The Ketogenic, or keto diet as it is popularly known, is being adopted by Indians as a method of losing weight. But before adopting the diet, there needs to be a proper guidance and understanding of what exactly happens to your body when you adopt it, and what to avoid. We asked the experts on what to do.
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What exactly is the keto diet?
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“Ketogenic (Keto) diet consists of a low-carb diet. Here, to use as energy, one’s body tends to produce ketones in the liver,” says Rizwana Sayed, Registered Dietitian, Apollo Clinic Pune.
“Ideally, this diet is only meant for epilepsy patients. Now it has become a trend. The diet is also high in fats. Thus, if you are following this diet then there will be reduced carbohydrate intake and more fats. Want to grill that excess fat? Then, this diet can be a good choice for you.” She adds that the diet helps tackle blood pressure, cholesterol, diabetes, and body fat, on a temporary basis.
What should be done if adopting the keto diet?
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“If you are kick-starting with it you must speak to your expert about whether a high-fat diet is suitable for you,” cautions Rizwana. She recommends prepping your body by including high-fat foods in your diet and minimizing your carb consumption. Switch to healthy fats such as olive and coconut oil and eliminate processed food. “Try to have adequate proteins and stay physically fit and stick to a proper fitness regimen. While on Keto, eat foods like salmon, tuna, mackerel, avocados, nuts and seeds, and green veggies. Most importantly, fuel your body with water by staying hydrated.”
What should be avoided when on Keto?
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If you want to see the effects of keto, you cannot cheat. So the concept of having a cheat meal or cheat day won’t work if you’re on keto. You need to follow the guidelines your nutritionist has set for you in order to lose weight and see your body transform. “ You will have to say NO to these culprits who can interfere in your weight loss goal. Likewise, avoid grains, starches, fruits, low-fat foods, smoking, alcohol, unhealthy fats and beans, and legumes,” adds Rizwana.
What are the long term effects of Keto
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Since it is a new diet fad, there isn’t that much research on the long-term effects of adopting keto. However, adopting keto for the rest of your life isn’t sustainable. “The effects of this diet are short-lived and one will also have to adopt a few lifestyle changes with it. Follow a healthy lifestyle and that will give you long term results. And also, you will have to be prepared for the yo-yo effect while bouncing back from Keto to a normal diet. Hence, you will also have to be in touch with a registered dietician during the transition from Keto to a normal diet,” adds Rizwana. Nutritionist & Food Coach Anupama Menon adds that if you are looking for a long term healthy way of life, keto is not the way to go. “A healthy lifestyle demands a balanced outlook to food, moderation in quantities, an appetite that doesn’t override the need for food, a peaceful night’s sleep at the end of each day, cooking and storing food in biodegradable seepage proof containers, exercise to keep our happy hormones flowing.”
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