Keto : Fit or Fad

It is not fad . Maybe it is called a fad because the way people follow it is not the right way to follow, not only keto but any other diet should be followed under the guidance of a dietitian or a trained professional. And it should be continued as a Lifestyle and not a temporary Gateway option for losing weight or gaining muscle. It has 70% fat, 25% protein and 5% CHO i.e 25 g to 30 g of carbohydrate. Focus on high-fat that are low-carb foods like eggs, meats, dairy and low-carb vegetables like gourd, tomato, cucumber and fruits that are low in carbohydrate, as well as sugar-free beverages. Be sure to restrict highly processed items and unhealthy fats like trans fat, margarine.

In a normal diet carbohydrate occupies the half of the plate and  is the main source of energy and thus more insulin is required to normalise the post prandial blood glucose  but in the keto diet, fats occupies the major and thus ketones are the main source and so insulin is not required and therefore the insulin sensitivity increases, and thus helps in type 2 diabetes.

Many studies have proven the promising effect of keto diet in terms of decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol and has also shown to have an antihypertensive effect . Keto diet not only has a therapeutic effect on glycemic and lipid control among patients with T2DM but also significantly contributes to their weight loss.It was  found that a low-carbohydrate ketogenic diet, wherein carbohydrates constituted roughly 5% of calories, showed a remarkable reduction in HbA1c from a diabetic level (8.9%) to the standard (5.6%) in only 90 days (3 months ).Additionally, the intervention resulted in significant improvements in the metabolic syndrome like cardiometabolic markers, including body weight, BMI, blood pressure, and the triglyceride (TG) : HDL ratio.

Together with evidence suggesting that the ketogenic diet produces a prolonged exposure to beta hydroxybutyrate, which suggest that the ketogenic diet may prevent and even reverse pathologies associated with diabetes. Dietary carbohydrate restriction efficiently reduces high blood glucose, does not require weight loss although it helps in weight loss by burning body fat, and leads to the reduction or elimination of medication.Though this diet is seen to have high risk factors for people with Type 1 Diabetes, it shows a positive output in terms of type 2 diabetes management. Researches  claims that a keto meal plan may help people with diabetes.

Furthermore, according to various researches the keto diet may be three times more effective for weight loss than a low-fat diet. This is significant because losing as little as 5 to 10% of your body weight can provide health benefits such as improved cholesterol, blood pressure, and blood sugar control. Long-term weight loss through diet and exercise changes can only enhance the benefits you'll see. However, while keto diets may be effective for weight loss, they are not more effective than other diets when followed long term and calorie intake is matched.