The ketogenic diet is a high-fat low-carb diet, which scores of people are adopting to achieve quick weight loss. The diet, which has been the talk of the town since last year, focuses on consuming high amounts of healthy, high-quality fats and lean proteins, to shift the body metabolism to burning fat, instead of carbohydrates for fuel. In a ketogenic diet, upwards of 70 per cent of the daily calorie budget must be fulfilled by fats and fat-rich foods. The diet can be extremely difficult to follow as it deprives the body of carbs and restricts a person to consume less than 50 grams of carbs per day. The exact ratio of these macro-nutrients depends on the needs of your own body. This is why ketogenic diet must be custom-made for everyone and the one-size-fits-all doesn't work in ketogenic diet.
Needless to say, people on ketogenic diet must focus on including more fat-rich and low-carb foods, which are also healthy and nutritious. These mostly include plant-based oils, nuts and seeds, as well as low-carb vegetables. It is important to understand that keto diet may not suit every body, do consult a certified dietician before you make any major alterations to your diet.
Ketogenic Diet: 5 Keto-Friendly Dip Recipes To Try-
1. Avocado Dip or Guacamole Recipe
One of the best fat-rich fruits out there is the avocado, which is used to make the incredibly popular Mexican dip guacamole. A 100 gram portion of avocado contains 15 grams of fat (as per USDA data), which makes it one of the most favoured foods of those following the ketogenic diet.
2. Cashew Pesto Recipe
Nuts are also keto-friendly as they are extremely rich in healthy fats. This cashew pesto dip recipe will fit right into your keto diet. Cashews contain 40 grams of fats per 100 gram portion (as per data from United States Department of Agriculture).
3. Zucchini Hummus Recipe
Zucchini is one of the best low-carb vegetables out there and is hence a good addition to the ketogenic diet. This hummus recipe uses peeled and chopped zucchini as well as soaked almonds and tahini, making it favourable for a high-fat diet.
4. Spinach And Artichoke Dip Recipe
Two excellent low-carb vegetables come together to make this dip, which is both nutritious and keto-friendly. Besides spinach and artichoke, this dip also contains onions, cream, garlic and nutmeg, as well as lime juice and salt.
5. Eggplant Chermoula Sauce Recipe
Another excellent low-carb keto-friendly vegetable is eggplant or brinjal, which contains just five grams of carbs per 100 gram portion of the vegetable (as per USDA data). Besides eggplant, this recipe has tahini paste and a number of herbs like rosemary and thyme as well as lemon juice, olive oil, garlic and basil.
Although the weight loss results of ketogenic diet have been studied, only short-term results have been examined and the long-term effects of this diet are still unclear.
Vitamin D is a fat soluble nutrient, which is known to have potent effects on our body. For a country like India, which is gifted with plentiful sunlight, it was surprising to find that around 70 to 90 percent of the population is suffering from vitamin D deficiency. As per the findings of a new study, researchers found that majority of Indians are Vitamin D deficient and this condition was significantly associated with people suffering from Type-2 diabetes and hypertension.
This finding by P.G. Talwalkar, Diabetologist at Shushrusha Hospital in Mumbai, further confirms that Vitamin D deficiency leads to chronic diseases. "Pregnant women in India have up to 84 percent prevalence of Vitamin D deficiency, which also correlates with the level of Vitamin D deficiency in their newborns," said Srirupa Das, Medical Director, Abbott India, Mumbai. "In adults, Vitamin D deficiency is associated with low bone mass and muscle weakness, which results in increased risk of fractures and bone disorders such as osteoporosis," Das said.
The research was conducted on 1,508 individuals. As per the researchers, in Mumbai there is 88 percent prevalence of Vitamin D deficiency in urban adults. They also revealed that 84.2 percent of Type-2 diabetes patients were Vitamin D deficient, as were 82.6 percent of hypertension patients.
"Our study also investigated co-occurrence of deficiency with hypothyroidism and obesity or overweight condition. A majority (76 per cent) of hypothyroid patients had low levels of vitamin D. Moreover, 82 per cent of patients were obese, indicating that there may be a link between the deficiency, its comorbidities and body weight," said Talwalkar.
"These findings highlight the need for routine screening to ensure early diagnosis and effective management of Vitamin D deficiency to help reduce the burden and risks associated with non-communicable disease," Talwalkar added.
There are various causes of Vitamin D deficiency in India. Most people do not receive adequate exposure to sunlight, as urban and sedentary lifestyles have resulted in less time spent outdoors for work or leisure. High levels of air pollution are also one of the reasons of Vitamin D deficiency in people.
Eat These Healthy Vitamin D-Rich Foods
Dairy products like milk and eggs are rich in Vitamin D. To overcome deficiency of this nutrient, eat the following foods regularly.