Beware: The Ketogenic diet may not be as healthy as believed

A high-fat, adequate-protein, low-carbohydrate diet, known as the Ketogenic diet, has been touted as one of best weight loss programmes. At the same time, it has been dismissed by many.

 People who wish to give the Ketogenic diet a try, need to clearly understand if they will be able to sustain such a drastic change in eating habits, that too in a safe manner. According to USA Today, the ketogenic diet involves consuming a low carbohydrate, high fat and high protein diet. Out of the total daily caloric intake, nearly 70 to 80 per cent comes from fat, 20 per cent from protein and the remaining 5 per cent or so are derived from carbohydrates. 

The carbohydrate deprivation pushes the body into ketosis, which is a state where fat becomes its primary fuel source. Despite its ability to cause rapid weight loss, this dieting approach doesn’t find many supporters among medical professionals.

The Keto diet is usually not recommended by doctors for the reason that it excludes a wide array of essential food groups that are imperative for optimal health, such as grains, fruits, and some vegetables. Medical professionals caution people to be aware of the difference between weight loss and overall health.

Jeffrey Mechanick a medical director at Mount Sinai Heart’s Marie-Josee and Henry R. Kravis Center for Clinical Cardiovascular Health quite frankly stated to USA Today that “I wouldn’t recommend the keto diet to anybody.” Vasanti Malik, an adjunct assistant professor of Nutrition at the Harvard T.H. Chan School of Public Health, expressed her concern regarding this extreme system of eating.

“You want to be mindful because these foods – whole grains, fruits, and vegetables – carry a number of beneficial nutrients – vitamins, polyphenols, fibre – that have been shown time and time again to be beneficial for cardiometabolic health,” Malik told USA Today. According to Mechanick, depletion of carbohydrates compels the body to scavenge upon its fat and muscle tissue to keep everything up and running.

“In theory, the Keto diet basically mimics starvation. If you don’t eat carbohydrates but you eat an excessive amount of fat and protein, you’re still going to waste tissue. The tissue is still going to burn off,” explained Mechanick. Fad diets such as keto also lead to weight rebound issues with people who are not able to stick to them after losing weight.

The answer for sustainable weight loss hence lies with emphasising on the quality of food and not exclusively the number of calories that are consumed. Mechanik suggests the minimisation of sugars and starches and an increased intake of vegetables, fruits, nuts, and beans. Malik recommends people to include more grains, fruits, vegetables and nuts, while limiting saturated fat, added sugar and added sodium. Tidying up your menu, in conjugation with daily physical exercise would be enough to create a solid foundation for health.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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4 reasons why most fad diets fail

Avoid fad diets!

There is no dearth of weight loss diet on the internet. Every day you will come across a new diet trend promising quick and effective weight loss. Unfortunately, not all the diets manage to garner the appreciation of the masses. But do you know why these diets fail to deliver their promises? Well, few things are constant in all these failed diets and here are 4 most common of all.

Unrealistic goals

Some fad diets make big and unrealistic promises, which is difficult to achieve in the given time. Science says that a person can lose 1 kilo in a week by taking 500 fewer calories every day. In a week you will be able to create a calorie deficit of 3000 calories and will eventually lose 1 kilo. If any diet promises you more than this, then it is not healthy and should be avoided.

Eating mostly one food group

Some diets ask you to completely shun one food group, which again is a bad practice. Even if you are on a mission to lose weight, your body needs nutrients to function as deficiency of any vitamin and minerals can be harmful to your health. It is alright to limit the intake of some nutrients like fat or crabs, but completely avoiding them is not a good idea. You may feel constipated if you do not eat some amount of carbs.

Diet makes you feel hungry

You indeed have to limit your food intake and stay away from mindless eating when trying to lose weight, but if you feel hungry while following a particular diet then it is a bad sign. The major task of a diet is to create a calorie deficit by replacing foods containing higher calories with a lower one. If the diet is too restrictive and advises you to eat less, you will feel hungry all the time and will end up indulging in unhealthy food items, which will ruin your weight loss effort. 

