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Veto the Keto

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Ketogenic diets, that have become the Champagne of diets, have no fiz

If the next conversation you have steers towards losing weight or going on a diet, chances are it will quickly take a sharp turn into more murky waters: ketogenic diet. It’s the most popular diet right now. My clients ask about keto, celebrities whisper about it, and there are many who have already tried it. This piece talks about why you should run in the opposite direction when anyone mentions keto. And keep running. Having said that, run anyway. Exercise is good for you.

What is a keto diet?

Ketogenic diets are high in fat, adequate in protein and low absent in carb, the principle being that a diet on low carb intake will automatically turn to fat as the energy source for your body, i.e., fat won’t be stored but work as fuel.

It’s like this: Carbohydrates in food are converted into glucose, and glucose in turn, gives us energy to perform our numerous daily functions. However, in Ketogenic diets, the theory is that since there is very little carbon intake, the liver converts fat into both ketones and fatty acids. The ketone bodies, in turn, replace glucose as an energy source, which then fuels the body. Theoretically, at least.

Sounds alright, you think. And easy to follow. What’s not to like about high-fat foods? I mean butter chicken every night doesn’t sound bad, does it?
Or fried pakora’s…Well, sorry to burst your kulcha, but if it’s too good to be true, it always is. Here’s why.

Too good to be true?

First up, these diets are composed of 70-80% fat. Considering that the recommended dietary intake of fat shouldn’t exceed 5-10%, what you are essentially doing is immediately increasing your risk of contracting high-fat conditions. On diets like these, high cholesterol is also a possible fallout. But that is nothing compared to the following possible side effects associated with high-fat diets: Fatty deposits on the liver, excessive thirst, tachycardia (rapid heartbeat), fatigue, confusion, light-headness, shakiness, sweating and chills. This could also be due to the fact that many ketogenic diets online don’t always tell you which kinds of fats to use. Fats can be good: Polyunsaturated, monounsaturated, Omega-3 fatty acids, and bad: Trans fats, saturated fats. Needless to say, you need good fats.

In addition, women may In  addition, women may also experience disruption of periods, called amino . In children, these diets have been linked to kidney stones, stunted growth, and bone fractures (the latter two related to reduced Insulin Growth Factor 1).

Why veto the keto?

Second, ketogenic diets were designed for epileptic patients, primarily; which meant that the diet was created in response to a medical condition. In the absence of a problem that needs an intervention like a keto diet, are you not better off with a balanced diet? Health, like nutrition, is all about balance.

Last, and definitely not the least, the fact that these diets actually activate ketone production -enough, at least, to be a primary source of energy -is in itself doubtful. It may work for some, but not for others. And even if it does work, your body composition will change, and you will be left with a higher fat to muscle ratio. Which means that when you get back to regular eating, for how long can you go without carbs? Your metabolism will be less efficient because of the higher fat content due to the fact that muscle burns more calories, at rest, than fat.

You will wind up gaining more weight. It may work, therefore, in the short term, but definitely not in the long.

Why risk plugging your arteries, adding to your visceral fat (the precursor to many metabolic diseases) or adding to your abdominal fat when keeping it simple is all you need? It is something to think about.

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Love thyself

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CELEBRATE THE  VALENTINE MONTH BY GIFTING  YOURSELF SELF-CARE

This year, instead of writing about how to celebrate the love month with your beloved (could be a partner, parent, friend or even a dog). I am going to instead talk about how to love the one person closest to you. Yourself. Corny, yes. Unnecessary , no. Many women treat their bodies —– and their heart, kidney, liver, and lungs —– with little  semblance of self-love. Most are so busy putting the needs of other people — their spouses, careers, kids —- before themselves that they forgot  they are  equally  deserving of the attention. Shower a bit of love on yourself by:

EATING SMART

This seems hard when life is overwhelming but it’s  surprisingly easy to balance indulgences with healthfulness. Instead of overloading your system, take care of yourself by eating at home most of the week, and practising portion control when you’re out. Nourish yourself with good quality carbs (including vegetables and fruits), protein (lean meats, quinoa, dal, egg and seafood) and unsaturated fats so that you get your daily dose of vitamins and minerals. And avoid things that come in boxes, packets or tins.

