Keto diet myth and reality

Mumbai: After you hear the rave about ketogenic diet propelled by various celebrity artist and wellness influencers, you might decide to try it yourself. Despite the regular hypes, people are still unsure of the facts associated with ketogenic diet and how does it work.

In essence, it is 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, starts breaking down stored fats absorbed from previous crabs into molecules called Ketone Bodies. It is also known as the process of ketosis.

Most people opt for intermittent fasting along with ketogenic diet for fitness and weight loss, as it helps shed the extra kilos faster as compared to traditional weight loss plan. Without fully understanding the mechanism, people adopt to this lifestyle without knowing the relevant facts associated with it. 

Myth Associated: there are certain myths that are associated with Keto diet.

Keto – diet is the only effective therapy for weight loss.

Fruits and veggies contains high carbs, thus cannot be eaten

Keto – diet is applicable to all

It is all about eating butter and bacon

Keto – diet plans are high in protein

There should be only one keto-diet plan followed by all.

Keto for real:

It is 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%, asn since body uses sugar 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 is why it is called a ketogenic diet.

People with diabetes are keen to follow ketogenic diet, as it is an effective approach to reduce weight and control the blood sugar level. It has shown to be beneficial in patients with Type 2 diabetes. Pregnant women and lactating mothers are not advised to follow this and also people with kidney disorder.

The diet 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 when following this diet. Since it restricts intake of fruits and many vegetables, there may be deficiency of vitamins, minerals etc. Also because the protein intake is very low, muscle mass may be affected. And in patients with co-existing cardio vascular disorders it may be harmful.

Recommendations:

Though keto diet is beneficial, it is an extreme diet and difficult to sustain it for long. 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 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 well-being.

There is nothing like a lifestyle 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 long lasting benefits. Thus, a keto diet should be tried only when there are few other alternatives.

*Disclaimer: This article has been contributed by Dr Sujatha Valvawar, Pathologist, Health and Lifestyle Coach and Nutritional Consultant. The opinions expressed within this article are the personal opinions of the author. The facts and opinions appearing in the article do not reflect the views of Deccan Chronicle, and Deccan Chronicle does not assume any responsibility or liability for the same.