce can be considered keto friendly because it contains few to no carbohydrates, as well as little to no sugar or other added sweeteners. Additionally, many hot sauces are naturally low in calories and contain beneficial nutrients like capsaicin, which may help boost metabolism and suppress appetite.
Can I eat Popeyes chicken on keto? ›
Traditional breaded fried chicken isn't usually keto-friendly. This includes the fried chicken breast from Popeyes, which has 14 grams of net carbs. There are 4 grams of net carbs in one Popeyes fried chicken leg. The 6-piece ghost pepper wings have 19 grams of net carbs.
Can I eat spicy chicken on keto? ›
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.
How many eggs can I eat in a day keto? ›
It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.
What condiments can you eat on keto? ›
Keto practitioners incorporate a variety of different condiments into their diets, including hot sauce, low-carb BBQ sauce, sugar-free ketchup, mustard, ranch dressing, mayonnaise, guacamole, soy sauce, sour cream, and more.
Is peanut butter keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Is sour cream keto? ›
Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.
Is salsa OK for keto? ›
Yes, as we talked about above salsa is definitely keto friendly! Salsa usually only has a few grams of carbs per serving and is loaded with nutritious ingredients, so you can add a burst of flavor to your meals without any guilt. Just be sure to choose a salsa without any added sugar.
Hot Dogs Are Keto-Friendly
Hot dogs are made with ingredients that are naturally low in carbs. An average hot dog is about 1.73 grams of total carbs. As for the bun, you can't have a conventional bun in order to follow the keto diet. The average hot dog bun will cost you 24.3 grams of total carbs.
What condiments are not keto? ›
Ketchup, tomato sauce, and tomato paste are not very keto friendly. Tomatoes are one of the higher carb veggies and there are usually some added sugars in there. That being said, there are some great options out there for lower sugar versions but they still have some carbs.
Is Subway keto? ›
With between 55 and 57 grams of carbs apiece, none are a good fit for a keto diet as-is. But since this is Subway, it's easy to tailor your meal to your preferences. Just order your wrap without the bread. Eggs, cheese, and meat are all keto-friendly.
Can I eat unlimited chicken on keto? ›
The Best Meats for Keto
Only about one-fifth of your meal should be protein. If you've done that math, that makes high-protein meat choices, like skinless chicken breasts or fish, things you should only eat sparingly.
Is KFC allowed on keto? ›
KFC. Although KFC is renowned for the Colonel's crispy fried chicken, its batter unfortunately adds 8-11 net carbs for just one medium-sized piece. That being said, KFC can still be a keto-friendly spot to hit up when ordering Kentucky grilled chicken.
Is a rotisserie chicken keto-friendly? ›
Yes, rotisserie chicken is keto-friendly. It's a carb-free option and a great source of protein (20-25 grams of protein per portion size). But you need to be careful about the part of the whole chicken you eat since some options have a high-fat content (mostly from saturated fats).
Can you eat as much chicken as you want on keto? ›
Meat and poultry are popular with people on the keto diet because they're high in fat and very low in carbs. However, scientists have found links between eating too much meat on a regular basis and health conditions like heart disease, type 2 diabetes, and excess weight.
Can I have KFC chicken on keto? ›
KFC. Although KFC is renowned for the Colonel's crispy fried chicken, its batter unfortunately adds 8-11 net carbs for just one medium-sized piece. That being said, KFC can still be a keto-friendly spot to hit up when ordering Kentucky grilled chicken.
Is breaded chicken ok on keto? ›
Fried chicken can be part of a healthy keto diet as long as you prepare it right, substituting high-carb ingredients with healthy fat and low-carb alternatives. These primarily include breading and cooking oil. As much as possible, avoid consuming take-out fried chicken unless you remove the breading before eating it.