If it makes your tired
Some diets are simply too low in calories, which do not provide you with enough energy to do your workout and other daily activity. Such diets make your metabolism slow and you hit a weight loss plateau. To lose weight, a person needs to eat healthy food and perform exercises. A good diet does not only recommend you to have fewer calories but also takes into account other factors that are helpful in losing weight.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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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.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Busting 5 myths related to low-carb diets

Debunking the myths related to low-carb diet

Low-carb diets have gained tremendous popularity in the past few years. It is a popular weight loss diet trend in which people are encouraged to limit their carb intake-like the one found in grains, starchy vegetables, and fruit. But there is a lot of misinformation associated with low-carb diets. Some believe that it is good for human health, while for others it is unsustainable and harmful.
Here are 5 common myths associated with low-carb diets 
1) Low carb diet is bad for your heart 

It is a widespread belief that having a low-carb diet for a long time can be bad for your heart health as it is high in cholesterol and fat. Following this diet for a long term can raise your blood cholesterol level and increase the risk of developing cardiovascular problems.

Some studies suggest that neither dietary cholesterol or saturated fat have any remarkable effects on our heart. On the contrary, it may improve the condition of your cardiovascular system by decreasing blood triglycerides, increasing HDL cholesterol, lowering blood pressure, and reducing inflammation. 

2)  The diet is nutrient deficient
A low-carb diet is also known as a no-carb diet. It is believed that by cutting carb intake, a person automatically eats fewer plant-based food, which leads to nutrient deficiency. But this is not true, you can have lots of vegetables, berries, nuts, and seeds without exceeding the limit of 50 grams of carbs per day. Eating 100-150 grams of carbs every day is still considered low-carb. You can have fruits and even small amounts of healthy starches.

3) It is bad for your physical performance
Athletes mainly eat a high-carb diet, so it is obvious to think that carb intake is important for physical performance. Less carb intake can harm physical performance. However, these symptoms are temporary and with time our body learns to burn fat instead of carbs. Some studies even show that low-carb diets are good for physical performance.  

4) A low-carb diet contains too much protein
 There are different types of a low-carb diet and not all low-carb diets need to be high in protein. A very low-carb diet mostly contains fat but if a person is following a low-carb diet for weight loss, the amount of protein should be moderate. 

5) It is a fad diet
A fad diet is referred to weight loss diet trends that promise dramatic results but are quite unhealthy and cannot be followed for a long time. However, low-carb diets are proved to be quite effective in reducing the unwanted fat from the body in over 20 scientific studies. Moreover, it has been followed by people for decades and is quite effective when trying to lose weight.  

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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4 "Fad" Diets That Are Far More Than Just Fads

Plenty of diets can be in vogue at any one time, but many are nothing more than just fads. With that being said, there are some that have stood the test of time and actually stuck around. Here are four fad diets that are actually beneficial to your health and well-being.

 

Something You Should Keep In Mind
 You should disregard the term “diet” as it is typically used because it implies the idea of restriction and removal. Instead, think of the word as a healthy eating lifestyle. The healthy eating lifestyles you’re about to see below have actually been categorized (erroneously) as fad diets:

 

1. The Paleo Diet

The paleo diet is essentially based on the premise of eating just as our Paleolithic ancestors did some 10,000 years ago. This is when agriculture first began. It focuses on proteins, vegetables, fruits, nuts, and seeds, as well as some healthy fats. There are no grains, starchy carbs, sugars or dairy.
What the Paleo Diet Can Do For You
This diet is a great way to keep your blood sugar in check. It can also have positive effects if you happen to have Type 2 diabetes, as well as lower your risk of cardiovascular disease. People who have tried this diet report good weight loss results in addition to improved energy levels. One thing to note about the paleo diet is that the things that aren’t in it are just as important as the things that are. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

2. Whole30 Diet

This relatively new diet became popular thanks to social media. The #whole30 hashtag allowed people to share their success with the diet. It involves dedicating a 30-day period to focus on eating nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits. It requires the elimination of:
• sugar
• alcohol
• legumes
• grains
• dairy
• soy
Although it’s similar to paleo, it goes further by eliminating sweeteners such as honey or maple syrup. You can reintroduce the kinds of food that you removed after completing the 30-day period. This will allow you to discover the health consequences of eating them.
What the Whole30 Diet Can Do For You
Most people eat the same things day in, day out, and thus fail to realize the negative health consequences that certain foods can have. The whole30 diet allows you to make these realizations, as well as reset your taste buds, which are likely to have become desensitized due to processed and artificial foods and excess salt.

