This is the perfect time to talk about diet plans, right? Another festival season is on its way, and you guys are stressed about fitting into that perfect outfit. Or you may want to impress your secret crush! Let’s not forget about that flock of family members waiting to throw you that “Look how fat you have become” dialogue. It is only natural that you want to escape from all those hustles. I understand that you desperately want to blend in so that you can escape from being their prey. No wonder you will consider being on a Keto advanced weight loss plan.

So, no matter the motivation, attempting to lose weight for a function has become a trend. Keto advanced weight loss plan is one of the most popular and quick diets that most youngsters opt for these days. Why? Because it is famous, because they believe film stars use it, and most importantly because they are desperate. But are you aware of what Keto advanced weight loss is, and what are the possible dangers of this diet plan?

Is Keto advanced weight loss diet harmful?

Let me clear the air first. Am I stating that the Keto advanced weight loss diet plan is bad? Absolutely not. Before being introduced as a weight loss plan, Keto advanced weight loss diet already existed in the medical field as a lifestyle change. It was used to help individuals suffering from medical conditions like type 2 diabetes, epilepsy etc. So, it is beneficial for some people. We are attempting to understand whether it benefits all, especially as a quick weight loss remedy.

What is a Keto diet plan?

The Keto advanced weight loss diet is a diet plan where individuals limit their daily carbohydrate intake to minuscule amounts. They also increase their protein and fat intake considerably. When put into perspective, an individual following a keto-advanced weight loss diet plan will curate in such a manner that the calories provided by carbohydrates are between 5-10%. Fats provide 60 to 80% of the calories required to complete their daily tasks, and proteins provide the rest, 10 to 30% of calories.

How does Keto advanced weight loss diet plan function?

The logic behind a Keto advanced weight loss diet is to encourage an individual’s body to enter the state of Ketosis. Ketosis is a natural metabolic cycle. In this phase, our insulin level falls. As a result, the body breaks down fats for energy and turns them into ketones. So, during Ketosis, many parts of our human body, including brains and muscles, use ketones for energy instead of carbs. So as a result, your body will utilize the fats stored in your body, ultimately helping you to lose weight.

What are the different types of Keto advanced weight loss diet plans?

There are mainly four types of Keto advanced weight loss diet plans. They are:

Standard Ketogenic diet (SKD)

The Standard Ketogenic Diet (SKD) is a low-carbohydrate, moderate-protein, and high-fat diet. It restricts carbohydrate intake to induce a state of ketosis, where the body primarily uses fat for energy. Carbohydrates are limited to around 20-50 grams per day, while protein intake is moderate and based on individual needs. The majority of calories come from healthy fats, such as avocados, nuts, seeds, and oils. The SKD aims to promote fat burning, weight loss, and improved metabolic health. It may also have potential benefits for epilepsy, type 2 diabetes, and other conditions. It is important to consult a healthcare professional before starting any dietary changes.

Cyclical Ketogenic diet (CKD)

The Cyclical Ketogenic Diet (CKD) is a variation of the ketogenic diet that involves cycling between periods of low-carbohydrate, high-fat eating and higher-carbohydrate eating. It typically consists of following a standard ketogenic diet for 5-6 days, which involves consuming very low carbs, and then having a “carb-loading” phase for 1-2 days, where carbohydrate intake is increased. The purpose of the CKD is to replenish glycogen stores and provide temporary relief from the strictness of a ketogenic diet. This cycling is believed to optimize athletic performance, support muscle growth, and provide flexibility in dietary choices while still maintaining ketosis and its associated benefits. Consulting a healthcare professional is recommended before adopting this diet.

Targeted Ketogenic diet (TKD)

The Targeted Ketogenic Diet (TKD) is a variation of the ketogenic diet that allows for the consumption of carbohydrates strategically around workouts. Unlike the standard ketogenic diet, where carbohydrates are restricted throughout the day, the TKD permits a small amount of carbohydrates before or after exercise. The purpose is to provide an additional energy source for intense physical activity while still maintaining ketosis during the rest of the day. The timing and quantity of carbohydrates may vary depending on individual needs and exercise intensity. The TKD is often favored by athletes or individuals engaged in high-intensity workouts to optimize performance while reaping the benefits of ketosis for the majority of the time. Consulting a healthcare professional is recommended before adopting this diet.

High protein Ketogenic diet

The High Protein Ketogenic Diet is a variation of the ketogenic diet that places emphasis on consuming a higher amount of protein while maintaining low carbohydrate intake. It involves consuming a moderate to high amount of protein, usually around 25-35% of total daily calories, along with a low amount of carbohydrates and a high intake of healthy fats. The increased protein intake aims to support muscle growth and maintenance, enhance satiety, and provide the body with essential amino acids. This variation may be beneficial for individuals who are physically active, looking to build or preserve muscle mass, or have specific dietary preferences. It is important to maintain ketosis by keeping carbohydrates low. Consulting a healthcare professional is recommended before adopting this diet.

