‘Keto diet’, the new fad
The ‘Keto diet’ is gaining popularity and has become one of the latest dietary fads. Most of you would have already heard about the keto diet which is a short version for the ketogenic diet. The internet has loads of stuff on the keto diet, the diet foods, keto guides, meal plans, recipes and reviews and all about its famous followers. So if you are a weight watcher you may have already started on a keto diet or are thinking seriously about taking it on. But, do you know enough about this to take the plunge?
What is a keto diet?
A keto diet is all about minimizing carbs (the main types of dietary carbs are sugars, starches and fibre), so it is a very low or no-carb food plan that advocates eating more fats and proteins in place of carbs. After about two to seven days of following the keto eating routine the fatty, protein-rich foods eventually puts the body in ketosis: a natural metabolic state in which the body burns fat instead of carbohydrates for fuel. This is when the body starts making ketones or organic compounds that your body then uses for those missing carbs. Aha!!!! For those of you who always crave for fats there is something for you now. Many keto diets limit the amount of food you should eat, like any other weight-loss plan, but with keto the type of food you can eat is as important as the quantity.
What you can eat on a keto diet
On a keto diet you can eat fish, seafood that are very keto-friendly foods and low-carb vegetables such as bell peppers, broccoli, cauliflower, mushrooms, zucchini, spinach, kale, lettuce, cucumbers, tomatoes, cabbage etc. and also onions and garlic.
The best fruits to eat on a keto diet are low sugar low carb fruits such as raspberries, blackberries and blueberries. Fruits you can eat once in a while include avocados, olives, cantaloupe, strawberries, star fruit, watermelon and lemons. Then of course you can have meat, poultry, eggs, cheese, butter high fat yoghurt and fats. You can also use fat such as butter in cooking and add ample olive oil to salads etc. as well as have tea and coffee without sugar. Plenty of water is a must.
What you can’t eat on a keto diet
On a keto diet you will have to give up or eat most of the fruits sparingly while pineapples, mangoes and oranges have to be avoided. You will also have to forget potatoes, carrots and other starchy yams. Other food not allowed are all grains and starches such as rice, wheat and oats and products such as bread, pasta, pizza, legumes, sweets and chocolates, sweetened alcoholic drinks, smoothies, juices, low fat dairy and sweetened sauces and dips and anything with added sugar.
How will you feel if you are on a keto diet?
It usually takes three to four days for your body to go into ketosis because you have to use up your body’s stores of glucose first. Then of course the tiredness will set in as you have less access to carbs, which gave you quick energy. These issues are part of what is known as the ‘keto flu’.
Some of the other side effects of a keto diet all of which are related to carb withdrawal, can include, lightheadedness, nausea, cramps, headaches and diarrhoea. Fortunately the keto flu does not usually last more than a week which is about the time you will see the number on the scale going down.
Can you actually lose weight on a keto diet?
A keto diet consists of highly satiating foods like meat and low carb vegetables while cutting out all carb-ridden, highly-palatable foods. By eating this way, most people experience tremendous amounts of fat loss because keto dieters tend to eat significantly fewer calories than high carb dieters without realizing it. Then there is also the fact that it takes more energy to process and burn fat and protein than carbs, so you’re burning slightly more calories than you did before. Over time, this can lead to weight loss. It is also the point that when carbs are consumed, insulin is released by the pancreas. Once insulin interacts with fat cells, it prevents fat from being burned as fuel and triggers fat storage.
So is a keto diet for you and me?
Keto’s restrictiveness makes it difficult to maintain in the long run, meaning any kilos lost will likely come back as soon as you move away from the foods that are not ‘keto friendly’. It is reported that the ketogenic diet can pose long term health risks as low carbohydrate diets result in low intake of fibre and fruits, and increased intake of protein from animal sources and saturated fat, all of which are risk factors for cardiovascular disease. Therefore, is it suitable and can it help an average person like you or me for long-term sustainable weight loss and improved health? The verdict is yet to be proved.
In conclusion….
Instead of engaging in diets, that are difficult to maintain, it is always better to embark on something that will be sustainable over a long term. A balanced, unprocessed diet, rich in colourful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds and lots of water seems to have the best evidence for a long, and healthier vibrant life.