3. The Mediterranean Diet

What has become an international dietary sensation is simply a way of life for the likes of the Greeks, Italians, and Maltese. This is coupled with higher activity levels, sunlight exposure, proximity to water, and generally lower stress levels. The diet generally looks like this:
• Fruits & vegetables
• Whole grains
• Legumes & nuts
• Replacing butter with olive oil
• Using herbs and spices instead of salt
• Eating fish and poultry at least twice a week
• Moderate amounts of red wine

What the Mediterranean Diet Can Do For You
In a nutshell, the Mediterranean diet can do wonders for your heart by lowering the risk of heart disease and lowering bad cholesterol. A study involving 1.5 million people showed that the Mediterranean diet is also linked to a reduced risk of cardiovascular mortality, as well as overall mortality. The Mediterranean diet is far from a fad – it’s tried and tested by millions of people over millennia!

4. The Alkaline Diet

Our bodies have to deal with a ton of acidity due to the food that we consume in the present day. When the human body becomes too acidic, it’s possible for a condition called acidosis to arise, and this can lead to issues such as an upset stomach, breathing difficulties, headaches, weakness, and fatigue. In extreme cases, it can result in shock, coma, or death.
The alkaline diet aims to return the body to a more alkaline state, which is better for health. As a result, the diet focuses on alkaline-boosting foods such as fruits, nuts, vegetables, and legumes. It also recommends cutting out low-quality beef and chicken, dairy, eggs, grains, and alcohol.
What the Alkaline Diet Can Do For You
You’re likely to feel improved energy levels, have better mental clarity and better joint health after adopting the alkaline diet. This comes from cutting out inferior-quality foods, processed items, and alcohol.
Some Things You Should Remember
Sometimes, a fad isn’t actually a fad! The four diets outlined above are proof of this. The main thing you should take away from the information above is to focus on eating whole, unprocessed foods for better health and well-being.

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Here's How Diet Foods May Make You Gain Weight

Are you on a strict diet but still can’t seem to achieve any weight loss? Believe it or not, weight loss is a complex process. In most cases it is never achievable if the fine balance between calories consumed and burned is not realised. Another factor severely affecting your weight loss journey is the kind of food that you include in your diet. If you don’t have a set routine of your meal times, or don’t meet your regular nutritional requirements, all your efforts will eventually go down the drain.

Unfortunately, the reality of diet foods seems pretty grim. It has been a hot topic of debate among health experts and fitness enthusiasts for a long time now. If you happen to seek professional help with respect to your diet plan, in most cases you will be asked to steer clear of diet products. One of the biggest problems with diet foods is empty calories. While you munch on low-fat cookies or the wholegrain variant of a regular snack, you simply don’t realise that you are consuming hidden sugar in disguise. Then there are artificial flavourings, sweetening agents and a whole lot of things added to make a supposed ‘diet’ product more enjoyable, palatable and ‘delicious’. Diet food consumption can therefore put you in a vicious cycle of regaining all the weight that you once lost.

 Diet foods can be low in fat, but many of these are often laden with sugar. Experts from the University of Georgia experimented with mice module to analyse the effect of a diet high in sugar and low in fat. It was found that these mice had an increased body fat mass as compared to rats who were on a balanced diet.

"Most so-called diet products containing low or no fat have an increased amount of sugar and are camouflaged under fancy names, giving the impression that they are healthy, but the reality is that those foods may damage the liver and lead to obesity as well," said principal investigator Krzysztof Czaja, reported by PTI.

According to Shilpa Arora ND, a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach, "Diet foods don't necessarily lead to weight gain. One should do thorough research and read labels to know what is added in a product. Items high in sugar are always harmful to health. Sugar should always be taken from a natural source, like fruits. A balanced diet is always recommended to lead a healthy life".