These plans differ in the number of carbohydrates, proteins and fats included in the diet plan. But, irrespective of the differences, they all work based on the same principle; Ketosis.

What are the problems caused by Keto advanced weight loss plan?

So now, let’s come back to why Keto diets can be a quick but dangerous method to lose weight. After starting the diet, our body takes about 2-4 days to reach the state of Ketosis. Although beneficial for increasing the speed of weight loss, this period doesn’t give our body enough time to adapt to the change. This can throw our bodies off guard and disturb the homeostasis of our bodies. Now let’s get to the possible long-term and short-term side effects caused by following a Keto advanced weight loss diet plan.

Keto flu

A sudden change in your diet plan can cause significant side effects to a section of the population. An individual can experience these changes when the body transitions to Ketosis. They are collectively known as keto flu.

Some of the most common symptoms of keto flu are

Nausea
Vomiting
Fatigue
Constipation
Insomnia
Headaches
Dizziness
Decreased physical performance

These side effects are usually considered short-term. They should resolve this within a few days. If not, you should immediately consult a medical professional.

Bad Breath

Bad breath, or specifically fruity and slightly sweet breath, is another common side effect of Keto advanced weight loss diet. This is caused by acetone produced as a byproduct of metabolism. At times, even your sweat and urine can smell like acetone. Well, the smell may last a few weeks.

Muscle cramps

Extremely painful leg cramps are another side effect of the Keto advanced weight loss plan. This is mainly caused as a result of dehydration and mineral loss.

Digestive problems

As Keto advanced weight loss brings about significant changes in your diet plan, this can lead to some digestive issues. One of the most common digestive side effects is constipation and diarrhoea. Both of these conditions are usually caused by the lack of fibre in your diet.

Elevated heart rate

These diets can also increase your risk of contracting diabetes and spike your triglyceride levels.

Heart palpitations are a common side effect that can happen during the first few weeks of the Keto diet. Dehydration and low salt intake are the major reasons for this. Besides this, the opportunity to increase the amount of fat in the diet can be misinterpreted widely by people. As a result, they may start indulging in harmful fats, which can eventually increase the LDL cholesterol level.

Ketoacidosis

Ketosis can trigger a condition named Ketoacidosis in people with diabetes. This occurs when the body stores too many ketones, turning the blood acidic. Hence, Ketoacidosis can damage your liver, kidneys and brain. So if left untreated, unlike other side effects, this can become fatal. So, people with type 1 and 2 diabetes should stay away from the Keto advanced weight loss plan altogether.

Weight regain

As Keto advanced weight loss diet is extremely restrictive, this is not a feasible long-term plan. So, people are bound to return to their usual eating cycle, dramatically increasing their weight. These fluctuations can cause eating disorders. These fluctuations may also increase your risk of contracting diabetes.

Less muscle mass

Keto can accuse a loss of muscle mass. This is because your body is not consuming enough proteins. As muscles burn most of the calories you intake, this can cause a major setback for your weight loss journey in the long term. Moreover, losing muscle mass can also decrease your risk of falls.

It can cause kidney stones

The Keto diet weight loss plan can make you load your plate with processed meats. Loading your diet with meats can increase your risk of contracting kidney stones and gout. This is because a high intake of animal proteins will increase calcium and uric acid levels. In the long run, this will increase your risk of contracting kidney stones.

Apart from these, following a Keto advanced diet plan can also result in the following:

Dehydration and loss of electrolytes
Nutrient deficiencies
Low blood sodium level
Changes in your periods

These are only some of the problems that can be caused due to following a Keto advanced weight loss diet plan. So, in short, while Keto diets can offer a quick method to lose weight, it might not benefit everyone. The adverse side effects caused by this diet plan can do you more harm than good.

So, while I respect your need to lose weight for this Diwali, why don’t you do it in a much more healthy and long-term beneficial manner? After all, while following a healthy balanced diet plan, cardio exercises, food regulations etc., can take more time to show a result, they are much more beneficial and long-lasting than Keto diet plans, right?

You know what? I can even introduce you to a product that can help you in the process.

Nutriplus FibreFit: A beneficial product that can promote weight loss

Owning this product is like taking the first step towards a healthy you. This product contains natural plant fibres extracted from Gum Acacia, one of the richest sources of soluble fibre. As a result, Nutriplus FibreFit will help increase your diet’s fibre content. In the long term, this will improve your digestive health and keep you full for longer.

This is not a magical potion that will reduce your body weight rapidly like Keto advanced weight loss diet plan. But, combined with a healthy and balanced diet plan and a consistent exercise regime will help you reduce your body weight. The advantage of following this long, consistent plan that will give you only a short time is that these results will stick with you. You will not regain your lost weight just because you return to your old diet. So, finally, the only thing I want to say is that the Keto Advanced weight loss plan will not benefit everyone. Most of the time, following such easy remedies, can pose problems to your overall well-being. So, instead of this dangerous weight loss method, stick to the old methods this Diwali. Celebrate a sustainable and healthy future with your loved ones!