Is Keto Diet healthy?

Preethi R Nair, Chief Clinical Nutritionist, SUT Hospital, Pattom
The ketogenic (keto) diet is one of the most popular weight-loss diets worldwide. It is a low-carbohydrate, high-fat, and moderate-protein diet, typically comprising 75% fat, 20% protein, and 10% carbohydrates.

Types of Keto Diet

1. Standard Keto Diet (SKD): A strict regimen of 70% fat, 20% protein, and 10% carbohydrates.
2. Cyclic Keto Diet (CKD): Five days on a keto diet followed by two days of higher carbohydrate intake.
3. High-Protein Keto Diet: Similar to SKD but with increased protein intake.

Foods to Include

Fish, eggs, beef, mutton, pork, poultry, cheese, butter, ghee, paneer, dairy products, unsweetened almond milk, tofu, nuts, chia seeds, flaxseeds, olive oil,tea, coffee, berries, avocados, tomatoes, and vegetables like onions, bell peppers, broccoli, cauliflower, and spinach.

*Keto diet is not a one-size-fits-all approach and should only be followed under the supervision of a nutritionist or dietitian.

Benefits of the Keto Diet

• Aids in weight loss.
• Helps manage neurological conditions like epilepsy.
• Increases insulin sensitivity and helps control blood pressure and cholesterol.
• Slows tumor growth and improves outcomes of brain injuries.
• May reduce symptoms of Alzheimer’s and Parkinson’s disease.

Who should avoid Keto Diet?

• Diabetic patients must adjust medications under medical guidance.
• Unsafe for individuals with pancreatic, liver, gallbladder, or thyroid disorders.
• Not recommended for pregnant or breastfeeding women.
• Not suitable for stroke or heart patients.

Potential Side Effects

Long-term adherence to the keto diet may lead to health issues such as nausea, fatigue, headaches, excessive hair loss, and digestive problems like constipation, diarrhea, and bloating. Frequent urination can cause electrolyte imbalances, leading to dehydration. A well balanced approach and professional supervision are essential for safe keto dieting.