EATING FREQUENTLY

Gift yourself better metabolism by eating every two hours. Did you know that apart from walking, jogging or even breathing, digestion is a calorie-burning activity? By breaking up four main meals (breakfast, lunch, teatime snacks, dinner) into eight  small meals (two hours apart), your body burns some of the calories as you eat them, putting your body constantly in the ‘gym’.

EXERCISING

Exercise is one of the best way to show yourself you care. Try exercising for an hour a day: walking, jogging, or even aerobic dance, coupled with light weight training. You could break up the hours into 20 or 30 minute blocks in the day.

HYDRATING

Keeping the body hydrated helps the heart more easily pumps blood through the blood vessels to the muscles. And, it helps the muscles work efficiently. Hydrate your life by drinking water because it helps in the daily functioning of your body, which helps in maintaining its equilibrium.

GETTING YOUR DAILY DOSE OF ANTIOXIDANTS

You can do this by drinking a glass of  vegetables juice every day. Blend three different raw vegetables in a mixie (not a juicer), add half of pulp to a glass, top with water and season. Drink immediately to enjoy a host of wonderful antioxidants that flush out your system of toxins. You’d be doing your body — and your life — a great service.

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Ghee – yay or nay?

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Dear Pooja,
Ghee has been used in India since ancient times, when things like hardening of arteries, stroke and heart disease was much less than it is today. Is it safer to use homemade ghee rather than packaged oils

 

As types of fat, both oils and ghee are calorie-dense: fat has 9 calories per gram. In ancient India along with the use of ghee do remember that a lot many things were rather different than they are today – modernisation, less physical activity, more pollution, more stress, foods with lesser nutritive value, more exposure to alcohol and other injurious habits like smoking, more processed food, lack of adequate sleep, less home food, big time restaurant culture – all of these go hand in hand to be reasons for elevated coronary artery disease in today’s age. Therefore, definitely it wasn’t just the ghee that helped our ancestors’ lead far better quality of life. Having said that I would still like to highlight the fact that in moderation (1-2tsp/day inclusive in your total fat intake) ghee though is a source of saturated fats does have them in from a group that is relatively less vindictive for our heart health. A tablespoon of ghee contains 7.9grams of saturated fat of which 89 percent are short-chain fatty acids. Now these short-chain are easier to breakdown and help to strength cell membranes and produce hormones unlike the long-chain fatty acids which are associated with blood clotting and thrombosis. They key to gaining up upper edge with the use of ghee is firstly to distinguish between pure ghee and vegetable ghee (also know commonly as dalda, vanaspati or vegetable ghee). The latter are definitely a cheaper kin but is loaded with trans-fats that are extremely harmful to your heart. And mostly importantly to consume it in moderation – just because its healthy you don’t have to over-indulge in it by smearing it in everything you eat – remember it may be a healthier choice its not healthy.

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General Motor Diet – To do or not to do?

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Dear Pooja,
I followed the GM diet twice, and lost almost 8 kilos. I’d followed the diet then because I had a wedding to attend. Now, I want to lose 10 kilos permanently. Is it safe to practice it on a regular basis? Or are the results just temporary?

What if I asked you ‘Will you be able to do the particular diet permanently?’ Nothing lasts till you don’t work towards it. That holds good for any regime you intend following whether it was a hair care, skin care, exercise or diet related weight loss. Till you apply a certain cream to can prevent the pigmentation that bothers you, till you lift the weights to have the tone and strength you want, similarly till to follow a particular diet you will have the results it gives you. If you can’t do it forever – how will the results last forever? Thus my strong advice is never start something that is difficult to sustain. If the cream cost lakhs the results can be great on you skin but you cant keep applying it forever? Follow a food plan that can be become a lifestyle then its results are here to stay. Eating just fruits or just meat or vegetables in the whole day is not something anyone can sustain so then obviously once you start eating everything the weight will come running back on. No wedding or occasion is worth putting your body through the torment of muscle loss (and lack of eating wholesome only leads to losing your healthy burning muscle mass) and the worse being it comes back on as fat (the unhealthy storing component that further lowers your metabolism) Weight loss is not about deletion, we all tend to make food the enemy by starving or depriving ourselves to the point where we are punishing our bodies to lose weight. Weight loss is not about upheaval, its about adjustment. Weight loss is not about dieting, it’s about making permanent changes to your eating habits. So that you don’t have to do this rut for another occasion around the corner. Please do visit a nutritionist who can help you chalk this regime for you well and forever. Good luck!

