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Home » Lose Weight Fast » Dont bite the bait – Mumbai Mirror

By Saadia S Dhailey

Health experts list the pitfalls of diet plans like keto, veganism and intermittent fasting, and recommend alternatives

Many of us may never have been inside a dieticians offi ce, but surely everyone knows the names of at least half a dozen diets. Keto, intermittent fasting, Atkins, paleo, veganism, the nocarb diet...the list is endless. We even know which celebrity is on what diet and, thanks to technology, can even get meal plans for ourselves with the push of a few buttons. According to Indias Google search trends and health experts, the top three fad diets include the Keto diet, Intermittent Fasting, and the Vegan diet. But when your health is at stake, theres more to consider than whats on trend.

Keto conundrum

Loss of muscle mass, irritability and brain fog, sometimes leading to accidents, are frequently reported by those on this diet, adds nutritionist Niti Desai. As are headaches, constipation, and hair fall, she says.

The keto diet is also not advisable for patients on insulin medication or medication for hypoglycaemia. It cuts down your carbohydrate intake to 50 grams a day. This lowers blood sugar dramatically, making it unsuitable for Type 1 diabetes. The borderline diabetic, or type 2 moderate, may, however, benefit, she says.

Elevated lipid profile level is another problem. While non-vegetarians can have steak, ham and other meats, vegetarians dont have food sources that meet similar requirements, says Desai. Dal, a major protein source for vegetarians, is 65 per cent carbs. This means that vegetarians on the diet must consume more butter, ghee and avocado to compensate, she adds. Additionally, the diet means switching to rotis made of almond or flaxseed flour again, a lot of fat. While proponents of keto argue that all this is good fat, cholesterol is affected by the total amount of fat, says Desai. Given the cost of ingredients on average, one would spend some Rs 15,000 every two weeks its not financially sustainable either.

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According to gastroenterologist Dr Philip Abraham, who is with Hinduja Hospital, the regimen defies the bodys physiology. Wed never get hunger pangs on time if fasting was healthy for the body, he says.

Its the reason why many on this diet get acidity and heartburn. The stomach secretes juices that are absorbed to break food into components during digestion. When fasting, these juices collect in the stomach, leading to acid reflux and pain, says Dr Abraham.

Also, to manage the gaps, people tend to take multiple servings of coconut water, green tea and orange juice through the day. Intake of these fluids can sky-rocket potassium levels in the blood, as I saw in a case recently, adds Desai. Its worrisome because high potassium levels can lead to irregular heartbeat, and that has a high mortality rate.

Hairfall is another side effect. Thats because, with only two meals allowed, youre not snacking on fruits and nuts, and thus depriving yourself of important nutrients, Desai says.

Vegan wagon not for everyoneThe week since news about Virat Kohlis turn to veganism, vegan peaked on Google trends in India. Niti says, For a time, even tennis star Djokovic was said to be on it. People see these great-looking poster boys of veganism finding a new leanness and acing physical performances, and want to follow suit.

So, how does a diet sans meats, dairy products, even honey, help in weight loss? Often, the premise of a quick weight loss fix is eliminating an entire food group or more. With dairy and non-vegetarian foods off the menu, you are left with roti, subzi and dal. Your calorific intake naturally drops, making you lose weight, says Desai.

Dr Abraham adds that those taking to the diet need to understand that going vegan is more about a sentiment rather than physiology. Theres nothing to recommend that its healthier for the body.

Keto requires you to cut down on micro-nutrients like zinc and selenium and body-building protein, and it causes fluctuations in lipid profile

Deepshikha Agarwal, dietician

The diet needs expert micromanaging. Replacing the dairy with soy or almond milk doesnt make up for protein or calcium loss. So, appropriate quantities of nachni, sesame seeds, and pulses need to be included in the diet as per individual needs, says Desai.

Ultimately, crash diets may lead to quick weight loss, but its not without side-effects. On the other hand, a diet in tune with your food choices, is far more sustainable, she adds. The less drastic the change, the easier it is to stay the course for longer, eventually making it habit-forming, says Desai, recommending taking tea or coffee without sugar, and eating fruits and nuts daily.

Also, aim for not more than two kilos of weight loss per month, so that the body can adapt, adds Dr Abraham. A traditional Indian diet, which is low in fat, high on carbohydrates and a moderate amount of protein one gram per kilogram of our weight is the best way to stay healthy. Eat all fruits and vegetables, and avoid excess oil, salt and sugar, he says.

Finally, remember to start your day right, with a wholesome breakfast. Agarwal suggests you decide on a good carb-protein combination for breakfast and prepare it the night before. This will ensure you never miss it in the morning rush and set the pace for the day.

Follow this with meals at regular intervals, and end your day with a light dinner for an optimal metabolic rate. Overall, opt to grill and bake over frying. Dont fill your plate in heaps. Have fruits as a whole rather than in juice form, to gain maximum fibre. And most importantly, balance the input and the output, meaning eat and, exercise, says Dr Abraham.

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BREAKFAST: Two egg whites with two multigrain toasts/one chapatti; or one cup millet/oats upma with a cup of skimmed milk

MIDMORNING: Fruit LUNCH: Two multigrain chapattis with one cup of vegetable and one cup dal/curd

EVENING: Sprouts salad/tomato omelette/a handful of nuts

DINNER: A bowl of soup, one chapatti, one cup of vegetables and one cup of dal (or a serving of non-veg) and salad

Niti Desai, nutritionist

What worked for someTakeaways from members of the National Weight Control Registry, USA, whove lost an average of 30 kg and kept the weight off for five-and-a-half years:

78% eat breakfast daily

62% watch less than 10 hours of TV per week

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Dont bite the bait - Mumbai Mirror

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