Don’t bite the bait
Health experts list the pitfalls of diet plans like Keto, veganism and intermittent fasting and recommended alternatives.
Many of us may never have been inside a dietician's office, but surely everyone knows the names of at least half a dozen diets. Keto, intermittent fasting, Atkins, paleo, veganism, the no carb diet--- the list is endless. We even know which celebrity is on what diet and, thanks to technology, can even get meal plans for ourselves with the push of a few buttons. According to India's Google search trends and health experts, the top 3 fad diets include the Keto diet, intermittent fasting and the Vegan diet. But when your health is at stake, there's more to consider than what's on trend.
Minimum carbohydrates, moderate amounts of protein, and loads of fats-- this is essentially what is prescribed to those who opt for the Ketogenic diet. The idea is that this meal plan brings the body to ketosis, where the body burns fat as fuel rather than carbohydrates. You definitely lose weight in the start, but in the long term, you will put everything back on, says a dietician. she explains that the diet affects the body's metabolism, slowing it down due to the lack of carbohydrates. It also curbs your intake of micro-nutrients like zinc and selenium and bodybuilding protein, and causes fluctuations in lipid profiles, she says.
Loss of muscle mass, irritability and brain fog, sometimes leading to accidents are frequently reported by those on this diet, adds a nutritionist. As are headaches, constipation and hair fall, she says.
The keto diet is also not advisable for patients on insulin medication or medication for hypoglycemia. It cuts down your carbohydrate intake to 50 gm a day. This lowers blood sugar dramatically, making it unsuitable for type1 diabetes. The borderline diabetic, or type 2 moderate, may however benefit, she says.
Elevated lipid profile level is another problem. While non-vegetarians can have steak, ham and other meats, vegetarians don't have food sources that meet similar requirements, she says. Dal, a major protein source for vegetarians, is 65 % carbs. This means that vegetarians on the diet must consume more butter, ghee and avocado to compensate, she adds. Additionally, the diet means switching to rotis made of almond or flax-seed flour--- again a lot of fat. While proponents of keto argue that all this is good fat, cholesterol is affected by the total amount of fat , she says. Given the cost of ingredients--- on average, one would spend some 15,000. Rs. every 2 weeks-- it's not financially sustainable either.
Not so " fast"
Intermittent fasting--- also known as the Dixit diet after Dr. Jagannath Dixit, who has popularised it here--- requires that people keep a 12 hour, 14 hour , 16 hours, or even an 18 hour fast. In the interim, they have 2 meals. You can eat whatever you want in those 2 meals, which makes it convenient, she says. It also suits those not in the habit of eating breakfast. However, there isn't enough scientific evidence to support intermittent fasting. Data from the National Weight Control Registry in the US shows that introducing breakfast in a diet helps sustain weight loss. When you've missed the first meal of the day, you're going to feel hungrier and eat more later, making the overall calorie intake go up, she shares.
According to gastroenterologist, Dr. Abraham, the regimen defies the body's physiology. We'd never get hunger pangs on time if fasting was healthy for the body, he says.
It's the reason why many on this diet get acidity and heartburn. The stomach secretes juices that are absorbed to break food into components during digestion. When fasting, these juices collect in the stomach, leading to acid reflux and pain, the Dr. says.
Also, to manage the gaps, people tend to take multiple servings of coconut water, green tea and orange juice through the day. Intake of these fluids can sky-rocket potassium levels in the blood, as I saw in a case recently, adds the Dr. It's worrisome because high potassium levels can lead to irregular heartbeat, and that has a high mortality rate.
Harifall is another side effect. That's because, with only 2 meals allowed, you're not snacking on fruits and nuts, and thus depriving yourself of important nutrients, the Dr. says.
Vegan wagon not for everyone
The week since news about a cricketer turning to veganism, 'vegan' peaked on Google trends in India. The dietician says, " for a time, even a famous tennis star was said to be on it. People see these great-looking poster boys of veganism finding a new leanness and acing physical performances, and want to follow suit.
