After you hear the rave about ketogenic diet propelled by various celebrity artist and wellness influencers, you might decide effectuating it as a test-drive for yourself. Despite the regular hypes, people are still blur of the facts based with ketogenic diet and how does it works? In essence, it’s a consumption of certain prep of meals that cause the body to unleash ketones into the bloodstream. Keto – diet is used for controlling the circulation of blood sugar from food and thus start breaking down stored fats absorbed from previous crabs into molecules called Ketone Bodies. Also known as the process of ketosis. There are a lot of interest shown by some people at the same time some came up with abuzz controversial debates about keto diet and its effect. After a lot of combination and permutation, keto diet still managed to become one of the most popular wellness trend of 2018.
People mostly embarking on intermittent fasting along with ketogenic diet for fitness & weight loss, as it helps to drop pounds comparatively faster than the traditional weight loss plan. But without fully understanding the mechanism, people try diving and adopting the lifestyle without actually knowing the facts and history based with it; they wind up without the improvement they’d had hoped for and thus suffer various nasty mental and physical health consequences.
Dr Sujatha Valarwar, Health and Lifestyle Coach and Nutrition Consultant, revealed about Myths of Ketogenic – “diet is not about avocado roses or peeling apples for real. While people want to jump start with keto or already in a flow with the diet are not meeting the fit and healthy results due to myths listed below.
- Keto – diet is the only effective therapy for weight loss
- Fruits and Veggies contains high crabs, thus cannot be eaten
- Keto – diet is applicable to all
- It’s all about eating butter and bacon
- Keto-diet plans are high in protein
- There should be only one keto-diet plan followed by all.”
Let’s see how it works and to whom it is applicable.
Keto for Real –
Initially, the ketogenic diet consist of high fat, low carbohydrate, controlled protein diet was originally developed in 1920’s for the treatment of patients with refractory epilepsy not responding to anti – convulsant.
She said, “At least half the children with epilepsy were benefited with this with reduction in the frequency of seizures.
- It’s basically a food with very low carbohydrates, and with macros in a ratio of 4:1 ratio of fat, as to protein and carbohydrates.
- A ketogenic diet as it is very low in carbs as low as 5 % , and since body uses sugars as fuel, when the sugars are very low, body uses fat as fuel as ketones , which are the by-products of fat metabolism and that’s why it’s called a ketogenic diet.
- There is a lot of interest and debate about keto diet and its effect in diabetes control. For some people with diabetes are keen to follow ketogenic diet, is an effective approach to reduce weight and control the blood sugar level. It has been shown to be beneficial in patients of Type 2 diabetes, has shown to provide good glycaemic control, with reduced HbA1c values. It’s a good diet to achieve diabetic control and possibly reduce medication, for a limited period of 4 – 5 months. A typical keto meal consists of 75% of fat, 20% protein and 5 % carbs. However, there is not enough evidence of the long term effects of this diet.”
- It is not advised to follow this diet in pregnant women, lactating mothers, people having eating disorders or suffering from kidney diseases.
- It’s a very restricted diet, difficult to sustain for long. Many patients find it difficult to follow after some time. It may cause some fogging, headaches and potential danger of diabetic ketoacidosis.
- The diets can include eggs, chicken, poultry, cheese, eggs, salads, no starch vegetables, olives, butter etc. One has to avoid starchy vegetables, breads, rice, cakes, pastries and sweets while on this diet. Since it restricts intake of fruits and many vegetables, there may be deficiency of vitamins, minerals etc. Also since the protein intake is very low, muscle mass may be affected. And in patients with coexisting cardio vascular disorders it may be harmful.
She recommended that the keto diet has been found to be useful, it is an extreme diet and difficult to sustain on it for a long time. It is advisable to follow a more balanced, practical diet planning, depending on the individuals, based on lifestyle, metabolic state, cultural background and individual preferences. A more sustainable, subtle energy deficit with some fresh fruit while avoiding high glycaemic index foods is a good way to achieve long term results.
- Whole grain, high fibre foods, low in saturated fat, when carefully planned at regular intervals and timings is important for a long sustaining control over diabetes. Healthy habits and combined with physical activity, to build muscle and a healthy lifestyle, combined with stress management and a positive outlook contribute a lot to a healthy life
- There is nothing like a life style change that includes a good exercise regimen, consumption of whole foods, vegetables and healthy habits, combined with a personalised and supervised diet program, which aims at a long term and long lasting benefits. Thus a keto diet should be tried only when there are few other alternatives.