“Don’t eat
this, that or the other. It’s bad for you.” We’ve all been told this at some point. Everyone knows that
low-carb diets have been controversial for decades. They were originally
demonised by fat-phobic health professionals and sections of the media that
endorsed the former. In fact, many people believed that these diets would raise
cholesterol and cause heart disease because of the high fat content. However,
as the times have changed, so have certain points of view. For instance, since
the year 2002, over 20 human studies have been conducted on low-carb diets, and
in almost every one of those studies, low-carb diets come out ahead of the
diets they are compared to. Not only does low-carb cause more weight loss, it
also leads to major improvements in most risk factors… including cholesterol.
One of the most popular diets on this front is the ketogenic, or ‘keto’ diet.
This
diet is well known for being a low carb diet, where the body produces ketones
in the liver to be used as energy. It’s referred to as many different names –
ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
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So
how does it work, you ask? Simply put, when you eat something high in carbs,
your body will produce glucose and insulin. The former of the two is the
easiest molecule for one’s body to convert and use as energy so that it will be
chosen over any other energy source. Insulin is produced to process the glucose
in your bloodstream by taking it around the body. Since the glucose is being
used as a primary energy, your fats are not needed and are therefore stored.
Typically on a normal, higher carbohydrate diet, the body will use glucose as
the main form of energy. By lowering the intake of carbs, the body is induced
into a state known as ketosis.
Ketosis
is a natural process the body initiates to help us survive when food intake is
low. During this state, we produce ketones, which are produced from the
breakdown of fats in the liver. The end goal of a properly maintained keto diet
is to force your body into this metabolic state. We don’t do this through
starvation of calories but starvation of carbohydrates.
Our bodies are
incredibly adaptive to what you put into it – when you overload it with fats
and take away carbohydrates, it will begin to burn ketones as the primary
energy source. Optimal ketone levels offer many health, weight loss, physical
and mental performance benefits.
However, while all of
this sounds like information overload, and rather challenging, there is a whole
different side to it that goes unnoticed. This diet, while challenging, has
appealing aspects to it too. Acclaimed chef and food consultant, Marlon Lobo,
who also follows a streamlined regimen, explains how.
“Creating ketosis in
your system can be a daunting and arduous task, especially because even a
single cheat day can completely nullify one’s commitment. But if one has taken
on the keto diet, the first challenge would obviously be with eating outside
the comfort of one’s home. Generally, the keto diet is best controlled by
cooking your own meals, and thereby avoiding carbs. But we are social animals
and our work life also doesn’t permit us to eat in the confines of our homes
all the time. However, there’s no need to fret, as in Goa we are quite lucky
when it comes to availability of protein and fats. One can follow this diet and
savour dishes like Chicken Cafreal, an English breakfast, grills and barbecued
food very easily at most restaurants. When one can satisfy their taste buds,
this daunting task can become much easier, and actually enjoyable. But do away
with the bread, and if you can’t, then remember that it can be no more than 5%.
But the good news is one can go all out with the steaks, spare ribs and so on,
or if you like traditional spices, you can enjoy the curries, solantule,
xacuti, cafreal with your favourite protein,” he says.
However, one thing
that people must absolutely also account for is that eating right is not a
substitute for working out; they go hand in glove. One cannot simply go the
keto route and expect the diet to do all the work. However, there are certain
things that can be beneficial on the workout front, for those undertaking this
meal plan.
“The results of
working out when on the keto diet will differ amongst men and women. Men are more
likely to build good muscle with aesthetics as compared to women, because the
hormone testosterone, which gives men their characteristics and builds muscle,
is negligible in women. Therefore, a person, when on this diet, should take
full advantage of doing heavy weight training to gain muscle and lose fat. They
can focus on areas such as the chest, triceps, back, biceps, shoulders and
legs, not forgetting, of course, cardio,” shares Sunil Karmalkar, one of the
state’s foremost fitness trainers.
The keto path may not
be for everyone, and it certainly isn’t easy. However, it’s one of those
theories that is appealing to some, and has proven in certain cases to be
useful. If one is up to the challenge, and is in a physical condition to take
it up (and it’s always advisable to check with your medical practitioner before
doing so), perhaps this is just the thing for you.
Contains
inputs from www.ruled.me
