Hi this is Dr Ashwini Joshi of Aloha Clinic, Pune’s more known diabetic-
reversal and health-transformation clinic that besides is getting its share of
appreciation from the world over.
Today we speak about a diet the world is going ga-ga over. The Keto Diet.
Does it work? Let’s find out!
Weight gain has been the bane of life these days. If you’re doing well, pretty
soon it’s visible all over, more so around the waist. Fat. It forms due to
various reasons, primarily due to all or any or a mix of the following
- A sedentary lifestyle! Like every other occupant of the animal
kingdom, humans were primarily meant to move most of the time, and
eat to provide energy to the body while moving or while resting. With
running, walking, climbing and the likes keeping our bodies very
occupied, whatever we ate was mostly used as energy during such
activities. The body still stores fats in the right places including the liver
and just under the skin (subcutaneous fats) which it rightfully should,
for lean times. Problem starts when fats start to get to other places
including between organs (visceral fats).
- Foods! rich in carbs, fats and sugars can lead to fat build-up in the
body. These days food satisfies many urges, including energy needs.
That, and the constant urge to eat sees us gain girth in all the wrong
places. Coupled with very little exercise, it means a constant and
sustained fat build-up.
- Lack of sleep! This may seem contrary to established notions but the
lesser you sleep, the more the chances of weight-gain. Studies have
shown that when we sleep for 4 hours which is half of the
recommended time, it affects hormones including ghrelin and leptin
which affects metabolism leading to a craving for calorie-heavy rich
foods. Against this, a fitful 7–8-hour sleep gets our metabolism in
control and produces normal hunger pangs which do not lead to
In all this, does a Keto diet help to reduce fat build-up?
What is a keto diet?
Keto is short for Ketosis, a part of our metabolism process where the body
becomes adept at deriving energy out of fats and proteins instead of carbs.
It takes places in times when our bodies being low on energy moves to
burning stored fats - after using up all the carbs. The process releases an acid
called Ketones which drives the process of energy in the body. There are
those in the weight-loss business who see this as an ideal way to reduce
body fat by forcing an obese body to turn to burning its stored fats in the
absence of any other source of energy. Those undergoing the Keto diet are
made to have low-carb diets with variations depending upon the composition
of one’s bodies.
A keto diet does have noticeable short-term weight loss given that the body
is made to use only stored fat without recourse to carbs as part of one’s
diets. It’s recommended for Type 2 diabetes mellitus on the onset of the
disease or which is secondary to obesity besides obesity itself (even in the
absence of diabetes) given that the body is not troubled too much with the
conversion of carbs into sugars and a subsequent high blood sugar levels.
That said, extremes of ketosis may result in a condition called DKA which
primarily affects Type 1 diabetics. It has other benefits including:
- Improved levels of HDL, the good cholesterol
- The above itself positively affects heart issues including cholesterol
lining the arteries of the heart
- It’s the best way to use fat than other forms and ways of reducing
fats as it burns fats as a primary source of energy to form ketones
- It does not about a starvation diet. Instead, one eats a low-carb diet
that is filling with proteins and other forms of nutrition
- With the right kind of exercise, the body’s metabolism is not affected
- It’s beneficial in the cure of conditions including diabetes and
women helps control PCOD.
On the flip side, a keto diet in the long terms may not have the same result as
that in the short terms. These take place due to the following reasons,
- The secret carbs in the diet: Carbs in the classic keto diet shouldn’t
be above 5 to 10% of the diet. Anything above means your body is still
burning glucose and not gone into the much-needed ketosis state
which leads to inch-loss
- Excessive proteins: There’s a certain perception that the Keto diet
means fats and proteins. In reality, these should be fats 55 to 60% and
proteins, max 35%. Excessive proteins get converted into sugars using
amino acids- again keeping the body from the perfect ketosis state
- Sedentary lifestyles: Fat or carb, the body ought to be well exercised
and in a state of motion. A sedentary lifestyle on a Keto diet just does
not help reduce fats fast enough
- High stress: Stress releases cortisol which pumps glucose into the
blood and does everything to reverse the ideal state that a Keto diet
- Consumption of alcohol: Alcohol is a kind of carb and in addition
heavy on calories. Even moderate consumption can impede the state
A keto diet is thus a mixed bag. Ideally, I advise people to do things under
proper medical supervision. There are places like Aloha Clinics and folks like
me ever-ready to help our readers whenever they feel the need to take
drastic actions to make their lives better. Keto or any other diet, it’s best
when done under proper supervision.