Is the Keto Diet Healthy for Your Heart and Weight Loss?

Understanding the Keto Diet

The ketogenic, or keto, diet is characterized by extremely low carbohydrate intake. This diet is often touted as a rapid weight loss solution. By minimizing carbs and increasing protein and fat consumption, the body enters a state called ketosis. In ketosis, the body uses fat as the primary energy source instead of carbohydrates, leading to significant weight loss, decreased sugar levels, and improvements in various health conditions.

In my personal experience, while I did achieve substantial weight loss initially by following the keto diet, reintroducing carbs into my diet resulted in health issues such as heart palpitations. Reducing fat intake left me feeling hungry and drained of energy. Despite the weight loss, I felt unwell. Calcium deficiency weakened my bones, prompting me to transition back to a regular diet. Although the keto diet initially brought me joy, it ultimately took a toll on my health.

One major drawback of the ketogenic diet is its challenging nature for vegetarian Indian food enthusiasts to sustain long-term.

Recommended Foods on the Keto Diet

To effectively follow the keto diet, limit carbohydrate intake to no more than 20%. These carbs should primarily come from whole foods such as whole grains and vegetables. Here are some foods recommended for a keto diet:

• Eggs
• Fatty cuts of meat like chicken, pork, and beef
• Fatty fish like tuna, salmon, and mackerel
• Seeds and nuts such as flaxseeds, chia seeds, walnuts, almonds, pecans, and macadamia nuts
• Avocados
• Dairy products like butter and cream
• Healthy oils like olive oil, ghee, coconut oil, and avocado oil
• Leafy greens including spinach, mustard, amaranth, lettuce, and kale
• Low-carb vegetables like tomatoes, onions, bell peppers, cucumbers, and gourds
• Herbs and spices
• Cheese and mayonnaise
• Berries for fruits

Impact of the Keto Diet on Heart Health

The keto diet can help decrease inflammation, manage oxidative stress, benefit blood vessels, and regulate blood pressure, which are all positive factors for heart health.

For individuals with diabetes, reducing sugar intake through the keto diet can mitigate the risk of heart disease associated with diabetes. Lowering sugar levels can contribute to a reduction in heart-related complications.

In my personal experience, adapting to and sustaining the ketogenic diet can be challenging for individuals accustomed to traditional Indian diets. The high fat content and reliance on non-vegetarian foods can pose difficulties. Reverting to a regular Indian diet after prolonged keto diet adherence can also be stressful for the body. As an Indian myself, I found it hard to adhere to the keto diet beyond five years, and even today, consuming coconut oil and flax seeds triggers heart issues.