Healthwatch by Shyft

Looking to loose weight the right way?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Is the Keto Diet for you?

Is the Keto Diet for you?
Content
Content

Who has not heard about the craze of keto? The Keto diet has almost become synonymous with weight loss. “ I lost so many kilos while eating my favourite food!” is the tagline of all keto promotions. But is it all that it is made out to be? Is the weight loss here to stay? What about the health damage? If you are confused about trying this diet, we are here to make your decision easier with a pros and cons list of the world’s most favourite diet.

Although it may seem like a modern concept to quickly shed off some kilos, the ketogenic diet first gained popularity in the 1920s when it was discovered that the low-carb, high-fat diet might lower seizures in young epilepsy patients.

What is the keto diet?

The keto diet is all about cutting out one of the main macronutrients required by the body i.e carbohydrates a.k.a the dreaded carbs! You just need to limit your carb intake and compensate for it with calories with a combination of proteins and fats.

The Science Behind It….

The basic process behind the success of the ketogenic diet is KETOSIS.

Usually, Your body turns carbohydrates into glucose for energy. However, when you consume less than 50 grams of carbohydrates each day, your body eventually runs out of quick-acting fuel which can be relied upon for energy.

So, when you cut carbs, you switch to converting protein and fat into energy. This is ketosis. Burning of fatty acids and proteins causes you to lose weight. Your body can take anything from three to four days to a couple of weeks to transition into full ketosis.

It’s crucial to remember that the ketogenic diet is a temporary eating plan that prioritises weight loss over the quest for health advantages.

Pros

  • Weight Loss
    • Research shows that in the first 3 to 6 months, a ketogenic diet may help you lose more weight than other diets. It is easier to break down carbs into energy and requires fewer calories as compared to calories to change fat into energy. Hence, the ketogenic diet helps your body to go into calorie deficit mode.
    • There is also anecdotal evidence of people feeling less hungry after consuming a high-fat, high-protein diet. The ketogenic diet is supposed to satisfy you more, and keep you full for a longer period which makes you eat less
  • Bye Bye Low Fat

Is there anything better than having butter chicken on a diet? Well, that’s exactly what the keto diet prescribes. One of the most tempting aspects of this diet is that the keto diet enables you to lose weight while still enjoying your favourite high-fat foods like cheese and butter!

  • Other Health Benefits
  • Cancer: Preliminary research shows that since the ketogenic diet reduces the need for the production of insulin in the body, which is required to use and store sugar by cutting out carbs, the levels of insulin in the body are lowered. Those lower levels may help protect you against some kinds of cancer or even slow the growth of cancer cells!
  • Heart Ailments: Isn’t it surprising that a diet that calls for more fat, ends up reducing bad cholesterol? Surprising as it may be, it is true! You’re less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions when on the keto diet.
  • Diabetes: In comparison to other diets, low-carb diets appear to help keep your blood sugar levels lower and more stable. However, it is important to consult a medical practitioner when incorporating any changes in your diet.
  • Nervous disorders: Although researchers are unsure of the exact cause, it’s possible that the ketones your body produces as it burns fat for energy can shield your brain cells from harm. The ketogenic diet is effective in aiding the treatment of Epilepsy, Alzheimer’s disease, Parkinson’s disease, and sleep disorders.
  • PCOS: Suffering from PCOS? Keto might help! Sometimes, due to high insulin levels, Small sacs packed with fluid develop around the eggs as a result of a woman’s ovaries growing larger than they should. Together with other lifestyle changes like exercise and weight loss, the ketogenic diet, which reduces both the amount of insulin you produce and the amount you need, may help treat it.
  • Acne: Last but not least, Keto helps stop acne breakouts. Who hasn’t been troubled by little zits? Carbohydrates have been linked to this skin condition, so cutting down on them may help. The lowered insulin levels may be the reason!

Cons


But, all that glitter isn’t gold! Research shows various physical and mental side effects that you should consider before diving into this trend!

  • Doctors consider the keto diet unsustainable due to the stringent restrictions it requires. Ketosis is difficult to maintain because it’s like a light switch: either on or off. Even if you increase your carb intake for a couple of days, for instance during festivals, your body is out of ketosis and the only way to know is by a blood test! It is advised that you practise the keto diet for a certain period and then switch to more sustainable healthy eating patterns such as intermittent fasting.
  • Since the diet restricts carb consumption, you end up missing out on vitamins, minerals, and fibres — that you get from fresh fruits, legumes, vegetables, and whole grains which contain carbohydrates. These can lead to nutrient deficiencies making you a victim of “the keto flu. People report feeling foggy and tired and often Constipated
  • As tasty as high-calorie fats are, it is unhealthy to consume them regularly. The high-fat diet might make you habitual to fats which can lead to various health issues.
  • Due to additional ketones, patients with kidney disease have an increased risk of requiring dialysis on the keto diet

The Take Away

Keto stands as a beneficial and effective method of weight loss if done right. If you have pre-existing medical conditions it is important to bring in these changes slowly and with the guidance of a qualified practitioner. Alternatively, you can still receive the benefits of ketosis while eating a varied and balanced diet through intermittent fasting. Remember, all foods can fit into a healthy diet, it is only a matter of moderation!


