Merits And Demerits Of Keto Diet

Priya Chaudhari discusses the merits and demerits of Keto diet along with inputs from renowned Keto diet expert Archana Rairikar.

- Priya Chaudhari

In general, in an Indian diet, the percentage of distribution of nutrients is 60 per cent carbohydrates and 20 per cent each of proteins and fats. However, the exact ratio depends on your particular needs. Ketogenic diet comprises of foods containing very low-carbohydrate, moderate-protein and high-fats. It contains approximately 60-70 per cent fats, 10-20 per cent proteins and only 10-20 per cent carbohydrates of the total calorie intake.

Keto food substitutions

Keto diet requires many food substitutes as high carbohydrate-containing foods need to be replaced with high-fat foods. It is important to understand different food groups and selections that form the Keto diet. The requirement to choose low carbohydrate substitutes for certain foods help cut carb intake. For example, you can substitute mashed cauliflower instead of mashed potatoes in a recipe, without hampering the palatability too drastically.

The flavour may change as ingredients are different from those normally used in cooking. This may affect the taste and palatability of the meal. But if you understand how to make suitable substitutes then you'll be able to make numerous recipes that won't change the taste drastically. As there are no restrictions for condiments and spices, you can use them to suit your taste buds.

Keto versus low carb diet