Not everything said and written about the ketogenic (keto) diet is positive; it may not work for everyone and may even have drastic effects on some. However, keto coach Rahul Kamra, founder of Ketorets, who embraced the diet approach in 2017 for fat loss and experienced “anti-inflammatory benefits,” believes in its potential. Kamra, who has coached clients like The Freelancer actor Mohit Raina, IC 814 actress Pooja Gor, and Gyaarah Gyaarah actress Kritika Kamra (also his sister), stressed the importance of proper guidance and personalisation.
“The key is balance and monitoring nutrient intake. When done correctly, the keto diet can be highly effective for weight loss, managing blood sugar, and improving energy levels,” Kamra explained to indianexpress.com in an email interview. He advocates for sustainable, well-rounded keto plans that prioritise long-term health and believes education and support are crucial for success.
Mohit Raina’s Keto diet
Kamra shared insights into his work with Raina, decoding his three-month diet: “The day began with ghee coffee containing 60 grams of ghee and 20 grams of almonds. During the day, he had a salad with cucumber, lettuce, and a lemon vinaigrette dressing. He could also opt for avocado or guacamole,” Kamra said.
For those following a ketogenic lifestyle, Kamra recommended starting the day with healthy fats, such as a fat-rich coffee—often referred to as bulletproof coffee—made with ghee, butter, or coconut oil. “This not only kickstarts the body’s fat-burning process but also keeps you satiated for hours. Alternatively, a fat-rich meal can serve the same purpose in the morning,” Kamra said.
For Raina’s evening meals, chicken was his preferred choice, with Kochi curry being his favorite. Kamra also applied intermittent fat fasting to Raina’s routine, allowing him to snack as needed based on hunger cues. Kamra suggested sticking to one or two daily meals with “intermittent nibbling.” “Snack on low-carb, high-fat options like cucumbers, cheese cubes, peanuts, almonds, walnuts, avocado, mixed seeds, or fresh coconut. These small snacks can keep your energy levels stable without breaking ketosis,” said Rahul.
Pooja Gor’s Keto Journey
Pooja Gor began her keto journey in 2019 at Kritika’s behest. “Pooja wanted to explore keto after seeing my sister’s success. We followed the keto diet for five months, though Pooja initially hated starting her day with ghee coffee,” Kamra said as he detailed her routine.
Gor’s morning started with 40 grams of ghee coffee and 20 grams of walnuts or almonds. Her meals during the day included palak paneer or bhurji. “On some days, we treated cravings with an almond brownie milkshake or chocolate mousse,” Kamra said. Evenings were reserved for sautéed vegetables and paneer.
“We gradually transitioned to a routine where we fasted from the fat coffee in the morning until the evening meal. Pooja lost five inches from her waist in just one month. Her skin also improved significantly,” Kamra said. His approach to evening meals centers around having a well-cooked, balanced keto dish while rejecting the idea of rigid meal times like “lunch” or “dinner”. “On keto, it’s more about listening to your body and ensuring you stay in a fat-burning state,” he said.
Black coffee helps? (Source: Freepik)
Kritika Kamra’s keto approach
Calling his sister Kritika a “non-fussy eater,” Kamra mentioned that her keto journey in 2019 and 2022 wasn’t just about fat loss, but about staying “metabolically healthy”. “Her current routine includes intermittent fasting and rigorous workouts, with her travel plans carefully aligned to accommodate her dietary needs. Kritika is a mindful eater and always keeps her choices in check,” Kamra said.
However, Kamra stresses that following any diet, including keto, is important, as is fitness. “Strength training and cardiovascular exercises like walking, cycling, or swimming work well with a keto diet, just as they do with any other. Consistency, along with balanced meals, is key to reaching your fitness goals,” Kamra said.
‘Keto is effective but not necessarily for everyone’
While the keto diet works well for many looking to lose weight or manage conditions like type 2 diabetes, Kamra acknowledged that others may find it too restrictive, especially athletes or individuals with high-intensity training regimens. He also suggested that those with kidney issues or eating disorders should consult a medical professional before starting keto.
“The keto diet is a powerful tool for improving health, but it must be approached with full understanding. Make sure you are informed and prepared,” Kamra said.
DISCLAIMER: Always consult your health practitioner before starting any routine.