Miss Maryam Hameeda
- Q: Is the keto diet healthy ?
Ans: Ketogenic diet is a therapeutic diet which was first developed for the management of epileptic patients. Some other diseases that includes seizures may also be treated with ketogenic diet therapy. But it should be followed under medical supervision .
As far as the question “Is keto diet healthy’’? Is concerned I’ll say No! Keto has become a fashion now people like to follow what they hear without looking in the details that in what manners a certain type of diet can affect their body.
- Q: Is the keto diet safe to follow ?
Ans: Keto diet is designed for certain medical conditions and it is not, at all, safe and healthy to follow for a normal person. This diet was designed to maintain a state of ketosis. There are many side effects of keto diet some may be individualized as everyone has a different response to what they are consuming and some changes are for sure to happen.
A ketogenic diet contains high amounts of fats and proteins and a very low amount of carbohydrates in the diet. Some of the common side effects are nausea, fatigue, feeling of fullness all the time. excessive urination and some people face constipation. Vitamin and mineral deficiencies are a major concern in people following keto. The diet mainly composed of meats, eggs, cheese,fish, heavy whipping cream,butter, oil, nuts and seeds. Fruits and vegetables are added in a very low amount.
A diet high in fats contains more calories and people may gain weight instead if losing the weight because of excessive caloric intake than required furthermore body has to work more for the metabolization of fats than carbohydrates and they are not as readily available for energy as carbohydrates. A high fat diet diminishes the glycogen stores in the body and may derange the lipid profile and you may be at risk of CVDS.
A diet high in protein than required may put additional stress on kidneys and dehydration can also be the result of consuming high protein diet because protein digestion require more water so if enough fluid is not consumed dehydration may occur. Many of the high foods sources are also rich in fats so they increase the risk of developing certain diseases. Another disadvantage of high consumption of protein is that it is associated with excretion of calcium from the bones a high amount of acid is produced after protein consumption and body has to either excrete it out or have to buffer the acid to maintain the pH balance. And long-time use can contribute to bone mineral losses.
On the other hand carbohydrates are main source of energy to the body and it is easily metabolized and available to the body richest sources of carbohydrates are grains, fruits and vegetables which contains a lot of antioxidants and fibre that help in combating a number of diseases. If a diet is low in carbohydrates it decreases your overall performance because it is not readily available to the body.
- Q: Is ketosis bad ?
Ans: When you are following a ketogenic diet fats get burned to produce ketones as the fuel for brain (glucose is the main brain fuel in normal conditions) the question “is ketosis bad’’ depends on the conditions in which ketosis is happening. When you are healthy and following a diet which is balanced your body controls very efficiently that how much fat should be burn to avoid making of ketones but when carbohydrates are too low in the body to produce energy body will automatically switch to ketosis for energy. Ketones are acids if there levels in blood are not monitored , it can poison the and may leads to death of a person ultimately .
- Q: How many carbs do you actually eat on a keto diet?
Ans: The ketogenic diet was designed using ratios of 4:1 or 3:1 ( means that there are 4 or 3 grams of fats for every 1 gram of proteins and carbohydrates combined in the diet) 90% of the kcal are coming from fats in 4:1 diet .
for a 1000 calorie diet the carbohydrates allowed are as
8 grams carbs on 4:1
16 grams carbs on 3:1
30 grams carbs on 2:1
40-60 grams carbs in 1:1
- Q: How much weight can you lose on the Keto diet?
Ans: Keto diet helps in very fast weight loss in first few days people misinterpret it with thinking they are losing weight due to the utilization of fats but you are actually losing your stored water and sometimes muscle proteins. After this water weigh loss it varies from person to person how much weight they lose when following certain conditions and their health status and daily habits must be considered in this.
- Q: What fruits can I eat on Ketogenic diet ?
Ans: All fruits and vegetables are rich sources of carbohydrates and contains no fat or a very minute amount of fat. Some sources such as olives and avocados are rich in unsaturated fatty acids and can be consumed for others to use, you must have to mix up with fat sources like cream, butter and cheese etc.
Miss Maryam Hameeda (Clinical Nutritionist )