Nowadays obesity is a major worldwide health challenge the youth is facing. To combat this many diets emerged with promises of weight loss and lucrative health plans. The keto diet is one among them. It was primarily originated to treat epilepsy among children. But, today it has gained popularity as a diet plan for weight loss in a short interval of time as compared to other diets. Though it is very restrictive and difficult to maintain.
How does it work?
The keto diet restricts the intake of carbs hardly up to 20-50 grams per day. The diet requires 75% of calories from fats only, 15-20% from protein, and hardly 5% from carbohydrates. This put the body into a state of ketosis. It is a natural metabolic state where the body starts breaking down ketones, fuel from the liver produced from fat instead of starch, and glucose from carbohydrates.
Is the keto diet healthy?
Though the keto diet results in quick weight loss and research are available that it also lowers blood sugar level. It proves to be helpful in the treatment of PCOS, and Alzheimer’s, and helpful in lowering cholesterol and triglyceride level.
But at what risk?
Wellness dietitian Mary Condell, RN, LDN says that the keto diet is not sustainable for long. Weight gain often comes back, and maybe you get more weight gain than you lost.
If you are diabetic person, then the medicines need to be adjusted within a few days
Though the keto diet insists on heart-healthy fats What if a person is not educated or knowledgeable about heart-healthy fats? He may end up consuming more saturated fats, increasing the risk of heart disease
A person on the keto diet may need to monitor the carb intake from all sources whether these are fruits, vegetables, or whole grains. And as we all know, fruits and vegetables are the richest sources of vitamins and minerals. Cutting them back may result in nutrient deficiency with symptoms ranging from mild to severe.
Other risk factors of a high-fat, protein diet are kidney stones and fatty liver. Also, people having medical issues with the liver, gall bladder, pancreas, and thyroid must avoid following the diet plan.
Also, the restrictions may cause social isolation.
How can we mitigate the side effects of the keto diet?
People can reduce the risks of the keto diet by:
Ensuring that they must get enough vitamins and minerals.
They must intake healthy fats like olives, avocados, and coconut. Do research thoroughly before starting any diet plan and don’t forget to consult a dietitian before starting any meal plan.
Avoid processed food.
The person having medical issues must consult their regular doctor before starting any diet plan.
If weight lossis the goal of starting diet slowly start introducing carbohydrates in your meals.