Diabetes is a very rampant metabolic disorder which is on the rise. The terror of this big “D” has gripped the population. More and more people are falling prey to this lifestyle-related problem. Hence, Many have now started thinking for Indian Keto diet plan for Diabetes to control blood sugar and lose weight. Do you think it will help? Let us find out.
Diabetes manifests when the pancreas produces negligible or no insulin or when the body fails to respond appropriately to insulin. Diabetes is not an illness. Hence, there is no cure for it. People with diabetes need to manage their blood sugar levels to stay healthy.
Keto Diet in Diabetes
Doctors generally prescribe various drugs to treat diabetes. People who produce very less insulin or no insulin need to take insulin shots to manage their blood sugars; While, Type 2 diabetics have to work out better in order to increase their insulin response. Diabetes can be prevented with better food choices, increased activity, as well as with weight loss.
We have all tried various diets and tricks to control blood sugars. Have you ever thought about trying a keto diet to control blood sugars?
A keto diet is a high-fat as well as a very low carbohydrate diet. The diet recommends that people eat 20 grams of carbohydrates or below per day. Thus, the goal is to eat 3 to 4 g of fat for every 1 g of carbohydrate and protein.
Let us see if the keto diet will help in controlling blood sugar levels? Or does the keto diet have any side effect on diabetes?
Effect of Keto diet on Blood Sugar Level
Keto diet restricts carbohydrates, thus, there is very less sugar available for the body to use. This leads to burning of fat for fuel as an energy source.
A keto diet helps in type 2 diabetes as it allows the body to maintain low but healthy glucose levels. The suppressed amount of carbohydrates prevents large spikes in blood sugar, in turn, reducing the need for insulin.
Studies show that keto diets have been helpful in the reduction of 3 months average of sugar known as HbA1c.
Effect on diabetes medication while on Keto Diet
Keto prevents a sudden surge in blood glucose levels. This may help to eventually reduce the dose of medication.
However, those who follow the keto diet and are on insulin regime may be at a higher risk of developing hypoglycemia. Hypoglycemia may cause dizziness, tiredness, sweating, hunger, irritability, headache, etc. In severe cases, a person with hypoglycemia episode can slip into a coma. Hence, If you are a diabetic on insulin and wish to follow a keto diet, It is extremely important to constantly monitor your blood sugar on a daily basis.
Keto Diet plan and its effect on weight loss in Diabetics
The keto diet pushes the body to use fats as a source of fuel. This helps burn fat cells, which is the ultimate goal for weight loss and insulin resistance in type 2 diabetes. This might be useful for pre-diabetics to prevent or delay the onset of diabetes mellitus.
To Understand in depth about the original Keto diet plan, you can check this video on Indian Keto Diet plan for Beginners.
Benefits of keto diet in Diabetes and Blood Sugar
- Indian Keto diet plan for Diabetes can help in the following ways
- Reduces blood pressure
- Improves insulin sensitivity
- Reduction in dose of medication
- Significant improvement in cholesterol levels
Possible Side effects of Keto Diet in Diabetes:
- Indian Keto diet plan for Diabetes can lead to the following side -effect
- Leg cramps in case of unnoticed low blood sugar levels.
- Noticeable loss of energy and fatigue because the body works more to use fat as a source of energy.
- Mental fatigue – Brain depends on glucose for energy. Carbohydrates are the fastest to provide glucose to the brain.
- Frequent urination during the diet course to remove toxic ketone bodies from the body.
- Headaches in case of constant low sugar levels.
Long-term side effects of keto diet in diabetics :
- If the keto diet is followed for longer than 1-2 months, it may lead to the following-
- Long-term keto diets can lead to acidosis in the body. Hence, resulting in kidney stones.
- Constant high levels of ketones in the blood might lead to an increased risk of bone fractures due to acidosis.
If you wish to follow a properly balanced diet plan for diabetes, you can check these diet plans :
- 1200 calories Indian diet plan for Diabetes
- 1500 calories Indian diet plan for diabetes
- Type 1 diabetic diet plan
Indian Keto diet plan for Diabetes
Here is a sample Indian Keto diet plan for Diabetes to control blood sugar level and lose weight. You can manage your diabetes by following this Indian Keto diet plan for Diabetes for 1 month.