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Are health foods really healthy?

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Dear Pooja,
Are health foods really healthy? Should I be snacking on soya based foods and protein bars, or having energy drinks regularly? I’m a 21-year-old college student.

 

In ‘moderation’ ALL foods are healthy. Absolutely no food is bad for you ever. Just the frequency of consumption of different foods should vary. Being a college student that stays away from home anywhere from 4 to 8hrs, portable, healthy snacks is a good option. Soya sticks, khakras, crackers could be consumed. Protein bars are also a good option for a quick, easy to carry, hygienic snack, but do read the labels cause many of them are high in sugar content too. Moderate amounts of energy drinks could be consumed occasionally but please to do reply on these to attain energy all the time. These provide energy through caffeine bursts, which is only temporary and later will result in complete drop of energy. Small frequent meals are best ever ‘energy’ battery that your body can healthfully sustain on always!

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Quitting smoking increases hunger?

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I’m 26-year-old girl. I used to be a regular smoker but recently have cut down to one cigarette a day. Ever since, I experience maddening hunger pangs and end up eating a lot. My hunger isn’t satiated easily because of which I’ve been bingeing and have put on a few kgs. I’m already overweight. What do I eat and how frequently should I eat so that I avoid putting on further weight?

 

Nicotine within 7 seconds of lighting up causes release of ‘adrenaline’ this hormone elevates heart rate (and thus burning), prevents insulin release and reduces hunger pangs. However as you quit the cigarette this enhanced burning meets a dead end. Sticking to the ‘hand-to-mouth’ habit food becomes your next best friend. Also you seem to enjoy the flavor of food without the smoke masking your taste buds. Weight gain is thus a feared consequence of giving up the deadly habit of smoking. However this can very well be managed if you shift focus to better exercise schedule (for the same adrenaline and endorphins rush), drink lots of water (to flush out the toxins and control cravings), keep healthy snack in reach, limit alcohol and most importantly distract yourself! Congratulation on cutting out the cigarettes, your body and mind will thank you for it.

 

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Post pregnancy weight loss – help me!

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Dear Pooja,
I am a 33-year-old woman. I have two children — while my first born was a normal delivery, i had a C-section for my second one. However, both were premature babies, born at just seven months. After my deliveries, I started gaining weight and from 60kgs, I reached 76kgs. I admit I do not have healthy eating habits — irratic timings and junk food are to blame. This has caused health problems like high cholesterol, spondylitis, spine problems and fatigue. I’ve finally reached a point where I want to follow a healthy diet and lose weight. What foods should I eat and what should I absolutely avoid? Please help.

 

Aaliya just so many of us women forget all about our body and its needs when motherhood dawns on us that we wake up just when too many alarms signs are screaming in our face- diabetes, high cholesterol, hypertension and the list can be long. Maternal fat does not have to be eternal. We must realize that by ignoring our health and nutrition it will take a toll on the health of the whole family. Only a women that has a good diet can have good energy levels, good moods, less pms, better memory, more patience and understanding, better multi-tasking, more alertness and isn’t that what we women are all about? Family, children, work and the many relationships we marry are all before us, but don’t put them before your health. Post delivery focus on basic good nutrition and exercise. Anyways it’s never too late. Do get in touch with a good nutritionist so that she can plan a healthy weight loss diet keeping all your health parameters in mind. Sadly I wont be able to do the same through this space.

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Is curd bad for throat?

