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What is keto diet, how does it impact your body? Is it risky? – Health News Today

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Written by Surbhi Gupta
, Edited by Explained Desk | New Delhi |

Updated: October 6, 2020 4:51:51 pm


In the past five years, the keto diet found popularity after a lot of celebrities endorsed it.

Actor Mishti Mukherjee, 27, who had worked in Bangla, Telugu and some Hindi films, died on October 2 in a hospital in Bengaluru. Her family said Mukherjee suffered from kidney failure as she had been following a ketogenic diet.

What is a ketogenic, or ‘keto’ diet, and when can it turn unhealthy?

The ketogenic diet is one of the most popular weight loss diets the world over. It is a high-fat, moderate-protein and low-carb diet that helps in weight loss by achieving ketosis — a metabolic state where the liver burns body fat and provides fuel for the body, as there is limited access to glucose.

What constitutes a keto diet?

A classic keto requires that 90 per cent of a person’s calories come from fat, six per cent from protein and four per cent from carbs. “But there are many versions doing the round, since this one was designed for children suffering from epilepsy to gain control over their seizures. Typically, popular ketogenic diets suggest an average of 70-80 per cent fat, 5-10 per cent carbohydrate, and 10-20 per cent protein,” explains nutritionist Ruchi Sharma, founder of EAT.FIT.REPEAT.

“Many versions of ketogenic diets exist, but all ban carb-rich foods. In the beginning, it may seem easier to follow a keto diet as there’s no need to count calories and the rules are very simple, but eventually adherence becomes very difficult,” she says.

What are the food items that make the diet?

One can have eggs, chicken and turkey in poultry, fatty fish like salmon and mackerel, full-fat dairy, nuts and seeds like Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.

There is also nut butter like natural peanut, almond and cashew butters. It also consists of healthy fats like coconut oil, olive oil, avocado oil, coconut butter and sesame oil. There are Avocados, and non-starchy vegetables like the greens, broccoli, tomatoes, mushrooms and peppers.

How does keto impact the body?

“If you starve the body of carbohydrate, after burning out the glucose, the liver starts breaking down fats for energy. Ketosis is common in all kinds of fasting, but in a keto diet, when one is feeding it by giving a lot of fats from outside without carbs, it can become mildly toxic,” says endocrinologist Dr Ambrish Mithal, Chairman and Head of Endocrinology and Diabetes at Max Healthcare – Pan Max, Saket, New Delhi.

It may lead to many nutrient deficiencies such as carbohydrates, proteins, vitamins (especially vitamin A, D, E, & K) and minerals like calcium, phosphorus, sodium. “These are essential food groups, and their absence in the diet can be the cause of numerous deficiency diseases,” says…

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