Fad diets have long been marketed as the ultimate "magic bullet" for health. Among the most popular is the Ketogenic diet, a high-fat, low-carb regimen that promises rapid weight loss by forcing the body into ketosis. But while influencers rave about the fat-burning benefits of a Keto lifestyle, many are left wondering: ‘Is it actually sustainable, or just another exploited trend?’
What is the keto diet?
Not surprisingly enough, the keto diet also belongs to the same breed of other low-carb fad diets like Atikins, Paleo and Zone diet which gives a motivation boost about doing something different to anyone who starts with these diets for weight loss journey or being healthy in general.
A keto diet is high in fat, moderate in protein and low in carbohydrates. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins and 5% to 10% carbohydrates.
In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective. Keto was never intended as a long-term solution for the general public. As a nutritionist, I see many people struggle with the "Keto flu," nutrient deficiencies, and the inevitable weight regain that occurs when a balanced diet is ignored.
In this article, we’ll dive into the clinical truth behind ketosis, the importance of sustainable eating habits, and why a well-rounded approach is the only real path to weight management.
What is ketosis?
Ketosis is a metabolic adaptation to allow the body to survive in a period of famine. During ketosis our body breaks down fat into ketone bodies, instead of breaking down carbohydrates into sugar or glucose. Ketone bodies are a type of fuel the liver produces from fat.
To achieve ketosis, the diet requires you to eat 70% to 80% of your calories from fats, 10% to 20% from proteins and 5% to 10% from carbohydrates. It takes about 72 hours for ketosis to kick in. It’s really an all or nothing diet.
Does being on a keto diet have any risks?
“Keto is not a magic-bullet for weight loss, the truth being that we do not have long term evidence proving that ketogenic diet can have sustainable long term health benefits.”
While the keto diet might look appealing in short term, there are some long term risks associated with it: