The Ketogenic or Keto diet regimen is famous for its efficiency in facilitating weight reduction, however, its advantages are bigger than that. This low-carb, more-fats diet has remarkable capability in promoting health, impacting diverse factors of fitness beyond weight control. According to Dr. Siddhant Bhargava, who is a Fitness and Nutritional Scientist and the Co-Founder- Food Darzee, “The ketogenic diet includes lowering carbohydrate consumption and swapping it with wholesome fats. By doing so, the body enters a state of ketosis, in which it burns fats for energy instead of glucose derived from carbohydrates. This exchange in metabolic technique has several advantages that contribute to overall health.”
But, what is a keto diet and what are the benefits it has beyond weight loss? continue reading to know more.
What Is A Keto Diet?
Padmini B.V, who is a Senior Clinical Dietitian at Apollo hospitals, Sheshadripuram, Bangalore said, “A keto diet is always followed with 70% – 80% fat content food, 10 to 15% of proteins and 5 to 10% of carbohydrates.”
“A keto diet has many indications that it helps in weight reduction. Further it helps in insulin sensitivity and helps in reduction of diabetes and metabolism related disorders. There are a few studies which also suggest that keto diet helps in reduction in certain cancers, osteoporosis and hypertension. But the keto diet should be monitored and followed in a definite method of fat consumption and proteins with less carbohydrates. During this process of keto consumption, vitamins, minerals, and fiber content in food will be deficient,” she added.
Advantages Of Keto Diet:
Dr. Siddhant Bhargava said that one of the most striking advantages of the keto weight loss plan is its impact on cognitive health. Research suggests that ketones, produced at some point of ketosis, efficiently supply energy to the brain as compared to glucose. This metabolic shift may also result in improved mental clarity, greater focus, and accelerated cognitive overall performance. Tasks that require attention and intellectual agility can be accomplished better.
“Reducing carb intake to stabilise blood sugar also prevents energy crashes. Keto promotes steady and sustained power that helps individuals feel more alert and energized. Many followers of the keto diet report increased endurance during physical activities as their bodies adapt to utilizing fat for energy,” he continued to say.
“The keto diet shows promise in managing blood sugar levels and improving insulin sensitivity. Reducing carbohydrate intake often leads to more stable blood sugar levels, benefiting those with diabetes or insulin resistance. It may improve high-risk factors which include excessive triglycerides, HDL cholesterol levels, and blood pressure. However, the research on this is ongoing,” he added.
Tips To Include Ketogenic Diet Into Your Regime:
It is not very difficult to incorporate the ketogenic diet into an Indian diet. It involves adapting traditional recipes and ingredients to align with the principles of low-carb, high-fat eating. Here are a few easy tips to do so as suggested by Dr. Siddhant Bhargava:
- Replace vegetable oils with healthier options like coconut oil, ghee (clarified butter), or avocado oil for cooking.
- Include almonds, walnuts, chia seeds, and flaxseeds as snacks or additions to meals for healthy fats and fiber.
- Load up on spinach, kale, fenugreek leaves (Methi), and other leafy greens as they are low in carbs and rich in nutrients.
- Incorporate cauliflower, broccoli, and cabbage into curries or as rice substitutes.
- Swap out rice and roti with cauliflower rice or almond flour-based rotis to lower carb intake.
- Paneer is low in carbs and high in protein. Use it in curries or grilled dishes.
- Coconut milk-based gravies are keto-friendly and add richness to Indian dishes.
- Indian spices like turmeric, cumin, coriander, and ginger are low in carbs and add flavor without adding extra carbs.
- Include eggs in various forms – boiled, scrambled, or as omelets – as they are an excellent source of protein and healthy fats.
- Chicken, fish, and seafood are low in carbs and can be prepared in various Indian styles.
- Keep a mix of almonds, walnuts, and pumpkin seeds handy for a quick keto-friendly snack.
- Check labels for hidden sugars and carbs in condiments like ketchup, sauces, and dressings.
Disadvantages Of Keto Diet:
Pooja Shah Bhave (CDE, M.Sc. CND, B.Sc. FSN) who is a Consultant Clinical Dietician and Certified Diabetes Educator said, “Ketogenic diet also has its cons like its pros. Keto diet when followed for long time can lead to severe complications like excessive fatty liver, risk of liver cirrhosis and liver failure; increased cholesterol and triglycerides leading to heart diseases and may hamper digestive system. In addition, it can also lead to micronutrient deficiencies.”
Who Should Avoid A Keto Diet?
As keto diet necessitates taking a very high fat diet, it is not suitable for some people. According to Pooja Shah Bhave, “These are people having a pre-existing heart disease or markers leading to a heart disease or a brain stroke. The markers include excess cholesterol, triglycerides, high LDL (bad cholesterol) and a high platelet with high WBC count which indicate possible development of plaque and clots leading to clogging of main arteries.”
“People having high blood pressure are also at increased risk of heart disease and most high fatty foods are also concentrated in sodium and hence should avoid a keto diet. People having grade 2 to 3 fatty liver, hepatitis and any other liver condition if are subjected to keto diet, their liver condition can worsen. Also people having other chronic conditions like a lung or kidney disease should also avoid keto diet,” she continued to say.
In addition, she also said that people who are unable to digest fats properly as seen in conditions like gall stone or obstruction of bile duct or person undergone a surgery to remove gall bladder should avoid excess fat intake and thus keto diet. Similarly conditions like fat mal-absorption diseases or irritable bowel syndrome or inflammatory bowel disorder also necessitates avoiding a keto diet as high fat intake can irritate the bowel and can cause excessive fatty stools or diarrhea.
Talking about diabetics, Pooja said, “In case of uncontrolled diabetes like levels 300-500mg/dl; these individuals are already at high risk of developing a condition ‘Diabetic ketoacidosis’ where in the ketone bodies in the blood are stupendously high; they should avoid keto diet as it may work as a catalyst in worsening the condition. Also uncontrolled diabetic patients are often given high dose medication or insulin or both which requires sufficient carbohydrates intake and low carbohydrate as in keto diet can lead to hypoglycemia or very low blood sugar levels.”
“Type 1 Diabetic patients are on insulin continuously as well as they are at risk of hypoglycemia and diabetic ketoacidosis and hence should strictly avoid a keto diet. Diabetic patients should only follow a keto diet if they are been advocated and supervised continuously by their dietician or a doctor treating them and their blood levels of various tests are constantly monitored,” she added.
Other people who should avoid keto diet are pregnant and lactating mothers, old age individuals and children, as they require a well-balanced diet containing all three major nutrients like carbohydrates, moderate to high protein requirement and fats along with vitamins and minerals. Professional athletes and body builders should also avoid keto diet as they often require sufficient carbohydrate and high protein diet and they often require a high carbohydrate intake just before the tournament.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]
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