The Diet Deets: To Keto Or Not To Keto... That is the Question.

“Hey, I’ve been thinking about losing weight. I want that summer body”

“You should do Keto.”

The Keto craze was no hush-hush matter. Everyone was suddenly ready to follow this magic low-carb diet. From Tanmay Bhat to people at BuzzFeed, almost everyone has given it a shot or at least considered it, so let’s try and understand this diet better?

How does Keto work?

Keto or the Ketogenic diet is a low carb diet that focuses more on fat consumption. The idea is to deprive your body of energy from carbohydrates and get it to burn fat which releases ketones which turns into the new source of energy. The body begins to burn fat to use the ketones for energy production when it does not have access to glucose, generally sourced through carbohydrate consumption. For this to happen, carbohydrate consumption in a day has to be limited to 50-100 grams – to put this in perspective, one regular sized banana has about 23 carbs.

Yay Keto

1. The keto diet has proven to be beneficial for people dealing with epilepsy. It helps control the seizures because of the increased fat consumption.

2. It does promote weight loss by boosting metabolism; however, it might not suit everyone.

3. It is proven that it reduces insulin resistance and increases insulin sensitivity. This, therefore, reduces the risk of type 2 diabetes.

Nay Keto

1. The Keto flu – the body can develop Keto flu at a point in the first few weeks of the diet as it tries to accustom itself to the change in energy source. This comes along with symptoms such as nausea, constipation, fatigue, low blood sugar, and headaches. However, the keto flu can be avoided with the help of a professional who can guide you through the process of the diet

2. The body does not immediately begin to use the ketones for energy. It takes a minimum of about 2-3 weeks for it to fall into a state of ketosis (fat burning) because all glucose energy has to be exhausted first, and the body needs to understand that it will not be receiving enough carbs anymore.

3. There are too many dietary restrictions which makes it hard to sustain even for the minimum duration to see results, not to mention the amount of frustration it causes.

4. With fruits and some vegetables entirely eliminated, nutrient deficiencies can occur, and you will have to rely on supplements.

While the Keto diet can be beneficial in the short term, it has been observed to have some negative effects in the long term, if not followed with the help of a professional. These include:

1. This type of a high-fat, moderate-protein diet if followed incorrectly can cause kidney stones in the long run.

2. If there’s too much consumption of the wrong type of fat that isn’t efficiently used, it will build up on your liver.

3. Keto doesn’t mean all fats are good for you. Increased consumption of saturated fats increases the risk of cardiovascular disease. Colonel Sanders may want to be your best friend, but it’s best to keep him at bay.

4. All the restrictions that have to kept in mind can result in a food obsession. The obsession can create a blinder which makes us ignore our natural body signals.

And that’s the layer of juicy fat on this trending diet. While Keto works out really well for some people, it does not suit all. So, be sure to consult your nutritionist before giving this diet a go!

Sources: Healthline , Medical News Today , Harvard Health Publishing

Written by Swaraa Aras

Cover Credit: Shria Bellalcheroo

Illustration Credit: Vecteezy