No matter what the work is, “quick and easy” are the keywords that people look for in everything they do. We all want a simpler path to achieve a tough goal. Keto diet is one such “easy” path, popular among people who want to lose weight faster than other dietary and lifestyle modification methods. But is it true that this is your golden ticket to rapid weight loss without really giving up on your favorite foods and exercising?
Keto diet has extreme myths attached to it; some claim that it is a 100% perfect and healthy diet, whereas some claim it is an evil curse. Truth be told, it is effective in losing weight, but is not the magic bullet that will show effects within a day or two without any additional efforts. It needs efforts in the right direction with the right intensity to produce effects. Let’s have a quick look at the facts about this diet before you commit to it.
Myth 1: The extremely low level of carbohydrate intake in the keto diet can starve your body, especially the central nervous system because your brain needs glucose to function.
Fact 1: Without a doubt, carbohydrates are the major energy provider of your body, and your brain needs glucose for its functioning. However, when your body is short of carbs, it starts breaking down fats and converting them to ketone bodies, which are then used as a source of energy. Thus, the fats in your body are being used up rather than getting stored and increasing your weight. Your glucose needs are also fulfilled as the kidney and liver make the glucose from proteins. So you should ensure that you include enough proteins along with fats in your meals.
Myth 2: You can eat any quantity of food except carbs.
Fact 2: The ketogenic diet is a meal plan that is low in carbs and high on fat, wherein you decrease your carbohydrate intake to a minimum and raise your fat intake to procure sufficient energy from fats. Although there is no standard keto diet meal plan, the total carb intake per day should be reduced to a maximum of 50 grams per day and as low as 20 grams. So the keto diet is not a no-carb diet, it’s a low carb diet.
Typically, the calorie intake in a keto diet is divided such that 70%–80% of it is derived from fats, 5%–10% from carbohydrates, and 10%-20% from proteins. The protein intake should be in moderation as excess protein will prevent ketone body formation. So even when you are on a low-carb, high-fat diet, you have to balance the fat and protein intake.
Myth 3: Keto diet is a perfect package without any drawbacks.
Fact 3: A major pitfall in this diet could be your love for food. It is tough to follow any diet for a long time because it is only human to crave for the very foods you are restricted to eat; just like those with diabetes tend to crave sweets. The other drawbacks of the keto diet are the symptoms of carbohydrates restriction like fatigue, irritability, low mood, and hunger. The adverse effects of the keto diet in the long-term include an increased risk of osteoporosis, gout, and kidney stones.
Myth 4: It is a dangerous way of losing weight because anything that works fast is always dangerous.
Fact 4: Keto diet is not as dangerous as it is made out to be as you are only restricting the intake of certain foods. However, it’s important that you follow the rules of the diet carefully and not just go on a keto diet based on hearsay. You must consult a nutritionist or a keto diet expert to guide you for the same before you undertake it. Recent research has indeed proved that a keto diet can help you lose weight faster than the traditional weight loss methods of reducing fat intake.
In fact, the keto diet has many health benefits other than helping us lose weight. It helps in controlling the blood sugar level in the short term. It is also found to be effective in reducing seizures in children, and a number of studies regarding its effects on other brain disorders are underway. Do you think that a diet effective in treating medical conditions can be as dangerous as stated by hyperbole lovers?
To sum it up, the keto diet may be okay for a quick weight loss before your best friend’s wedding or an important occasion, but is definitely not the way to lose and maintain the lost weight for a lifetime. You must consult a physician before making any significant dietary changes, especially if you have any health problems.
Of course, everything in the world has its own pros and cons; the best way of bringing into practice any dietary changes is to know the fact and ignore the fiction!