Fad diets have been around since forever, with each promising better results than the last.

But do these diets really work or are they just quick fixes that will disappear with time? In this series of blogs we take a closer look at popular diets, why they work, and which one could be right for you.

Ketogenic diet

The ketogenic diet or the ‘keto’ diet is one that is on everyone’s lips these days. This diet uses a low-carb and high-fat formula that helps lose weight and improve health. The primary strategy is to drastically reduce your carbohydrate intake and increase your fat intake. Such a drastic reduction in carbs puts your body into a metabolic state called ketosis. Which is where the diet gets its name. So even if you’re a fan of healthier snacks like baked potato chips and baked whole grain chips, you won’t be able to indulge in them!

Why it works

In the state of ketosis your body learns to use fat for energy instead of carbohydrates. This leads to the increased burning of fat. It also turns fat into ketones in the liver. This provides energy directly to the brain. The ketogenic diet causes massive reductions in a person’s blood sugar and insulin levels. This has multiple health benefits.

Pros

Continued research with people from different walks of life has proved that the keto diet helps lose body fat. In addition to this, eating foods high in fat keeps you feeling sated and reduces cravings throughout the day, making it a diet that can be sustained over a long period of time. Studies also show that the keto diet reduces blood sugar and insulin fluctuations. Better insulin control translates to decrease in metabolic disorders and diabetic issues. Even with a sedentary lifestyle many have found that they still burn fat on the keto diet.

Cons

You brain derives energy from the glucose in your blood. This glucose comes from carbohydrates and sugar. In the absence of sugar your cognitive functions could take a hit, affecting your performance in the gym and your daily life. In fact, a study conducted in 1996 found that a low-carb, high fat diet resulted in a noticeable drop in performance for athletes. Some people have also reported feeling the ‘keto flu’ with symptoms of headache, fatigue and nausea while their body adapts to the ketosis process. It’s also been shown that once you get off this diet and start eating carbs like khari, rusk or pani puri; the weight gain is quick and hard to avoid.

How you can use the Keto Diet

Now that we have taken a look at what the keto diet is, why it works and weighed its pros and cons, the final question still remains – is this right for you? Your first move before starting any new diet should be to consult your doctor. The keto diet can help you lose weight and keep it off but only as long as you stay away from carbohydrates. Returning to carbohydrates usually leads to faster weight gain. You should only switch to the keto diet if you want to lose weight without engaging in heavy lifting and are certain that you can consistently meet its requirements without adversely affecting your health or performance.