Keto Diets and Weight Loss.’ Part-I’.
We have been observing that people who are overweight or even those who are very health conscious and weight-conscious, try various dietary regimes and strictly follow them to maintain their slim appearance and weight. No doubt it is a very good thing to be done but in the process of ensuring their bodies are slim and trim, they go for the crash diet courses or even short-term methods for reducing their overweight or even reducing their protruding-belly size.
As a layman when I searched a few lifestyle magazines and mainly the fitness-related articles- what I found was this word- “Keto-Diet” being followed very badly and madly by the younger generation especially in the developed countries including our nation as well. This is being recommended by their Diet Nutritionists or even their consultant doctors for the short term so that they regain their slim & Trim looks faster.
Its Universal-Popularity: –
According to a recent survey of registered dietitians, the keto diet remains the most popular in the United States. Fast, short-term weight loss is probably the reason the keto diet remains so popular, as per the ‘Global News’. The keto diet has been popularized in best-selling books, promoted by celebrities, and touted on social media as an antidote to various ailments. Proponents say it causes substantial weight loss and can help those with Type 2 diabetes dramatically improve their blood sugar levels, which fall when people avoid carbs.
Before I discuss its good and bad impacts on the body as a layman- let us try to understand the basics as to what it is? three to six months max.
What is a Keto-Diet?
The ketogenic diet is characterized by the consumption of low-carb, high-fat foods. As a consequence of eating such foods, many experience weight loss which can be extremely beneficial for those aiming to manage their weight.
Medically speaking: -A diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules called ketones. Ketones circulate in the blood and become the main source of energy for many cells in the body.
This occurs as a result of the dramatic reduction in carbohydrate intake, to be replaced by fats instead, because of which the body goes into ketosis, which is a natural metabolic state. As a result, the body becomes more efficient in burning fat for energy, and it is also thought to convert ketones within the liver into energy that can be used to power the brain. Followers of the ketogenic diet are limited to 20 to 50 grams of carbohydrates per day which is roughly equivalent to one large potato and half a kilogram of vegetables.
To remain within this permissible requirement, particular foods are recommended which are lower in carbohydrates. However, it is still down to the individual to avoid the overconsumption of any food, whether they are recommended or not, as too many carbohydrates may interfere with the development of ketosis.
Now simply to understand how Ketosis burns the fat– the body’s glucose reserves become too low for normal fat oxidation and are unable to supply glucose to the central nervous system (CNS). The CNS cannot use fatty acids as a source of energy since free fatty acids cannot cross the blood-brain barrier (BBB). After 3 to 4 days of abstinence from carbohydrates, the CNS has to find alternative energy sources.
Side Effects of Keto Diets in Brief: –There are many side effects of this short-term dietary regime. Common short-term side effects include fatigue, headache, brain fog, and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis, and liver disease. Other risks are unknown since no long-term studies exist.
Good & Bad Foods for Keto Diets: –There are good foods as well as bad foods advised for this Keto-diet-which we shall take up separately in Part-II, however in brief following details will throw light on especially the main foods to be taken as well as avoided: –
Fish and Fish:-Most fish and fish are permitted on the ketogenic diet. Aside from being plentiful in B nutrients and potassium, these food varieties are likewise very low in carbs.
Vegetables:-Overconsumption of dull vegetables ought to be kept away from the ketogenic diet. Nonetheless, non-boring vegetables are suggested, particularly greens like spinach, Brussels fledglings, and kale.
Research proves that eating such food varieties is related to a decrease in the danger of creating malignant growth and coronary illness.
Low-carb vegetables can be a decent replacement for other high-carb food varieties, for instance, rice can be replaced with cauliflower rice.
Avocados:-The common use of avocados has expanded over ongoing years with many looking at it as a superfood. Besides containing good essential proteins, avocados additionally contain potassium. It is felt that the utilization of food sources wealthy in potassium might aid the body’s change into ketosis.
Most exceedingly bad Food varieties for the Ketogenic Diet: -Certain food sources are not suggested on the ketogenic diet as they are too high in sugars.
Natural product –Regardless of the numerous medical advantages of organic products, there is an issue with certain organic products on the keto diet. Grapes and bananas, for example, contain high amounts of carbs. 1 cup of grapes has roughly 26 grams and a medium banana, 24 grams of sugar. Generally speaking, these natural products ought to be kept away from. Nonetheless, a cup of strawberries contains 8 grams and a medium orange 12 grams of starches. Thus, these are admissible in moderate sums on the eating routine.
Grains and Starches: –Grains and starches likewise be avoided in the ketogenic diet as a result of their impressively high sugar content. Utilization of such food varieties might take the person over the 50-gram everyday sugar admission.
Prepared Food varieties: –The adverse effects of the prepared food sources have been very much documented. On the keto diet, prepared food varieties and trans fats ought to be avoided as they are high in starches.
While the ketogenic diet may be valuable to those needing to deal with their weight or diabetes, some contend that there is a lack of long-term authentic studies investigating the long-term impact of adopting this type of diet. Besides, it is recommended that people look for clinical counsel as the eating habit isn’t appropriate for pregnant ladies and individuals in danger of hypoglycemia
Very short-term duration to be followed: –Noting that some people opt to cycle in and out of the diet throughout the year-as per ‘Mancinelli’-people must stick to the Keto-Diet for three to six months max.
[Tomorrow I shall be giving the details about the good food and bad food to be strictly followed in the Keto-Diet regarding universally popular Keto-Pyramid in Part-II]