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Keto diets everything you need to know, fad or fab?

Before celebrities started endorsing it, the Ketogenic diet (or keto) was famous among 19th-century doctors and physicians. It was used to treat epilepsy, diabetes, PCOS, and other such diseases. Today, most people follow its strict plans to lose a few pounds. But is it worth it? Let’s find out.


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What exactly is a Keto diet?

The Keto diet is a low-carb high-fat diet that helps you lose weight; many people have been able to achieve their dream bodies. “I was 100 kgs when I started my Keto journey and today I am a happy 62 kgs,” says Priya Dogra the owner of Keto for India.

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It is said to be very similar to Atkins and Dukan diets which were used to cure certain ailments and reduce the frequency of seizures. Therefore it is advised to contact a dietician before you start restricting your body of the food it needs.

How does this diet work?

The purpose of this diet is to cut down on the intake of carbohydrates and help the body use fat for energy production.

Eliminating carbs from your diet leads to the absence of glucose in the blood which leads to Ketosis. Upon entering the state of ketosis, the body starts to break down the fats to form Ketone molecules which become its primary source of energy.

Sounds complicated? It is anything but. A keto diet gives you the freedom to consume high-fat foods – eat fats to reduce fats – stay away from carbs at all costs!

What are you allowed to eat?

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If you are looking to lose weight or control your blood sugar level, you will have to reduce the carbohydrate intake to 30-50 grams per day.

As we said earlier, assistance from an expert is necessary if you wish to pursue this dietary regime. That being said, let’s look at what can be eaten and what should be avoided (carbs, it is carbs).

  • Animal Proteins: Fishes and shellfish, meat and poultry, and eggs and your friends (that you can eat). Avoid seafood such as octopus as it contains carbs. Fresh meat from animals is good for providing your body with proteins, omega-3, and insulin sensitivity.
  • Dairy: Cheese, cottage cheese, yogurt, cream, and plant-based milk can be consumed.
  • Vegetables: Your daily dose of vitamins, minerals, and antioxidants will be from green vegetables (yes, you cannot avoid them). Salad and cooking greens, herbs, squash, peppers, broccoli, mushrooms, radishes, okra, tomatoes, eggplants, cucumbers, etc. can be added to your meal plan. Also, avocados and olives can be eaten.
  • Plant-based foods: Nuts, seeds, berries, dark chocolates, and cocoa powder are good for keto.
  • Oils: Olive oil which is highly beneficial for your heart is included in the diet plan. Butter and ghee, as we know, are great sources of fats.
  • Coffee and tea can be consumed but without sugar.

Here’s a short list of foods that you need to avoid: grains, sugar, sugary foods like cake, cookies, etc., starchy veggies, fruits, beans, legumes, mayonnaise, processed oils, alcohol, sugar-free foods, root vegetables, chips, and juices.

Should you consider going on a Keto diet?

The promise of weight loss and freedom from low-fat foods is pretty convincing. However, it is important to look at the disadvantages of a diet as well. This helps you make an informed decision even after you have got the green signal from your doctor.

“The keto diet is not for everyone. Certainly, if you have blood sugar issues or a history of heart disease, you should not try this diet without a doctor's supervision” advises Kimberly Holland from her personal experience.

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Here are reasons to skip this trend:

  • Difficult to follow.
  • Fewer nutrients with the meals.
  • Lack of a fibrous diet leads to constipation.
  • Added risk of kidney stones, increase in uric acid in the blood, and cardiovascular diseases.
  • Dizziness and tiredness – which is opposite to the claims of the diet.

During a diet, people tend to listen less to their bodies and more to the dietician, which can be harmful in the long run. Dr. Bernard of Washington, DC, shares his expert opinion in an article “But even when it does, the risks greatly outweigh any benefit — and the weight-loss benefits are short-lived for most people, anyway.”

If the major benefits of the diet, weight loss, and high energy, are temporary, one can skip putting their bodies through it and try switching to a balanced diet instead.

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