Author:
Prachi Kalra

Prachi Kalra

linkedin
Nutrition
Prachi is a nutrition and wellness expert with over 2.5 years of experience. She has worked in both in-patient and out-patient settings in Multispeciality Hospitals, including Max Hospital. She has experience curating nutrition-focused content for various conditions including PCOS, Diabetes, Thyroid, and Weight Management. She holds an M.Sc degree in Food Science and Nutrition and is also a certified Diabetes Educator. Her areas of specialization include diabetes, weight management, and dietary management for post-bariatric surgery. She believes that sustainable and mindful eating practices are essential for healing and overall well-being. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Best Exercises for Weight Loss

3 minutes

11 Apr 2023

Best Exercises for Weight Loss

Exercise is an essential part of any weight loss plan, as it helps to burn calories and build lean muscle mass. However, not all exercises are created equal when it comes to weight loss. In this article, we will discuss some of the best exercises for weight loss. High-Intensity Interval Training (HIIT) High-intensity interval training (HIIT) is a type of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown… Read more

Most read

Best Exercises for Weight Loss

Best Exercises for Weight Loss

Exercise is an essential part of any weight loss plan, as it helps to burn calories and build lean muscle mass. However, not all exercises are created equal when it comes to weight loss. In this article, we will discuss some of the best exercises for weight loss. High-Intensity Interval Training (HIIT) High-intensity interval training (HIIT) is a type of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown…

book

3 minutes

|

calendar

11 Apr 2023

Most read

How old is your body, really? How to improve BMR and metabolic age

Last month, I tried one of those fancy weighing machines at my friend’s house - which measure much more than just your weight - and was shocked to discover the reading - the machine told me my ‘metabolic age’ was over 40, when I was just in my early thirties! (Compare this to my friend - whose metabolic age turned out to be in her late twenties, despite being the same age as me.) Now, I've been hearing the term… Read more

Editor’s pick

How old is your body, really? How to improve BMR and metabolic age

How old is your body, really? How to improve BMR and metabolic age

Last month, I tried one of those fancy weighing machines at my friend’s house - which measure much more than just your weight - and was shocked to discover the reading - the machine told me my ‘metabolic age’ was over 40, when I was just in my early thirties! (Compare this to my friend - whose metabolic age turned out to be in her late twenties, despite being the same age as me.) Now, I've been hearing the term…

book

8 minutes

|

calendar

05 Feb 2024

Editor’s pick

Managing Holiday Weight Gain: Myths v/s Realities

December marks the height of the holiday season - with Christmas, end-of-year celebrations, weddings and general festive spirit. But it also brings in a challenge familiar to those of us who are trying to manage weight gain or stick to consistent nutrition routines: holiday weight gain. If you’re finding it difficult to keep on track of your health and fitness goals this time of year, you’re not alone. Is holiday weight gain real? Unfortunately, yes. Research has shown that most… Read more

Editor’s pick

Managing Holiday Weight Gain: Myths v/s Realities

Managing Holiday Weight Gain: Myths v/s Realities

December marks the height of the holiday season - with Christmas, end-of-year celebrations, weddings and general festive spirit. But it also brings in a challenge familiar to those of us who are trying to manage weight gain or stick to consistent nutrition routines: holiday weight gain. If you’re finding it difficult to keep on track of your health and fitness goals this time of year, you’re not alone. Is holiday weight gain real? Unfortunately, yes. Research has shown that most…

book

7 minutes

|

calendar

22 Dec 2023

Editor’s pick

Maintaining A Food Journal

4 minutes

06 Apr 2023

Maintaining A Food Journal

Trying to become healthy? Want to change your lifestyle? Thinking of shedding weight? The easiest way to incorporate changes in your life and monitor them is by maintaining a food journal. Just like your diary contains your little secrets and provides you with a sense of satisfaction at the end of your day, A food journal helps you feel emotionally stable concerning food and motivates you to keep up your new dietary achievements by adopting healthier eating choices each day.… Read more

Most read

Maintaining A Food Journal

Maintaining A Food Journal

Trying to become healthy? Want to change your lifestyle? Thinking of shedding weight? The easiest way to incorporate changes in your life and monitor them is by maintaining a food journal. Just like your diary contains your little secrets and provides you with a sense of satisfaction at the end of your day, A food journal helps you feel emotionally stable concerning food and motivates you to keep up your new dietary achievements by adopting healthier eating choices each day.…

book

4 minutes

|

calendar

06 Apr 2023

Most read

Recipes to manage Weight Loss, approved by nutritionists

View all
Understanding Metabolism

Mushroom Matar

A delightful combination of tender mushrooms and green peas cooked in a flavorful blend of spices.

13 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Stir Fry Mixed Vegetable

Sauteed vegetables smothered in a quick sweet and savory sauce - a delicious option perfect as a main course or side.

11 INGREDIENTS

|

30 MINS.

Understanding Metabolism

White Chicken Curry

A milder yet delicious version of the classic chicken curry.

3 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Beetroot Paratha

A healthy and nutrient-dense red colored flatbread recipe made with beetroot puree. Perfect to be served with any choice of dry or gravy based curries.

8 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Thai Massaman Tofu Curry

An aromatic curry with tangy, luxurious taste made with a variety of whole spices.

20 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Berry Smoothie

A refreshing and healthy combination of fruit and yogurt with the goodness of coconut water.

5 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Chicken Clear Soup

A light, hearty and delicious soup with a boost of iron.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Drumstick Soup

A nutrient dense soup with the strong aroma & flavour of drumstick.

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Bajra Cauliflower Roti

A nutritious accompaniment for your meals!

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Hara Bhara Kebab

A quick starter and snack combinibg the power of spinach and peas

8 INGREDIENTS

|

60 MINS.

View all