Make the right choice

With many diet plans that one can follow for weight loss, it is important to find out which one will work. Lifestyle coach, Dr Sujata Varalwar shares tips on how to find the correct one

We are all looking for a size zero figure and to achieve that we go on diets. But the question is which one to follow and how does it work? Last year, it was Keto diet that had caught the imagination  of all those who wanted to lose weight. But the diet comes with its share of ups and downs.

Myths

Ketogenic  diet is not about avocado roses or peeling apples for real. While people want to jump start with keto or already in a flow with the diet are not meeting the fit and healthy results due to myths listed below.

• Keto diet is the only effective therapy for weight loss
• Fruits and Veggies contains high crabs, thus cannot be eaten
• Diet is applicable to all
• It’s all about eating butter and bacon
• Keto-diet plans are high in protein
• There should be only one keto-diet plan followed by all.

How it works

• Initially, the ketogenic diet consist of high fat, low carbohydrate, controlled protein diet was originally developed in 1920s for the treatment of patients with refractory epilepsy not responding to anti — convulsant. At least half the children with epilepsy were benefited with this with reduction in the frequency of seizures.
• It’s basically a food with very low carbohydrates, and with macros in a ratio of 4:1 ratio of fat, as to protein and carbohydrates.
• A ketogenic diet as it is very low in carbs as low as 5 per cent , and since body uses sugars as fuel, when the sugars are very low, body uses fat as fuel as ketones , which are the by-products of fat metabolism and that’s why it’s called a ketogenic diet.
• There is a lot of interest and debate about keto diet and its effect in diabetes control. For some people with diabetes are keen to follow ketogenic diet, is an effective approach to reduce weight and control the blood sugar level. It has been shown to be beneficial in patients of Type 2 diabetes, has shown to provide good glycaemic control, with reduced HbA1c values. It’s a good diet to achieve diabetic control and possibly reduce medication, for a limited period of four to five months. A typical keto meal consists of 75 per cent of fat, 20 per cent protein and 5 per cent carbs. However, there is not enough evidence of the long term effects of this diet.

• It is not advised to follow this diet in pregnant women, lactating mothers, people having eating disorders or suffering from kidney diseases.
• It’s a very restricted diet, difficult to sustain for long. Many patients find it difficult to follow after some time. It may cause some fogging, headaches and potential danger of diabetic ketoacidosis.
• The diets can include eggs, chicken, poultry, cheese, eggs, salads, no starch vegetables, olives, butter etc. One has to avoid starchy vegetables, breads, rice, cakes, pastries and sweets while on this diet. Since it restricts intake of fruits and many vegetables, there may be deficiency of vitamins, minerals etc. Also since the protein intake is very low, muscle mass may be affected. And in patients with coexisting cardio vascular disorders it may be harmful.

Recommendation

Though the keto diet has been found to be useful, it is an extreme diet and difficult to sustain on it for a long time. It is advisable to follow a more balanced, practical diet planning, depending on the individuals, based on lifestyle, metabolic state, cultural background and individual preferences. A more sustainable, subtle energy deficit with some fresh fruit while avoiding high glycaemic index foods is a good way to achieve long term results.

Whole grain, high fibre foods, low in saturated fat, when carefully planned at regular intervals and timings is important for a long sustaining control over diabetes. Healthy habits and combined with physical activity, to build muscle and a healthy lifestyle, combined with stress management and a positive outlook contribute a lot to a healthy life

There is nothing like a life style change that includes a good exercise regimen, consumption of whole foods, vegetables and healthy habits, combined with a personalised and supervised diet program, which aims at a long term and long lasting benefits. Thus a keto diet should be tried only when there are few other alternatives.

Mediterranean diet , the term originally reflects- “way of life, regimen, dwelling.” The word diet derived from ancient Greek word Diaita and Mediterranean is the region along the Mediterranean Sea between Europe, Asia and Africa.This region is full of olive trees, climate favorable for fruits in all the seasons, and had fishing as an important occupation. Local herbs are a part of the cooking and also used as medicines. It is the oldest form of diet system in the world, said to be more than 3,000 years old.

It is not just diet or food habits programmed for weight loss but to promote mindfulness and healthy lifestyle and treat your body as whole. It’s a traditional practice and lifestyle which includes  — healthy food habits, work schedule, physical activities, place of living and social environment and it passed on for generation to generation.

There are plenty of good things about Mediterranean diet, and it is considered as the healthiest way of life.

The diet contains

nVegetable oils, mainly olive oil, rich in unsaturated fatty acids, reduce HDL cholesterol, which is good for the heart, vessels brain and skin too.

• Vegetables: Fresh vegetables of except starchy ones, advised in all meals as they provide minerals, vitamins, plenty of fibre and anti-oxidants, essential for  good functioning of heart, bowel health and overall metabolism.
• Fish: Fish such as salmon, sardines and mackerel and advised which are rich in omega 3 fatty acids ,vitamins such as A,D, ,E and K ,necessary for bone health, heart health and in fighting inflammation ( zero to two times a day )
• Fruits and nuts: Fresh fruits and nuts provide vitamins, essential fatty acids and protein for muscle. (two to three servings of fruit /day)
• Other essentials: Whole grains, Legumes - Rich in fiber, contain vitamins and protein
• Dairy Products: Milk, and yoghurt, provide calcium and vitamins.
• Lean meat — predominantly from poultry
• Eggs: Protein rich,  zero to two times a day.

• Plenty of water: Not to forget two to three liters of water.

Avoid

Processed foods, polished grains, white bread, white pasta, soda, sweets, additives, packaged foods.Small amount of alcohol, limited to red wine is allowed.

Disadvantages

This is clean diet and is ideal, but calorie counting, portion control, control of red wine need attention. For vegetarians protein may be an issue and sensitivity to natural foods has to keep in mind. A bit of planning and modification based on individual requirements has to be done.

The writer is health and lifestyle coach and nutrition consultant