5 things to consider before starting a Keto diet

Keto diet is growing in popularity for weight loss. It is a low carbohydrate, moderate protein and high fat diet plan.

Does it work for weight loss?  YES.

Is this the best diet program ever? MAY BE – depending on your body type, genetics and the climatic condition of where you belong.

If you are thinking about starting a keto program, consider the following to make a sound judgement:

1. Region you belong to: Food availability in a region depends upon the climatic conditions. People belonging to different regions of the world have historiwhatsappy eaten based on what was available or grown in their region. Broadly, people closer to the pole have lesser vegetation and eat more animal food. People closer to Equator have more vegetation and eat more plant-based food.

People must eat based on prevalent climatic conditions. Ex. Exposure to sun depletes our folate levels. Hence people closer to equator or prolonged exposure to sun need to have more leafy vegetables, fruits and legumes in their diet.

Consuming protein leads to elevated body temperature when compared to carbohydrate due to its thermic effect. Hence people in tropical areas will benefit from consuming fruits high in water content in comparison to protein.

2. Your genetics: Because our ancestors mainly consumed food based on what was grown or available in that region, our intestine also has adapted to eat and digest food according to that. The digestive enzymes present in the gut of a south east Asian is probably better in digesting carbohydrate rich food than food high in protein and fat content. This is a very simplistic view. The field of genetic and diet is a huge area of research and beyond the scope of this post.

3. Nutritional balance: The moment you cut down a certain macro (carbohydrate/fat/protein) nutrient from the body, the nutritional balance is thrown off. Possible nutrient deficiencies that may arise from a keto diet as whole grains are restricted from the diet are – Soluble fibres, B vitamins, and minerals (iron, magnesium, zinc).

That cannot be good in the longer run, can it? For good health, the right nutritional balance is an absolute must.

4. Short and long-term side effects: Some negative side effects of a long-term ketogenic diet have been suggested which includes increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Low carbohydrate, high fat diet increases C reactive protein which is associated with elevated risk of heart disease.

Studies have shown that keto diet can potentially decrease the performance of endurance and high intensity exercises.

5. Effectiveness: Hypocaloric diets whether low carbohydrate or low fat or low Protein has all shown to be effective in weight loss. Body composition (higher lean mass) was better in individuals with relatively higher protein content in diet combined with resistance training.

I’d suggest to use a program that matches your genetics. For maximum health benefits opt for a diet program that allows a wider range of natural food grown in your area. Many people benefit just by making small and simple changes like cutting down on sugar, processed and packaged food.

Have you tried keto? What is your feedback with a keto program?

References:

1. Aragon AA, Schoenfeld BJ, Wildman R, et al. International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition. 2017;14:16. doi:10.1186/s12970-017-0174-y.
2. J Am Coll Nutr. 2007 Apr;26(2):163-9. Low carbohydrate, high fat diet increases C-reactive protein during weight loss. https://www.ncbi.nlm.nih.gov/pubmed/17536128
3. Patrick J.StoverPhDMarie A.CaudillPhD, RD  Genetic and Epigenetic Contributions to Human Nutrition and Health: Managing Genome–Diet Interactions. Journal of American Dietic Association. https://doi.org/10.1016/j.jada.2008.06.430 https://www.sciencedirect.com/science/article/pii/S0002822308012601
4. Nagwa E.A.Gaboon Nutritional genomics and personalized diet. Egyptian Journal of Medical Human Genetics Volume 12, Issue 1, May 2011, Pages 1-7. https://www.sciencedirect.com/science/article/pii/S1110863011000024
5. https://www.healthline.com/health-news/keto-diet-is-gaining-popularity-but-is-it-safe-121914#4
6. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/