HEALTH & FITNESS

health & fitness

Is a keto diet the ultimate weapon to fight the flab? Fitness and wellness coach Vinita Otieno weighs in.

Going Keto?

22.

It’s that time again…getting closer to December and further from the goals outlined at the beginning of the year. You wonder why oh why can’t weight loss be more achievable? At this point you have done everything and anything under the sun, from crash diets to hour-long workout sessions. But somehow, the results of your efforts are never longlived. You’re starting to think that maybe this fitness thing isn’t for you. Relax. It’s not you it’s…drum roll… what you are consuming! In your attempt to lose weight you have probably disregarded some of the rules of fitness. Nobody mentions when you are getting into a healthy lifestyle of regular workouts that you will have to discipline the taste buds as well. And boy oh boy can that be difficult.

Just ask me. My eighteen-year fitness journey has had a lot of trial and error. But thankfully, because I lived it you don’t have to. You might be thinking, in a last ditch effort, of jumping onto the ketogenic diet bandwagon. After all, everybody and their mama are singing its praises. Is a ketogenic diet the silver bullet to health and fitness we’ve all been waiting for?

Before we get into it, I have to let you know I dislike the word “diet”. Diets tend to be super restrictive and no fun. For both our sakes let’s call it what it is the Keto Meal Plan. Isn’t that nicer and more palatable?

The keto meal plan is nothing new- physicians have used it for decades to help with management of certain conditions- such as drug-resistant epilepsy. However, in the last few years it has gained popularity for weight loss.

You might be asking yourself, what exactly is a ketogenic meal plan? Basically, ketogenic meal plan is an extremely low carbohydrate and high fat diet. On the diet, you also eat moderate amounts of protein. It’s so called because it helps the body release ketones into the bloodstream, which aids in weight loss. Ketones are molecules produced when fat stored in the cells is broken down. On a ketogenic meal plan, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy, keeping you alert and focused.

Although it sounds easy, most people might find it difficult at first- especially if they were used to eating plenty of carbs throughout the day. Because it’s so restrictive, many might also find it difficult to maintain in the long run. Going keto means cutting out most common starchy foods such as rice, chapatti, bread, ugali, pasta, and potatoes. But you can load your plate with meats, vegetables, cheeses, fish, nuts, and seeds. Taking lots of water or teas is encouraged over sugary drinks.

In many ways, being on a keto meal plan will help you make healthier choices regarding what you put into your mouth. It is known to curb cravings and dramatically reduce your daily calorie intake.

Benefits

• Aside from losing weight and increased energy which are the normal byproducts of a healthy lifestyle, the keto diet can actually reprogram and help control appetite.

• You also develop better mental focus with a diet low in carbs, especially simple carbohydrates. Ever wondered why you feel sluggish after taking a high-carb meal? Well, the body has to work twice as hard to digest it…and convert it into more fat or you to store! Keto diets works in the opposite as energy levels shoot up- enabling you to handle more tasks.

• Keto diet helps fight type 2 Diabetes which is caused by increased insulin production. Because ketogenic diet eliminates sugar from the diet, it can effectively reverse Type 2 diabetes.

Side-effects

• Rapid weight loss from going keto could cause you to lose muscle.

• Restricting carbohydrates can cause low energy levels.

• Some health experts claim that most of the weight lost on a keto diet is water weight, which means if you were to go back to consuming moderate carbs again the weight will creep right back.

• It can result in yo-yo dieting once you achieve the weight loss you anticipated, go back to a regular diet , get back on keto…a vicious cycle.

My take: Before you embark on any new meal plan, ensure that it is sustainable and achievable to you. Yes the keto diet is awesome and it might help you lose weight, but it isn’t for everyone. I would recommend it if you want a quick fix- such as fitting into a dress or a bikini for a beach holiday.

magazine issue 2 nov 2018 23.