Wondering what is this ‘Keto diet’ that everyone keeps talking about? Let us help you. This trending and controversial diet have been gaining a lot of popularity in recent times because of its potential benefits. So let’s begin.
What is a Keto diet?
Ketogenic Diet is a diet in which the carbohydrates are fewer, which in turn suppresses the insulin production to a great extent.The breakdown of fat releases Ketones which are an alternative fuel for the body to the glucose. In this case, body releases glucagon, a hormone which is released when the blood glucose levels are low which releases the glycogen stores of the liver. When this situation occurs recurrently, the glycogen stores of the liver gets depleted and this leads to beta-oxidation- increases the release of free fatty acids from the fat cell. Due to this beta-oxidation, it releases ketones as the source of energy. In simple terms, it helps you burn fat.A well followed Keto-diet can be sustained for 3-4 months.
The aim of Keto diet?
The aim of a well-followed diet is to force the body into a metabolic state.There is no starvation of calories but there is starvation of carbohydrates. A keto diet is designed to reach optimum ketone levels. It has been observed that people who have experienced this diet have reported more of an inch and fat loss over weight loss.
How does one know they’re in Ketosis?
There are a few ways to find out whether one is or not in ketosis. One can use a blood ketone meter or Urine ketone strips. Also, observing and listening to your body signals is another way.
What to eat?
- Limit pulses
- Starchy foods(rice,potatoes)
- Sweet sugary foods(like colas,ladoos)
- Refined grains(bread,pasta,rice)
- Fruits like apples,oranges,bananas
- Add chicken,fish and egg to the diet.
- Leafy greens and above ground vegetables like spinach, cabbage or broccoli, zucchini
- Icecreams, greek yoghurt, cream
- Nuts and seeds(walnuts, almonds, sunflower seeds, chia seeds)
- Other fats (coconut/olive oil, ghee, butter)
- Fruits like avocado and berries
KEEP YOU MACROS RIGHT!
When you follow the ketogenic diet it is important that you get the macronutrient ratio right. The ideal ratio should be 5 % i.e. 20 grams of calories from carbohydrates that too, complex carbs. 30% of calories from proteins and 65% of calories from fat.
BENEFITS AND DOWNSIDES
The ketogenic diet is one the most effective cutting diet but it is not all magical there are some shortcomings too to it.
BENEFITS OF THE DIET:
- Weight loss: The body uses fat as an energy source so there will be significantly visible weight loss. The body turns into a fat-burning machine.
- Increased energy: Fat is a more reliable energy source thus giving more energy. There is more satiety because fatty foods are usually found to be more satisfactory. This in turn normalizes hunger.
- Insulin Resistance: Insulin resistance can lead to type II diabetes if left unmanaged. An abundant amount of research shows that a low carb, the ketogenic diet can help people lower their insulin levels to healthy ranges.
- Control Blood Sugar: Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets.If you’re pre-diabetic or have Type II diabetes, you should seriously consider a ketogenic diet. We have many readers that have had success with their blood sugar control on keto.
- Radiant Skin: It has been observed that people who follow this diet have found themselves with healthy and glowing skin.It also decreases the dryness of the skin.
DOWNSIDES OF THE DIET:
- Digestive Issues: Changes in the diet can lead to digestive issues. Constipation and diarrhoea are common issues but constipation is more common. However, digestive issues are usually ended within a few weeks.
- Keto flu: In the beginning of ketosis, you may experience a range of negative symptoms. They are often referred to as “low-carb flu” or “keto flu” because they resemble symptoms of a flu-like headache, nausea, insomnia, reduction in physical performance. These issues may discourage people from continuing to follow a ketogenic diet, even before they start reaping all the benefits.However, the “low-carb flu” is usually over within a few days.Also, people seem to avoid their social affairs as they’re on a restrictive diet. The guilt factor of eating carbohydrate incidentally is also there.
My opinion on Ketogenic Diet
If you ask me, the ketogenic diet is a complete No No from me. Firstly, it’s completely off-track from our regular balanced diet, leaving out 1 major nutrient and consuming heaps of the other is something one would not be able to sustain for a long time. Anything in excess is not good like excess fat can lead to high lipid profile and excess protein can lead to high uric acid levels. How long will you be able to stay away from your chapatti, rice or bread? Food should always be a balance of all nutrients which is the easiest and safest option to opt for.