Of late many Diet plans have become popular that promise quick weight loss. And among them, Keto Diet is pretty common. Keto diet- a diet that basically follows low carb rule. But is it healthy? While many believe it to be effective, there are many others who think it is definitely not healthy. So let’s take a round around Keto Diet plan and decide it for ourselves.
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What is a keto diet?
Like mentioned above, a keto diet is a low carb diet. It basically focuses on restricting the carb intake so that the body enters a phase called “Ketosis”. Ketosis is a natural phenomenon that puts the body into a survival mode due to the low intake of carbs. Usually, the most readily available energy source in our body comes from Glucose, which is produced in the body when you eat carbohydrate rich foods. Once you limit these high carb foods, the body turns to other energy sources like fat that are otherwise stored in the body. That is how the fat in the body is broken down and used to release energy.
Keto diet thus tries to put fat in the body to use so that they don’t pile up in the body.
Keto diet also goes by the names Ketogenic diet, low carb diet, high fat diet etc.
While keto diet can bring quick results in weight loss, it isn’t an ideal healthy diet. Want to know the reasons? Follow the points stated below:
1. After the Keto Diet, the weight may bounce back:
No doubt that a keto diet gives quick results in weight loss but once you resume your normal diet, you may gain weight quickly too. A low carb keto diet results in loss of muscle tissue besides the loss of body water. This loss in muscle tissue may jeopardise the weight management once a normal diet is taken up. Moreover, it becomes very difficult for the body to again maintain high or moderate carbs intake after resuming to a normal diet.
2. Keto Diet ignores an entire food group:
In order to function properly, our body requires a well-balanced diet including all the food groups. So if you think practically, limiting an entire food group, that is carbohydrates, will devoid the body from many things. Many carbohydrates are good carbohydrates. They are the complex carbs, which are found to be very beneficial for people suffering from diabetes.
3. Keto Diet can lead to Ketoacidosis:
It is a condition where the ketones start piling up in the blood. This results in an acidic medium formation in the body. Ketoacidosis results when ketosis reaches an extreme side. A severe case of Ketoacidosis may lead to coma or even death.
4. Keto diet side effects:
The diet may also bring certain temporary side effects like fatigue in the body. This is because, when the body is deprived of carbs as its source of energy, it loses glucose, the primary source of energy. This may put the body into a confusion mode that may lead to fatigue in many people.
Q. What is ketogenic?
A. Ketogenic is generally referred to a keto diet. It basically follows low carb and high protein and fat diet.
Q. What can you eat on a ketogenic diet?
A. Some foods that are included in a ketogenic diet are:
Low carb vegetables
Nuts and seeds
Q. How many carbs can you eat and still be in ketosis?
A. Generally, the carb intake in a keto diet varies from 20 gms to 100 gms.
Q. What happens when your body is in ketosis?
A. Ketosis brings the body under a metabolic condition where the body releases energy from the stored fats rather than from glucose, because of low carb intake.
Q. How do you check for ketosis?
A. Ketones are generally detected in breath, urine and blood.
5. Keto Diet may raise health concerns:
A keto diet may lead to a more protein intake which affects kidneys. Again, if a high protein diet is maintained while balancing a low carb diet, the bone health may get deteriorated. Thus, a keto diet may at times rise these two health concerns.
6. Keto Diet isn’t that easy to sustain:
A low carb diet is pretty difficult to sustain. Mostly because you cannot maintain it daily. And as mentioned above, once you resume a normal diet after a keto diet, your body may put on weight again. And it is not feasible to adopt a keto weight loss diet for a lifetime.
Instead of neglecting the entire food group, carbs, you can go for their moderate consumption. The complex carbohydrates that are found in whole grains are in fact, beneficial for the body. So, instead of refined grain and its products include whole grains. Moreover, carbs are found to be required for the complete breaking down of fat. Also, for people who exercise, carbs are absorbed by the muscles that keep the body active.
If you are looking for weight loss in a healthy balanced way, you can follow the following 4 Week Indian Diet Chart by none other than Truweight’s Nutritionist:
No diet is beneficial if it anyhow compromises your health. So don’t just try losing weight, try to lose weight healthily, instead.
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