So, how does a diet sans meats, dairy products, even honey, help in weight loss? Often, the premise of a quick weight loss fix is eliminating an entire food group or more. With dairy and non-vegetarian foods off the menu, you're left with roti, subzi and dal. Your calorific intake naturally drops, making you lose weight, she says.
Dr. Abraham adds that those taking to the diet need to understand that going vegan is more about a sentiment rather than physiology. There's nothing to recommend that it's healthier for the body.
ketp requires you to cut down on micro-nutrients like zinc and selenium and body-building protein, and it causes fluctuations in lipid profile= a dietician.
The Indian diet is already low in protein, as we don't consume sufficient dals. We can't afford to further reduce protein from our diets. Essential vitamins like B 12, and minerals like iron and zinc can also go dangerously low for vegans, the dietician cautions.
The diet needs expert micromanaging. Replacing the dairy with soy or almond milk doesn't make up for protein or calcium loss. So, appropriate quantities of nachni / ragi/ finger millet, sesame seeds and pulses need to be included in the diet as per individual needs says the dietician.
Ultimately, crash diets may lead to quick weight loss, but it's not without side-effects. On the other hand, a diet in tune with your food choices, is far more sustainable, she adds. The less drastic the change, the easier it is to stay on the course for longer, eventually making it habit-forming, she says, recommending taking tea or coffee without sugar, and eating fruits and nuts daily.
Also, aim for not more than 2 kilos of weight loss per month, so that the body can adapt, add Dr. Abraham. A traditional Indian diet, which is low in fat, high on carbohydrates and a moderate amount of protein- one gram per kilogram of our weight= is the best way to stay healthy. eat all fruits and vegetables and avoid excess oil, salt and sugar, he says.
Finally, remember to start your day right, with a wholesome breakfast. The dietician suggests you decide on a good carb-protein combination for breakfast and prepare it the night before. This will ensure you never miss it in the morning rush and set the pace for the day.
Follow this with meals at regular intervals and end your day with a light dinner for an optimal metabolic rate. Overall, opt to grill and bake over frying. Don't fill your plate in heaps. Have fruits as a whole rather than in juice form, to gain maximum fiber. And most importantly, balance the imput and output, meaning eat and exercise, says Dr. Abraham.
Many of us may never have been inside a dietician's office, but surely everyone knows the names of at least half a dozen diets. Keto, intermittent fasting, Atkins, paleo, veganism, the no carb diet--- the list is endless. We even know which celebrity is on what diet and, thanks to technology, can even get meal plans for ourselves with the push of a few buttons. According to India's Google search trends and health experts, the top 3 fad diets include the Keto diet, intermittent fasting and the Vegan diet. But when your health is at stake, there's more to consider than what's on trend.
Minimum carbohydrates, moderate amounts of protein, and loads of fats-- this is essentially what is prescribed to those who opt for the Ketogenic diet. The idea is that this meal plan brings the body to ketosis, where the body burns fat as fuel rather than carbohydrates. You definitely lose weight in the start, but in the long term, you will put everything back on, says a dietician. she explains that the diet affects the body's metabolism, slowing it down due to the lack of carbohydrates. It also curbs your intake of micro-nutrients like zinc and selenium and bodybuilding protein, and causes fluctuations in lipid profiles, she says.
Loss of muscle mass, irritability and brain fog, sometimes leading to accidents are frequently reported by those on this diet, adds a nutritionist. As are headaches, constipation and hair fall, she says.
The keto diet is also not advisable for patients on insulin medication or medication for hypoglycemia. It cuts down your carbohydrate intake to 50 gm a day. This lowers blood sugar dramatically, making it unsuitable for type1 diabetes. The borderline diabetic, or type 2 moderate, may however benefit, she says.
Elevated lipid profile level is another problem. While non-vegetarians can have steak, ham and other meats, vegetarians don't have food sources that meet similar requirements, she says. Dal, a major protein source for vegetarians, is 65 % carbs. This means that vegetarians on the diet must consume more butter, ghee and avocado to compensate, she adds. Additionally, the diet means switching to rotis made of almond or flax-seed flour--- again a lot of fat. While proponents of keto argue that all this is good fat, cholesterol is affected by the total amount of fat , she says. Given the cost of ingredients--- on average, one would spend some 15,000. Rs. every 2 weeks-- it's not financially sustainable either.
