Keto Diet 101: Everything You Need to Know Before Saying No to Carbs!

"I am a Keto girl in a Carbie world!" - Are all your friends (and you suspect everyone in the world) raving about the ketogenic diet?

Well, while it may not be the latest fat-buster on the block, the keto diet is surely getting super popular in the fitness circles especially among the meat-lovers.   

"The Ketogenic Diet (Keto) is a low-carb, high-fat diet plan, where your body uses fat as fuel, as opposed to using carbs as fuel. You essentially trick your body into using fat for fuel by depriving it of carbs, and your body becomes incredibly efficient at burning fat for energy. In a typical Keto diet, you will have high fat intake (avocado, almonds, dairy), moderate protein intake (100 gms of meat, eggs, chicken, fish) and very low carbohydrate intake (vegetables and fruits typically). You cannot eat grains, flour or sugar on this plan including most natural sugars," says fitness and wellness expert Sumaya Dalmia. 

So, if you are thinking of giving it a go to get fitter or just as an excuse to eat lesser greens, here's what you need to know.

How does it work? 

The selective eating process under this diet that restricts carbohydrates and grains leads you to eliminate junk food such as pizza, cakes and refined sugar and automatically consume fewer calories. 

"This reduction in carbs puts your body into a metabolic state called ketosis. The keto diet aims to force your body into using a different type of fuel. So, instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat," says Vandana Luthra, founder of VLCC group.

And, this process has an actual timeline to it too which is why people often claim to get instant results with the keto diet. "When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then the body starts breaking down protein and fat for energy, which can make you lose weight. Also, when your carbs are restricted, your body won’t hold onto much water which also helps in weight loss," says Dr Arjita Kumari, wellness director, Alila Diwa Goa.

The good, bad and unhealthy

The keto diet has advantages for diabetics, those with PCOD, fatty liver, obesity and gastrointestinal issues. But, at the same time, it is not for everyone. If you plan to do it sans medical supervision beware of the keto flu, FYI. 

Sumaya says, "It takes a few weeks to settle into this diet, during which many persons can get the keto flu. It is a feeling of being unwell and sluggishness. You don't get a quick energy pick-me-up since you cut out all sugar and carbs, and your body is basically readjusting. Once the shift happens, you feel really light and alert. You have to be careful and measure the fat you are eating - I know of people who have ended up putting on weight instead because they overdo the fatty diet. Social media hype has also led to a lot of misconceptions and keto is labelled as some wonder diet, which it is not. There is a science behind it and one has to be careful of how and what we consume for any diet to work."    

While the keto diet can considerably nourish the body if a person is in an inflamed, dysbiotic or insulin-resistant condition there are also certain drawbacks. "Long-term studies indicate that it can increase LDL cholesterol, compliancy is difficult as you must be strictly dedicated to counting carbs. This can result in awkward social interactions or longing for other foods," says Renee Grandi, nutritionist and naturopath at luxury wellness destination Chiva-Som.

In a nutshell, here are  the risks you must watch out for:

High in saturated fat: "It is recommended to keep saturated fats to no more than 10% of your daily calories because of the link to heart
disease. And indeed, the keto diet is associated with an increase in LDL cholesterol, which is also linked to heart disease," says Vandana.

Nutrient deficiency: "If you are not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients including selenium, magnesium, phosphorus, and vitamins B and C," she says. 

Liver and kidney problems: "With so much fat to metabolize, the diet could make any existing liver conditions worse.Meanwhile, the kidneys help metabolize protein, and the keto diet may overload them," she says.

Constipation: The keto diet is low in fibrous foods like grains and legumes that may restrict bowel movement. 

Mood swings: "The brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability," she says. 

These risks add up — so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.

What can you eat?

People often think that a ketogenic diet is based solely on animal products with meat at every meal, but that’s not entirely true. 

Here's what the experts recommend:

Sumaya Dalmia, fitness and wellness expert

"Include high (good) fat foods such as avocado, ghee, nut butter (unsweetened), almond flour, yoghurt, unprocessed cheese in your keto meal plan. For example, your breakfast can consist of eggs, avocado, yoghurt with nuts, veggies such as tomatoes/mushrooms. Lunch and dinner can be chicken or fish with a side of veggies/avocado. You can also snack on nuts, keto crackers, some hummus or guacamole and veggies."

Harshita Dilawri, nutritionist

"I would suggest eating something on the line of two eggs fried in olive oil, ghee or butter with sauteed greens like beans or capsicum for breakfast. Then, full-fat cottage cheese topped with pine nuts as a mid-morning and then, a bunless grass-fed burger topped with cheese, mushrooms and avocado topped with a bed of greens for lunch. You can opt for roasted, salted almonds as an evening snack and end the day with pork chops or chicken or fish with green beans sauteed in coconut oil for dinner."