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Debunking the keto: Is it just a fad?

Updated: Nov 3, 2021

The Ketogenic diet. How many times have you seen that word on social media? It's one of the most popular buzzwords in the fitness industry right now. The low-carbohydrate high-fat diet, which was introduced as a treatment for epilepsy in 1920s, has become a weight loss tool. Over the years, it has garnered much popularity. (Not to name drop but) Gwyneth Paltrow, Lebron James and Kim K are a few among several celebrities who've embraced the keto, leading to many people doing it without understanding it. Over the last couple of years, while keto food delivery in Mumbai has become quite a thing, the question lies – is replacing rice with cauliflower even worth it or is it just another fleeting trend?

Before going into the warzone between keto loyalists and the anti-keto clan, it’s essential to understand the ‘Baesics’ of keto. The ketogenic diet stems from the idea that limiting your carbohydrate intake and replacing it with fats will put your body in a “fasted state” where it will burn fats (instead of carbohydrates) to produce ketones (instead of glucose) for energy.

Keto followers’ meal plan is 60-75% fat, 15-30% protein, and 5-10% carbs which puts the body in a state called ketosis. While your system primarily chooses to run on glucose (or more famously called sugar), restricting carbohydrate intake will cause your body to feel hungry, so it generates a secondary energy source from fat. Your body then starts to break down fat into compounds called ketones, which are an alternative fuel source that is believed to have impressive benefits for losing them pounds.

The holy grail of keto and why is it important?

Did I say balanced blood sugar, weight loss, and no food cravings? How you ask? Ketosis is a metabolic state wherein your body uses stored fat for fuel instead of its usual supply of glucose (acquired through carbohydrates and high protein foods). The reason behind activating ketosis is simple: it helps bodies burn fat quicker and more efficiently than the default metabolic state.

In other words, your body is being fueled by what it burns- Fat! Thereby turning the body into a fat burning machine.

Sounds fun? How do we get on this super-human mode ASAP?

A few things that will enable you to quickly enter a state of ketosis are:

  • Limiting carbs

The most foolproof method to enter ketosis is to restrict carb intake, while increasing consumption of fats such as coconut oil, meat, nuts, dairy and fatty fish. Sorry bread- I love you too :’)

  • Working out

Exercising while restricting carbs has been proven to increase ketone levels. In addition, exercising while fasting led to even better results.

  • Intermittent fasting

Consistently ceasing food consumption for a couple of hours has been correlated with accelerated ketosis activation by medical professionals.

  • Eating protein

While eating too much protein on a ketogenic diet is bad, eating an adequate proportion has been encouraged to maintain muscle mass and ketone levels in the body.

Once you abide by all the ground rules of entering ketosis, you might be wondering…

How do you know you’re in a state of ketosis?

Symptoms of the successful activation of ketosis include:

  1. Increased thirst

  2. Dry mouth

  3. Frequent urination

  4. Decreased appetite

In case no symptoms arise, you can opt to do blood, urine or breath tests, all of which will help determine the metabolic state you’re in.

Now that you've become acquainted with the diet, it's time to assess whether it's right for you. Consider the following advantages of keto:

1. Helps weight loss

Even though the diet places emphasis on consumption of fat, it is well known for the helping hand it offers during weight loss. This is because the body enters ketosis, which helps bodies burn fat quicker than our default metabolic state.

2. Controls appetite

Despite diets being notorious for making you hungrier than usual, this one does the opposite! When on a ketogenic diet, you’ll find it easier to curb your cravings, as your food intake is more satiating (when compared to other diets).

3. Reduces risk of diseases

Extensive research compiled throughout the years has correlated the ketogenic diet with reduction in severity of diseases such as epilepsy, diabetes, PCOS, and various types of cancer. The research has even been approved by the National Institutes of Health.

4. Enhances brain function

According to certain research (one conducted as recently as 2019), ketones produced during the ketogenic diet have been said to have “neuroprotective benefits”, which means they help protect and strengthen the brain and nerve cells. This means they may be effective in warding off neurodegenerative ailments such as Alzheimer’s, Parkinson’s, etc.

5. Reduces acne outbreaks

Acne breakouts have become increasingly common, owing to incorrect diets and blood sugar fluctuations promoted by fast food consumerism. Because the carbohydrate intake on a ketogenic diet is severely reduced, the odds of developing acne are small.

To conclude, there are various benefits that can be attained through the ketogenic diet, however it’s crucial to consult a trusted nutrition expert before starting a new diet (especially when dealing with underlying diseases that might be triggered due to a drastic change in diet).

If you are not losing weight, can't shake off the keto flu, or are not getting the results you want, it might be time to really learn what foods are keto (we all know butter chicken and avocados are keto foods), and how to choose foods that work best for you. If you are certain you want to adopt the diet, and want a hassle free approach, avail our services to get custom made keto meals in Mumbai delivered right to your doorstep. Not only do we ensure that you do it properly, our chefs make sure that you do not feel like you are on a "diet".


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