 Diet colas and energy drinks, for example, are loaded with sugar and provide empty calories. Experts found that the calorie consumption of the rats on a high-sugar, low-fat diet was almost equal to the ones who were on a normal diet. The former group was consuming empty calories that generated body fat at double the rate as compared to the other group of rats. Both the low-fat, high-sugar and high-fat, high-sugar groups displayed an increase in liver fat and significant increases in body weight and body fat when compared to the balanced diet group. Liver fat accumulation was significant in the high-sugar, low-fat group.

The study was published in the journal Physiology & Behavior and concluded that unbalanced diets harm the gut microbiome and its bacterial diversity. Low-fat, high-sugar diets may often encourage gut bacteria linked to liver damage.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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10 Worst Female Health Habits

Finishing off their kids’ meals: Although this applies only to moms, it’s such a common habit that we had to include it in this list. In an attempt to reduce left overs and wasted food, many moms wipe off their kids’ plates at the end of a meal. Depending on how much the child has left, this could be a substantial addition of calories and can seriously derail the mom’s weight management efforts.


Wearing heavy earrings : One of the best things about being a woman is the joy of accessorising! And who can resist a great pair of earrings? Some women, however, go overboard when it comes to wearing large, dangling earrings. Cosmetic surgeons are often approached by women who’ve torn their ear lobes because of constantly wearing big earrings or worse, sleeping with their earrings on. To avoid torn earlobes, it’s best to wear light earrings on a daily basis or wear heavy ones with a chain as support.




Indulging in fad diets:   The need to lose weight, and lose it fast, causes women of all ages to turn to fad diets. From cabbage soup diets to zero carb diets, almost all these fad diets have been proven to be disasters. Not only do they cause your weight to go through the roof the second you get off the diet, they can also cause serious medical harm. The only trick to weight loss is a healthy diet, regular exercise and enough sleep.




Not wearing the right bra: The right bra not only gives you a great shape and allows your clothes to fit better; it can also be a huge contributor to better back health. Wearing a bra that’s the wrong size or one that does not give you the support you need can cause neck and back pain, as well as cause circulation problems. So get yourself measured for the right size and get a bra that fits you well.




Carrying very heavy bags:  Many women, especially moms, often joke that they carry the world in their bags. And while it’s convenient to have everything you need in your bag, a very heavy bag can take a serious toll on your neck and back health. Try and take out unnecessary items from your handbag and if you carry a laptop, use a bag pack to carry it, as against a sling bag.




Wearing ultra tight jeans: While the skinny jean trend is a huge fashion hit, it may not be the best thing for your health. Studies have shown that constrictive clothing can cause a number of medical conditions like vaginal yeast infections, bladder infections and even blood clots in the legs. You may have noticed abdominal discomfort when you eat while wearing tight clothing. Constantly wearing tight jeans can worsen the condition.



Wearing uncomfortable shoes: From wearing flimsy flip-flops that provide little to no support, to wearing very high heels that can play havoc on the joints, women around the country are guilty of putting style before support. While flip-flops or V-slippers seem like a comfortable option for a hot country as ours, most of them provide very little arch or heel support. Also, being as open as they are, they expose the feet to dust and other dirt from the roads. Heels over 2 inches high have been known to have an adverse effect on the joints and can even contribute to osteoarthritis that affects the knees, hips, ankles and feet. For daily wear to college or work, remember to wear comfortable shoes that provide cushioning, as well as support to the entire foot.




Avoiding weight training in gyms: Many women believe that lifting weights as part of their gym workout will lead to them bulking up like men. The truth is that because of the presence of oestrogen in women’s bodies, weight training will not lead to bulky muscles, but rather will help to burn fat, strengthen bones and even cut down the risk of diseases like osteoporosis and diabetes in the future.


Wearing synthetic underwear: Heat, moisture and synthetic clothing can be a breeding ground for yeast infections and itching and you definitely don’t want that in your private regions. Wearing sexy underwear or thongs once in a while is not a bad idea, but for daily use, stick to good old cotton underwear.




Not paying attention to heart health: For some reason, heart disease and heart attacks are only associated with men. While it’s true that oestrogen protects women’s heart for a majority of their lives, post menopause, women are as susceptible to heart disease as men. But the notion that heart disease doesn’t touch women is so strong that very often women even ignore symptoms of a heart attack. Ignoring heart health is a big mistake and women as well as men should take all the necessary measures to ensure a healthy heart.