Not so " fast"
Intermittent fasting--- also known as the Dixit diet after Dr. Jagannath Dixit, who has popularised it here--- requires that people keep a 12 hour, 14 hour , 16 hours, or even an 18 hour fast. In the interim, they have 2 meals. You can eat whatever you want in those 2 meals, which makes it convenient, she says. It also suits those not in the habit of eating breakfast. However, there isn't enough scientific evidence to support intermittent fasting. Data from the National Weight Control Registry in the US shows that introducing breakfast in a diet helps sustain weight loss. When you've missed the first meal of the day, you're going to feel hungrier and eat more later, making the overall calorie intake go up, she shares.
According to gastroenterologist, Dr. Abraham, the regimen defies the body's physiology. We'd never get hunger pangs on time if fasting was healthy for the body, he says.
It's the reason why many on this diet get acidity and heartburn. The stomach secretes juices that are absorbed to break food into components during digestion. When fasting, these juices collect in the stomach, leading to acid reflux and pain, the Dr. says.
Also, to manage the gaps, people tend to take multiple servings of coconut water, green tea and orange juice through the day. Intake of these fluids can sky-rocket potassium levels in the blood, as I saw in a case recently, adds the Dr. It's worrisome because high potassium levels can lead to irregular heartbeat, and that has a high mortality rate.
Harifall is another side effect. That's because, with only 2 meals allowed, you're not snacking on fruits and nuts, and thus depriving yourself of important nutrients, the Dr. says.
Vegan wagon not for everyone
The week since news about a cricketer turning to veganism, 'vegan' peaked on Google trends in India. The dietician says, " for a time, even a famous tennis star was said to be on it. People see these great-looking poster boys of veganism finding a new leanness and acing physical performances, and want to follow suit.
So, how does a diet sans meats, dairy products, even honey, help in weight loss? Often, the premise of a quick weight loss fix is eliminating an entire food group or more. With dairy and non-vegetarian foods off the menu, you're left with roti, subzi and dal. Your calorific intake naturally drops, making you lose weight, she says.
Dr. Abraham adds that those taking to the diet need to understand that going vegan is more about a sentiment rather than physiology. There's nothing to recommend that it's healthier for the body.
ketp requires you to cut down on micro-nutrients like zinc and selenium and body-building protein, and it causes fluctuations in lipid profile= a dietician.
The Indian diet is already low in protein, as we don't consume sufficient dals. We can't afford to further reduce protein from our diets. Essential vitamins like B 12, and minerals like iron and zinc can also go dangerously low for vegans, the dietician cautions.
The diet needs expert micromanaging. Replacing the dairy with soy or almond milk doesn't make up for protein or calcium loss. So, appropriate quantities of nachni / ragi/ finger millet, sesame seeds and pulses need to be included in the diet as per individual needs says the dietician.
Ultimately, crash diets may lead to quick weight loss, but it's not without side-effects. On the other hand, a diet in tune with your food choices, is far more sustainable, she adds. The less drastic the change, the easier it is to stay on the course for longer, eventually making it habit-forming, she says, recommending taking tea or coffee without sugar, and eating fruits and nuts daily.
Also, aim for not more than 2 kilos of weight loss per month, so that the body can adapt, add Dr. Abraham. A traditional Indian diet, which is low in fat, high on carbohydrates and a moderate amount of protein- one gram per kilogram of our weight= is the best way to stay healthy. eat all fruits and vegetables and avoid excess oil, salt and sugar, he says.
Finally, remember to start your day right, with a wholesome breakfast. The dietician suggests you decide on a good carb-protein combination for breakfast and prepare it the night before. This will ensure you never miss it in the morning rush and set the pace for the day.
Follow this with meals at regular intervals and end your day with a light dinner for an optimal metabolic rate. Overall, opt to grill and bake over frying. Don't fill your plate in heaps. Have fruits as a whole rather than in juice form, to gain maximum fiber. And most importantly, balance the imput and output, meaning eat and exercise, says Dr. Abraham.