This Indian Keto diet plan for Diabetes is divided into 4 phases. Each phase should be followed for 1 week.
Take this as a trial week. It might give you a clear picture if the keto diet suits you or not. Hence, Do not forget to check your blood sugar frequently and keep a track of the levels by noting it down for reference.
|Breakfast||1 cup Coffee Latte||Bullet coffee, green tea, black coffee, green coffee|
|Paneer Bhurji 1 cup||Egg omelet, egg bhurji,
|Lunch||2 cup Chicken chili fry||Paneer chili, fish curry,
|1 glass Ginger and
|Spinach soup, tomato soup,
Bottle gourd juice
|Dinner||2 cup Grilled spinach with mushrooms||Mushroom soup with
grilled fish, grilled chicken,
chicken and spinach salad
You will see the significant changes in blood sugars during the second week. Keep a check on blood sugars regularly. Be constantly in touch with the registered professional during the diet schedule.
|Breakfast||1 cup Bullet
|Black coffee, green tea, coffee latte,
|Egg omelet, boiled eggs, paneer tikka, mushroom stir fry|
|Lunch||3 piece Paneer Mushroom tikki||Chicken patty, barbequed paneer roll wrapped in spinach, chicken fry, mushroom stir fry, mushroom chili fry|
|½ cup Cheese Tomato Dip||Spinach or tomato chutney, spinach or tomato soup|
|1 cup Grilled Cucumber||Grilled pear, green salad, dudhi juice
or Kale chips
|Dinner||2 cups chicken dumpling in tomato gravy||Paneer dumpling in tomato or spinach gravy, chili chicken, fish fry, egg omelet, barbequed mushrooms|
With this Indian Keto diet plan for Diabetes, The medication dose has to be adjusted maximally in the third week. Thus Keep a constant check on blood sugars.
|Breakfast||1 cup Bullet Coffee||Black coffee, green tea, black tea|
|Almond flour roti/pancake||Avocado smoothie, egg, and avocado salad|
|Every 1 – 2 hours after breakfast till dinner time||infused water or zero calories liquids||Lemon mint water, barley water, berry mint water, melon infused water, cinnamon water, lemongrass water, green tea|
|Dinner||4 Boiled eggs||Egg Omelette, scrambled eggs, fish fry, grilled or stewed fish|
|1 cup Chicken soup||Grilled chicken, chicken dumpling in spinach sauce, mushroom chicken salad, chicken chili fry|
|1 ½ cup Green Paneer Salad||Spinach dip with grilled pears, green salad, chicken salad with boiled eggs|
If you choose to follow this Indian Keto diet plan for Diabetes, Then be very cautious. The fourth week has a high risk of hypoglycemia episodes. Continue only under the guidance of a registered professional. Keep monitoring your blood sugars constantly. If not, you can continue to follow week 2 and 3 again.
Week 4 calls for 20 hours of fasting. So you need to consume only 1 meal in a day. Hence a lot of people prefer to stick by week 1 and 2 for the max time.
|Every 1-2 hours till dinner time||1 glass zero calories liquids or infused water||Lemon mint water, barley water, berry water, melon infused water, cinnamon water, lemongrass water, green tea|
|Dinner||2 Boiled eggs||Cheese egg chicken salad scrambled or poached eggs, egg omelet, paneer tikka, paneer bhurji, paneer mushroom patty|
|2 cup Chicken Spinach soup||Chicken with veggies salad, grilled chicken, chicken chili fry, minced chicken salad, Smoked paneer, barbequed paneer, grilled paneer|
Following an Indian Keto diet plan for Diabetes needs a lot of precision with regards to the composition of food for a diabetic. There has to be a constant balance between the blood sugars and the energy requirement. Hypoglycemia is a major side effect of the keto diet for a diabetic, Hence proper guidance of a registered professional is mandatory. We can help you in planning a customized diet for you based on your blood sugar levels and food preferences. check this page – Diet Services.