How to start on Keto – Advice from an expert

By now, you all might know what Keto is. Any diet in which macronutrient composition would result in a ketogenic state is known as Keto diet. Basically, ketogenic state is achieved through a low carbohydrate, moderate protein and high fat diet. It was primarily introduced for the treatment of epilepsy patients in 1920’s but today Keto has gained popularity for rapid weight loss as it makes our body burn fats for energy. Standard keto is proportioned as 75% fat, 20% protein, and only 5% carbohydrates.

Firstly, keto isn’t for everyone. But if you still want to give it a try just because your sister, friend or colleague recommended it then please do consult a Registered Dietitian first. Because doing it on your own can be unpredictable and dangerous for your health. An experienced professional will keep your medical history, goals, and lifestyle in mind before suggesting a plan.

Keep in mind the contraindications and possible side effects of keto. A few side effects that you’ll have to face initially are listed below:

• Keto flu (Headache, nausea, dizziness, and brain fog)

• Low blood sugar

• Hair fall

• Smelly breath

• Constipation

• Muscle cramps

• Fatigue

• Dehydration

One of the biggest drawbacks of keto is that it isn’t sustainable, especially in Pakistan where most of our diet is carbs. One cannot stop themselves from eating chapati for the rest of their lives. Using a kitchen scale becomes necessary in keto. You need to measure everything. It’s compulsory to know what and how much are you putting in your mouth. And you have to eat exactly as your dietitian recommends to achieve ketosis.

It would be more appropriate to call keto a lifestyle rather than a diet. Cheating can take you out of Ketosis and you may have to experience the symptoms all over again. So, if you are someone who has a problem with measuring food, you love a cheat day every now and then or it’s difficult for you to quit carbs then maybe it’s not for you. And honestly, a balanced healthy diet is much more beneficial than keto.