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If you read about health and diets online, you’ve likely come across ‘keto’ or heard of people ‘doing keto’. The references here are to a ketogenic diet, a diet that gained popularity in America over the last 10 years and has arrived in India more recently.
Some background will help explain its rising popularity.
The best stories have a hero and a villain. A hero who possesses superpowers and a villain who deserves to be banished to hell. The stories you hear about food are no different.
For the longest time, the villains were ‘fats’ – they led to weight gain, increased cholesterol, led to heart problems and were to be avoided at all costs. The hero? Heart healthy whole grains (carbs). Backed by aggressive advertising from large American cereal manufacturers, more grains were added to a diet that already had a fair share of it.
Thus grew a new line of foods – from breads, cereals, bagels, muffins, corn flakes and oats to cereal bars in beautiful packaging. They went with wholesome tags like low GI, high-fibre and heart healthy. After a few decades of this, America discovered that the health of Americans had never been worse. Not surprising if your daily diet is 80%+ grains, too much carbs is a real problem.
Sadly, all of this is true in India as well.
As the realization dawned across the population, there rose a new breed of diets where the roles were reversed. The ketogenic diet is one such diet. The hero – carbs – became the new villain. And the new hero? Fats. With a ketogenic diet, fats are the main component of your diet and carbs are to be avoided at all costs.
The pendulum seems to have swung completely the other way, but the basic story remains one of a hero and a villain. It makes for simple, compelling storytelling. And if you believe the buzz, a ketogenic diet can curb appetite, help you with weight loss and cure nearly any health problem that ails you.
Does this sound too good to be true? It probably is. Good storytelling is not the same as following good science.
So is this a new diet? It’s been around for a century, so no. But diet peddlers have an incredible knack for rebranding old ideas over and over, and in our eternal confusion about what to eat, we keep falling for it all.
A ketogenic diet relies primarily on fat for its calorie requirements, a small portion from protein and minimal carbs.Let’s look at the specifics. If you are following a ketogenic diet, do you know what proportion of your daily calorie needs can be met from carbohydrate sources?
5%.That’s right, a maximum of 5%.
For a 2000 calorie diet, you cannot have more than 100 calories from carbohydrates.
That’s the equivalent of 1 apple a day.
The rest of the calories (95%) have to come mostly from fat (e.g. butter, cheese, avocado, nuts, oils) and to a small extent protein (e.g. eggs, meat). The ketogenic diet is, in fact, one of the most restrictive diets out there.
To trick the body into using fat as fuel, also called Ketosis.
What is Ketosis?
In very simple terms:
Here is an important point to understand about ketosis. It is not easy to put an adult body into ketosis. You need to be very precise about the fats, protein and carbs you’re eating. The most accurate way to know whether you are in fact in ketosis is to measure ketone levels in your blood or urine.
It is likely that many people ‘think’ they are in ketosis, but never actually get there.
This is understandable given the extreme steps you need to take to get into a state of ketosis. This most often happens when you attempt such a diet without the close supervision of a specialist doctor (usually a doctor who uses the diet to treat Type 2 Diabetes) or an experienced nutritionist.
In this case, people are eating a high-fat, low-carb diet – not a ketogenic diet. You’ll still see results when it comes to weight loss, because eating a lot of fat turns your appetite off. So overall you’ll end up severely limiting your food intake and lose weight. But none of the other things that youthinkare happening, are actually happening.
In addition to the medical conditions noted above (like epilepsy), there are very specific situations like Type 2 Diabetes, multiple sclerosis, Parkinson’s, and Alzheimer’s where a ketogenic diet can be useful. But, it is critical that:
There’s no real advantage. Being in ketosis doesn’t seem to have any special advantage for losing body fat.
You may find it easy to eat less when all you can eat is protein and fat. But after a while, you will grow tired of this. Not only that, you may be developing some serious nutrient deficiencies.
For women in particular, lowering carbohydrate intake seems to have negative effects. Women’s bodies go on high alert faster when they sense less energy and fewer nutrients coming in.