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Dear Pooja,
I have been suffering from cold and cough since more than a week now. There are some diet advices that i have been getting from people that i really need a professional opinion about….
Does having lemon and citrus foods help? People say khatta is bad for throat but isn’t the vitamin C in them, good? What about curd and bananas? Is curd bad for throat? And another confusion is – fried and oily food? How is that bad for cough and cold?

If it’s free – its advice; if you pay for it, it’s counseling – right? Well having said that, yes I do agree that most advice you get can be confusing and difficult to decipher without some guidance. Do note that different schools of medicine have different core principals and thus the advice can get confusing. My views and suggestions are purely from a nutritional standpoint with no disregard to other schools like Ayurveda or naturopathy. Citrus foods are rich in antioxidant and flu fighting Vitamin C which markedly help relieve a cold but may aggravate a sore throat– my suggestion however would be eat the fruit and not drink it. Fresh yogurt at room temperature helps build the healthy intestinal flora, which help combating the unwanted bacteria, improves internal immunity, which also help wards off viral infections. Bananas contain vitamin B6 that helps the body fight infections.  Fried and oily food on the other hand worsen the cough as frying releases a compound called acrolein, which acts as allergen that aggravates the cough and causes an itch in the throat. Other don’ts would be to avoid alcohol and smoking. Avoid excess caffeinated beverages (although warm fluids temporarily ease the throat) as they increase acid reflux that worsen the throat. Focus on good hydration levels (just plain warm water or clear soups) as that helps dilute the mucus and possibly ease the congestion. Roots like garlic (Allicin being the active compound) and ginger both help alleviate common colds and sore throats. Hope that helps Shreya – take care!

 

 

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High fructose corn syrup – tell me more!

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Dear Pooja,
On various foods, from packaged foreign mayonnaise to even chocolate syrup that you add to milk, I find this common ingredient as an additive – high fructose corn syrup. I have read that this ingredient can cause health problems such as diabetes and so on in the long run. Please tell me more about this suspect ingredient.

 

High fructose corn syrup (HFCS) is the hidden adversary that has crept its way into so many of our packaged foods ranging from baked goods to dairy products, carbonated beverages and almost every sweetened product in the market today. HFSC is sweeter and cheaper than cane sugar and thus used so widely in so many commodities. But this is bad to the last drop. Corn industry promotes that corn sugar is the same as cane sugar when it is not. The biochemistry breakup of cornstarch is very different in the glucose-fructose combination of cane sugar – where it is very easy for the body to break up the HFCS and easily increase blood sugar levels leading to more lipogenesis (fat storage) in the liver. Thus increasing incidence of obesity, diabetes, heart disease, cancer, dementia, and more. It is also claimed that HFCS has high levels of mercury that can be toxic to us. All in all HFCS is not natural food product and if you read it on labels you can be sure that the product is not a whole real fresh food full of fiber, vitamins, minerals and antioxidant and if you want to stay healthy then stay away from multiple products rich in high fructose corn syrup.

 

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I am tired of FAD diets – help me!

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Dear Pooja,
I am a 26-year-old woman and have been dieting  (I eat only two meals -lunch and dinner) for the last couple of years now. However, the amount of weight loss is rather slow. I have tried different diets (the GM diet helped me to lose 4 kgs last year but now i am the same) but none of them have worked so far. What should I do?

 

Sadly my dear, you are losing out only your healthy burning muscle mass not the unhealthy storing fat. When the body is not fed frequently and adequately, it drops its metabolic rate and moves into a compromised burning state where it is unable to breakdown fat as a source of fuel and therefore survives by breakdown the next available source- muscle. This too leads to weight loss but after a while plateaus as the body cant let go of too much of its muscle mass. Any diet that starves you can only lead to loss of muscle never fat thus all your previous weight loss attempts have failed. To start up (and for the last time ever) eat to lose. Divide your meals into four main meals plus three to four fillers depending on the number of hours you are awake. Eat little but eat every two hours – that is the best way to keep your metabolic rate up and thus use fat as the reverse fuel- helping you lose weight gradually but permanently because as the fat mass decreases it increases inherent metabolic rate making it easier to maintain the lost kilos. Happy eating!

 

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