Fat is back! The Ketogenic diet has made it possible for this most-feared macronutrient to sneak back into our plates. The diet has a wide following among waistline watchers for its power to make one lose a ridiculous amount of weight fast and even reverse Type 2 diabetes. This diet has been in the spotlight in recent times for Hollywood actresses like Gwyneth Paltrow and Halle Berry who claim to be ardent followers of Keto. 

What is a ketogenic diet?

It is a century-old diet, which began as a non-pharmacological treatment for epilepsy in children. It is essentially a very high-fat, low-carbohydrate eating plan. More specifically, 80 per cent of the diet is made up of fat, 15 per cent is protein, and a mere five per cent of calories come from carbohydrates. It consists of mainly fat from meat, poultry, fish and shell fish, whole eggs, most type of cheese, moderate amounts of nuts, oils, butter, cream and mayonnaise. To keep carbohydrate intake low, vegetables such as leafy greens, broccoli, cauliflower and celery are the only ones allowed.

How does it work?

It primarily works by depriving the body of its primary fuel source — carbohydrates — and redirecting the body to use its fat reserves for energy by a process called ketosis. Putting the body in a state of ketosis has shown to reduce hunger and satisfy appetite longer than anything fat-free ever could.

How will I feel?

You might experience something called the ‘keto flu’. It is a cluster of symptoms such as fatigue, headache, muscle pain, nausea, irritability, often caused by dehydration and loss of electrolytes. These are withdrawal symptoms, same as the ones experienced when one stops smoking or drinking alcohol. It is because the body switches from burning glucose to burning fat. Keto flu usually lasts two to three days.

How do I know if I have achieved ketosis?

You have to look out for three things to know that. The first tell-tale sign would be a fruity or sweet breath; it could smell like nail polish. This would mean your body has started producing ketones such as acetone, which can be smelt in your breath. You may also find reduced bowel movement, that is constipation. Reduced hunger also indicates ketosis, because this metabolic process has an effect on your appetite hormones, which give you early satiety and reduced hunger. It normally takes three to four days to achieve a state of ketosis. It is the adaptation period because the body has to eliminate the carbohydrate reservoir stored in the muscles, before using fat as a fuel source.

Pros

In the short term, it may aid in quick weight loss. Although results may vary, in an effective scenario one can expect to lose an average of five kilos in a month. Some proponents of this diet also suggest that it is highly effective for diabetics because it can cause weight loss as well as lower blood glucose, both essential for diabetic control. Some studies have also found evidence of improved heart health due to its effect on reducing high blood pressure and triglyceride levels and also increasing the good cholesterol HDL.

Cons

First, it is a difficult diet to follow because people find it very arduous to eat large amounts of fat and even more, restrict their carbohydrate intake. Some cannot tolerate the symptoms of keto flu and give up. 

Non-compliance is a major issue. It can cause constipation, dehydration and kidney stones and may also weaken your bones. Severe restriction of carbohydrates can also cause nutritional deficiencies. Long-term adherence to this high-fat, low-carb diet can be detrimental to heart health and emotional well-being.

A word of advice

If you are convinced that this diet will be great for you, it has to be done under medical supervision, due to its extreme nature. Vitamin and mineral supplementation is often necessary. You must consume an adequate amount of proteins to achieve fat loss. It is extremely important that you stay hydrated. 

If done under medical supervision, weighing the benefits and risks, the ketogenic diet can be an effective weight loss tool for a short term. It can be used to give a jump-start to your weight loss goal. A concoction of healthy fats in your diet can protect your brain, lower risk of heart disease, increase good cholesterol and keep you full and happy all day long. And it is great for your skin too.

Hena Nafis is a consultant nutritionist and the owner of nutrition and lifestyle clinic Nutrience