Many women have found that very low-carb diets don’t work for them and also disrupt their menstrual cycles.
We see this over and over again when people try diets like the ketogenic diet.
It’s painful to go through but the dramatic results in just a few months seem worth it. No pain, no gain and all that. But then what? Nothing really, it’s a question of whether to endure more of the pain to retain the gains. This is exactly the situation you find yourself in with most ‘named’ diets. They all work, for a while.
Because they all reduce your overall food intake drastically and produce drastic results – in the short term. You learn no skills for real life and are back where you started in 12 months or less. Your confidence, self-esteem and mental health also take a beating in the process. Reminds me of the phrase – people don’t fail diets,diets fail people.
While the stories around heroes and villains of the food world have continued to rage online, in the background researches have been busy putting these stories to the test over the last 20 years. The old version of the story will have you believe that low-fat is better, while the ketogenic diet version will have you believe that low-carb is better.
What do the many research studies say? To quote one of the studies:
In this 12-month weight loss diet study, there was no significant difference in weight change between a healthy low-fat diet vs a healthy low-carbohydrate diet. In short – it makes no difference.
It’s important to let this sink in because it is easy to be swayed by the dramatic stories you read online about the magical outcomes someone saw from a diet like the ketogenic diet (or any other diet for that matter). What you need to know is that this is the 1% – the small minority of people willing to and able to take extreme measures and then write about it online. What you do not find online are the stories of the 99% – the ones who were just not able to sustain such extreme measures and quietly continue to look for a better answer.
Here are a couple of quotes that I think really drive home what the science says.
This is the conclusion from a recent paper published in the Indian Journal of Medical Research on Ketogenic diets:
“The biggest problem with extreme diets like keto diets is their sustainability. In our experience, people are initially thrilled with the weight loss and the excellent diabetes control they get, after using keto diets. Slowly, however, they get bored with the diet. Furthermore, many feel weak and frustrated and start increasing the carbohydrate intake, and soon they are back to their original weight and diabetes control. Recent studies also suggest that ketogenic diets may, in fact, induce hepatic insulin resistance. There are also reports of micro-nutrient deficiency and cardiovascular safety. Hence, many more studies need to be done before these diets are widely recommended.”
Here is a quote from Kevin Hall, Ph.D. a senior investigator at the National Institutes of Health, USA who has studied the ketogenic diet:
“The idea is that low-carb, ketogenic diets cause your body to burn way more calories, resulting in a lot of weight loss, even if you eat more than you were eating before. But our studies, as well as many others, demonstrate nothing of the sort.”
An extreme diet like the keto diet can cause a number of side effects. We have listed 5 common side effects here.
In the early days of trying a keto diet, you may experience a range of negative symptoms. This is often called “keto flu” because they resemble symptoms of the flu. These may include:
These issues normally go away within a few days but need to be noticed and addressed.
Making the changes that a keto diet requires can lead to digestive issues. Constipation is a common side effect of a keto diet. One reason for this is the reduced fiber and is made worse by not drinking enough fluids.
Fatty liver is a condition where excess fat builds up in the liver. This can develop if you follow the keto diet for a long time.
Cramping of leg muscles
Following a keto diet can result in reduction of water weight. This can cause a loss of minerals and dehydration. One effect of this is painful cramping of the leg muscles.
Increased heart rate
Some people experience an elevated heart rate when doing a keto diet. This is usually a combination of dehydration and low salt intake. A lot of coffee in the diet can also be a factor.
In summary, a Ketogenic Diet is (a) extreme (b) proven to be no better than many other diets and (c) could potentially cause harm. So:
If you lead a busy life and want a sustainable way to look after your health, you need more than a trending diet. You need a plan. And a good plan will cover food, water, exercise and sleep. These elements work together and help with physical and mental well-being. We recognise this and that is why the 9 rules of theDaily9 coaching programme cover all four of these important elements.
It’s not complex to figure this out, but you’ll find it incredibly hard to focus on what matters when you have the internet leading you down so many false tracks.
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