Health

Decoding the Ketogenic diet

There are various diets which have become popular over time especially lowcarbohydrate diets have fallen in and out of favour before Atkins and then the Ketogenic diet became popular. However Ketogenic diet is a stricter diet, igniting a fi erce scientifi c debate about its potential health risks and benefi ts. Ketogenic diet stresses to cut carbohydrates from the meal and depletes the body of glucose, forcing it to primarily burn fat and produces an alternate source of fuel called ketones. We asked people who experienced major fat loss after doing the Keto diet and a nutritionist if this diet is good for everyone. One should do research, consult a dietitian or doctor to make sure you are safe during these specifi c diet plans.

Samia Munir — Homemaker

How did Keto diet work for you? It worked like magic. I love the results and I don’t find it that difficult to do, actually I find it the easiest diet that I have done; I can live on proteins hence I am really pleased with the results I’ve had so far, and as well as the initial weight loss was something I was looking forward to. I have noticed that my thighs, arms and belly have slimmed down. These are areas that I wanted to improve. I am really happy with the results I have lost 5kg and overall 11/2 inches difference in a month. I get prepared meals from la kitchenette. Their meals are tasty and fresh.

Did you suffer any side effects? When my body entered ketosis I got keto flu that was constant headache and nausea for two days. I love fruits but in keto one can only have berries also I used to do workout regularly but during keto I experienced difficulty with exercise.

Would you recommend Keto diet? I would definitely recommend to those who are struggling with stubborn weight and fat areas. Before starting it just keep in mind that it requires a lot of discipline and motivation, don’t cheat otherwise there’s no point doing it also don’t forget to take your multivitamins especially biotin for hair.

Sadia Salman — Nutritionist

What is a Ketogenic Diet? Ketogenic diet was first designed for epileptic patients. It works on the ketones in the body which are produced by the liver in the form of stored fat. A typical keto diet will have 60% fats, 30% proteins and 10% carbs.

How well does keto work? Since it’s a low carb diet, it does work on weight loss especially in the first few months. The only issue is you have to keep continuing with it to maintain that weight loss. Once you quit Keto, all the fats accumulated in the body will start showing their negative effects.

Is keto diet designed for everyone? Keto is not for everyone. It can be dangerous for people with prior medical conditions. Also it should not be done without the help of experts who can monitor the diet and the macros.

What are the side effects of keto diet? It can cause low blood pressure, kidney stones, constipation and it definitely causes nutrient deficiency since many foods are disallowed especially fruits and whole grains.

Is it true that keto may lower the risk of cancer and heart disease but can also risk other diseases? Some research shows that it lowers insulin resistance and helps heart health. But there are contradictory reports of how it effects the body long term. If not done properly, it can increase the saturated fats in the body and cause harm to the heart instead. Those with medical conditions related to the liver, pancreas, gall bladder it thyroid should not try Keto at all.

Zainab Saeed — Head of research and development at a non profit

How well did Ketogenic diet work on you? It was amazing. I lost a lot of weight in the first month around 18 pounds! That was a real motivation and I have overall lost around 40 pounds. I lost all that weight in the first four months of the diet. I have since then maintained a ketogenic lifestyle. Other than the weight loss I have much more energy and it also helped with some underlying conditions I had - such as knee pain and IBS.

Is Keto diet designed for everyone and would you recommend it? Not at all. People with underlying kidney and liver issues should not try it without consulting a doctor. Some body types also adapt much better to the Keto diet and see results quicker and faster but some body types don’t respond well to the ketogenic diet. That said, there is a lot of research indicating that the ketogenic diet reverses type two diabetes. And a lot of people with polycystic ovaries have also found out it to help with their condition.

Where there any side effects of keto diet? With me specifically I didn’t have any side effects medically. I didn’t even get the Keto flu which is pretty typical for most people who go on the Keto diet. I did experience hair fall which was rectified by supplementing my diet with biotin. I also got a cholesterol spike in the first three months which normalised after six months and now I have better cholesterol readings compared to my pre Keto results.

Is it true that Keto may lower the risk of cancer and heart disease but can also risk other diseases? There is conflicting research on this; but some research suggests that there is a higher chance of kidney issues and liver issues if you have been on the ketogenic diet for too long. In my own case, I am very particular about getting all my medical tests done every three months. These include liver function tests, creatinine level, kidney function tests, lipid profiles and CBCs. And Alhamdulilah over the past 18 months I have only seen improvements in all my results.