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Everybody wants to look good and fit in the beauty standards and get the perfect waistline. With the festive season ending, we all want to work out and lose the extra kilos we put on with merry-making over festive feasts. Crash diets are one way known and employed by hoards of people to try to get rid of excess weight. This form of unsustainable fasting has lowered results and higher chances of subsequent fat gain. The Ketogenic diet has gained mass popularity in recent times as a tasty alternative to conventional crash diets. Those opting for a Keto diet can enjoy fatty foods without guilt. But how does the Keto diet work? And is it safe? Let’s explore.
The Keto Diet
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High Fat Diet
In the Keto diet, one follows a high-fat regime, with most food consumption being fat-rich foods paired with protein-rich food items.
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Low Carb Diet
There is an overall cut down on carbohydrate-rich foods and simple sugars.
In short, the Keto diet is a dietary intake rich in fats, and proteins while cutting down almost all carbohydrates to push body metabolism towards fat consumption for fuel needs. Pushing the body into a state of Ketosis.
How does it Work?
The Keto diet pushes the body's metabolism towards Ketosis. Ketosis is the process of using fats as fuel in the body instead of glucose. This is ideally a stress response in a normal body, where in the absence of regular carbohydrates, fats stored in the body are broken down to provide the much-needed energy. Putting your body through physical strain and stress is never advisable. Very often, people who start a keto diet end up experiencing the Keto-Flu, a series of side effects of going on a keto diet, which resembles the flu so much that it has been given the term Keto Flu. Some of these symptoms include:
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Headache
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Fatigue
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Brain Fog
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Increased Hunger
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Poor Sleep
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Nausea
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Decreased Physical Performance.
While weight loss is a matter of concern, and maintaining a healthy body weight is important, one must weigh the pros and cons of any quick-fix diet. More often than not, these diets can lead to serious health implications too. For serious weight loss treatment in Kharadi, Pune, one can opt for bariatric surgery. At Manipal Hospitals, Kharadi, we have some of the best gastroenterology doctors in Pune for Bariatric surgery. Patients with clinical obesity can opt for such a procedure for safe and sustained body weight management.
Safe Keto Diet
When opting for a Keto Diet, one must consult a dietician or nutrition expert. While Fad diets can be effective in easy fat loss, the health impact can be detrimental to health and well-being. Some tips to follow When starting a Keto are:
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Avoid Sugary foods
Sugar-filled items such as fruit juice concentrates, smoothies, cakes, ice creams, and sugary candy.
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Avoid Grains Intaking
Grains with a high starch content such as wheat-based bread, rice, pasta, and cereal should be avoided.
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Moderate Intake of Beans
Proteins from beans like peas, kidney beans, lentils, and chickpeas in moderate amounts are admissible for a Keto diet.
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Avoid Root Vegetables and Tubers
Potatoes, and sweet potatoes, are root vegetables. These are storehouses of starch for the plant and hence have a high carbohydrate content.
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Low Fat Food
Low-fat mayonnaise, salad dressings, and condiments usually have harmful replacement and flavoring agents which can be bad for health.
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Avoid Unhealthy Fats
Processed vegetable oils, mayonnaise, etc.
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Do Not Drink
Alcoholic beverages should always be avoided.
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Healthy Fat Foods
Including healthy fats, nuts, and seeds in the diet is a good way to ensure fat intake which is beneficial for health.
At Manipal Hospitals, we have some of the best gastroenterologists in Khardi, Pune who can guide you over every aspect related to the Keto diet and whether you should go for it or not. Consult with our doctors for any stomach-related disorders today, to plan a safe weight loss journey. Our doctors and nutrition experts can help you chart a safe weight loss journey toward sustainable weight management.
Department of Gastrointestinal Science
Manipal Hospitals, Kharadi, Pune
