About the program

The ketogenic diet is a strict but an extremely effective and scientifically sound diet. It’s a high fat, moderate protein and an extremely low carb diet where the liver produces ketone bodies from the breakdown of fat and that’s where it gets its name from. During this diet, foods rich in essential fats (MUFAs & PUFAs) and proteins are your best friends. Full-fat paneer, a dozen varieties of cheese, meats (white & red), oil, butter, ghee are going to become staples in your meals. And foods rich in carbohydrates or sugar are your worst enemies.

The science of nutritional Ketosis

The mechanism behind this diet is fairly easy to comprehend. Normally, your body turns to glucose/carbohydrate as its primary source of energy. By depriving your body of all forms carbohydrates, your body can no longer continue to utilize carbs. The body now has two options for energy: fats or proteins. This is where we intervene. We provide the body with more than adequate (more than a regular balanced diet) essential fats and this readily available fat tricks the body into burning fat as its primary source of energy. We then keep the total calorie count less than what you expend causing the body to dig into those fat reserves which are reservoirs of energy. Your body basically is a fat melting machine.

The breakdown of fats releases compounds known as ketone bodies. Hence, the name, the ketogenic (ketone producing) diet. These ketone bodies are transported to each cell of the body where they are further broken down to give you sustained energy. This state where ketones are oxidised to release energy is called nutritional ketosis and once every cell in the body is adapted to doing so, your body is then keto adapted or fat adapted.

Duration of the process/diet

It typically takes 3-5 days for the body to enter ketosis and it takes about 3 weeks to a month to be completely fat adapted. What fat adapted means is that every cell in your body have developed adequate machinery to efficently burn fat for energy. We at Food Darzee recommend this diet anywhere from 1 month to 3 months.

Calories are proportioned as follows:

Fats: 70-75 %

Proteins: 20-25 %

Carbs: 5 % (Ideally not more than 25 gram of net carbs i.e. excluding fibre)

Discalimer :Do not interpret nutritional ketosis as ketoacidosis.

DO’s and Don’ts

While on the ketogenic diet, there are certain Dos and DON’Ts which have to be followed

DOs

• Hydration: Being hydrated at all times is a must. Drinking upwards of 3 litres (10 glasses) of water is a most certain to do on keto. It will most definitely help with any early tiredness and fatigue.

• Electrolyte maintainence: Make sure your electrolyte levels are always maintained. Have 1 pinch of salt in 1 glass of water twice a day.

• Macro Targets: Skipping meals is not advisable as your macronutrient targets will not be met. You rmeals can be divided into 3 or 4 meals a day.

• Workout: Physical training in any form is advisable. It will hasten the weight loss process. I strongly suggest any form of resistance training (weights/ bands/ TRX/ bodyweight) as it aids in preservation of lean muscle mass.

DON’Ts

The don’ts of keto pertain mainly to various food items that cannot be consumed.

These items are rich in carbohydrates and will knock you out of ketosis. (Your body switches back to carbohydrate metabolism). This is the worst form of cheating on keto. Exiting ketosis will set you 3 days back in the cycle. You will delay your results.

• Grains – wheat, corn, rice, cereal, bread etc.

• Sugar – honey, , maple syrup, jaggery, anything sweet.

• Fruit – bananas, mangoes, oranges,chickoos i.e. all sugary fruits etc. except watermelon and papaya (in limited quantities ).

• Tubers – potato, yams, etc.

• Dairy – Milk, curd should not be had without checking in with us.

Following the diet is not a very difficult task. Motivation, hunger to reach your goal weight and a little self-control will take you a long way with this diet.

There are certain minor side effects of the ketogenic diet and ketosis which are stated as follows:

•The first 3 days of keto i.e. when the body is just entering ketosis, one might feel a little weak. This is commonly referred to as the keto flu. It does not happen to everyone. The symptoms are tiredness, weakness, grogginess, headache, gassiness, bloating, and acidity. A quick fix to this is 2 pinches of salt in a glass of water. Keeping the electrolytes up during keto is a very important task. An antacid can be consumed in an emergency. If you do suffer from the keto flu, Do not panic. It is a relatively normal phenomenon. It is just your body being stubborn.

• Constipation is sometimes a common side effect. Tackling this not very difficult. Adequate water intake and a lot of vegetables is the key to this problem.

Nutritionist Profile

Shalini Bhargava has now been a renowned name in the fitness industry for twenty years and has been internationally recognized as a performance enhancement coach, lifestyle and wellness coach group exercise instructor and a personal trainer. And Shalini wants to continue to do more by educating and inspiring people worldwide and passing on her love for itness. Knowing the in-depth knowledge of Fitness and holistic nutrition, after Studying and holding certificates from reputed International Associations from the USA has helped her gain in-depth knowledge about the field of fitness and nutrition.

Shalini hold various certificates:-

• American College of Sports Medicine (ACSM ) Certified Health Fitness Specialist & Exercise Physiologist.

• National Strength and conditioning Association (NSCA).

• American Council of Exercise (ACE) Lifestyle and Weight Management consultant.

• Aerobics and Fitness Association of America (AFAA).

• Stott Pilates.

• The Masala Bhangra Workout (MBW) Master Trainer India.

• Zumba Fitness.

• Schwinn Indoor Cycling.

Shalini extremely passionate about health and fitness, and it is this passion that led the way to JG’s Fitness Centre. As the Founder and Creator of JG’s Fitness Centre in Mumbai, Shalini trains her clients in the fields of Aerobics, Bollyout,Masala Bhangra Workout, Zumba, Power Yoga, Spinning, Stott Pilates, Bootcamps, Circuit and Interval Training, advises them on nutrition that helps in transforming the mind, body and spirit. Alongside, Shalini is also a Faculty Member and Presenter for Aerobic and Fitness Association of America and The American Council on Exercise.

Shalini also successfully runs the Indian Fitness and Aerobic Institute (IFAI), where new methodologies and training techniques are taught to aspiring fitness trainers to go out there and take this further. Shalini has trained her team to provide a holistic approach to health and fitness, and to be a part of motivational, educational programs and team building events for various companies and conferences. By sharing her knowledge, the aim is that every Indian should not necessarily be thin, but understands the importance of fitness and adopts a healthy lifestyle by making exercise a part of it.

Shalini is the Master Trainer for Masala Bhangra and has trained Masala Bhangra Ambassadors in Asia, europe, USA and Australia.

And now, she heads the Fitness Section at Dance With Madhuri and is the Program Director for Bollyout.