A pleasing reading on the weight scale, a few inches of body and a tucked and trimmed waist is often a dream or goal for many. Tried and tested methods are often desired by the majority, but some can go as far as fad diets and other unhealthy extremes to achieve the desired results. In recent times, Keto-Diet has gained tremendous popularity owing to its remarkable results in weight loss. Through this small script, let’s examine closely about keto-dieting and some other popular diet methods.
What is KETO DIET?
The ketogenic diet is also known as LCHF (low carb high-fat diet). In the 1920s, the keto diet was first used medically in children for controlling seizures as well as for Diabetes. But nowadays, it is highly popularised for controlling Obesity, overweight, PCOS and many more conditions.
How does a keto diet work?
In the aspect of weight loss, lack of carbohydrate-rich food leads to deprivation of glucose in the body. An altered energy source called ketones is produced from the stored fat in the body. During the keto diet or fasting, the body initially uses stored glucose from the liver and breaks down muscles to release glucose. If the diet continues for 3-4days, the stored glucose is fully depleted, the level of insulin in the blood decreases and the body starts to use fat as an energy source. The liver produces ketone bodies from fat, which is used in the absence of glucose, but this process leads to the accumulation of ketone bodies in the blood, leading to a stage of ketosis. Around this time, which is usually the first week of the diet, some people develop symptoms known as keto-flu.
Keto-flu
Keto-flu is a group of symptoms in the onset of ketosis in the body and symptoms include headache, muscle cramps, brain fog, fatigue, constipation, nausea, difficulty in sleeping, mood swings etc.
Method of keto-dieting
The ketogenic diet typically reduces the total carbohydrate intake to 30-50gm/day. This means, only 5-10% of food is carbohydrates, 10-20% is protein, and 70-80% is fat. An average man should have a diet of 2000kcal for normal life activity. In the keto diet, an average of 40gm carbohydrates, 75gm protein and about 165gm fat is being consumed.
INTERMITTENT FASTING
It is an eating pattern that switches between fasting and eating patterns on a regular schedule. Mainly 5 types of fasting schedules are used.
1. Time-restricted eating in a day (like the 16:8 method)
2. 5-day normal diet and 2-day restricting calories intake to 500 to 600kcal only.
3. “Eat stop eat” which involves a 24-hour fast once or twice per day.
4. Alternate day fasting.
5. The Warriors Diet- eating small amounts of raw fruits and vegetables during the daytime and eating a large meal at night.
During the time of fasting, water, and zero-calorie beverages like black coffee and tea are permitted. You might feel hungry or cranky while your body gets used to the new routine.
Some studies have shown that many changes that happen during intermittent fasting can protect organs against chronic diseases like type-1 diabetes Mellitus, heart disease, age-related neurogenic diseases, IBD and many cancers. It also improves physical performance, prevents obesity etc. It is also a weight-loss method that works for someone but not for everyone.
GRAND MEAL DIET
The Grand meal diet was developed by the company General Motors in 1985 in the US for the employees to promote better health and productivity with the help of food and drug administration. A Grand meal diet comprises of consumption of complex carbohydrates along with low-calorie carbohydrates and more water intake. It is a 7-day diet plan.
Most nutritionists do not recommend this diet, because it can lead to immediate weight loss as well as severe side effects such as incessantly feeling thirsty, dehydration, hunger pangs, headache, extreme fatigue, and such.
HIGH-PROTEIN LOW-CARB DIET
Now A Days, high-protein low-carb diet has gained huge popularity and is found to be good for weight loss and reducing hunger. The Diet plan is such that 26% of the meal is carbohydrates, 40% is protein and 34% is fat.
Advantages Dieting Techniques
1. Dieting can make you feel better
2. Improves confidence, becomes more attractive, improves fitness level, improves the level of perseverance, and increases overall life expectancy.
3. Leads to healthier nutrition in the person.
4. You will become more aware of what you want to eat.
5. Improves the overall chances in life
Disadvantages Dieting Techniques
1. A diet routine can be very hard.
2. Have pangs of hunger.
3. Leads to mood swings, stress, depression, etc.
4. May lead to social isolation
5. Long-term dieting can lead to micronutrient deficiency
Conclusion
Most doctors and dietitians recommends a 1000kcal low-carb high-protein diet (about 50% of the daily calorie requirement of a physically active adult) for safe weight loss of 1-2 pounds in a week. This diet along with some exercises also gives more energy and boosts overall weight loss. Furthermore, before starting a new weight loss diet such as the keto diet, intermittent fasting, grand meal, protein diet, etc., it is recommended to consult a registered medical practitioner or dietitian to ensure the safety of the diet.
