If you believe the buzz, ketosis—whether via the almost-zero-carb ketogenic diet or via ketone supplements—can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is.
One of the biggest hurdles of going keto is putting and keeping your body in ketosis. Ketosis is a natural metabolic state that tricks your body into burning fat instead of carbs for fuel (when it doesn’t have enough carbs). So, naturally, to achieve ketosis, you’ll have to say goodbye to carbs and hello to fat — and lots of it.
If you’ve decided to do the keto diet to lose body fat or improve your endurance, here’s a tip: commit to it. It won’t work unless you’re really serious about making it work. The first month is the hardest. Keto food is delicious. If the food you’re going to eat isn’t tasty (without being sweet), there’s something wrong with it. Do not follow random internet advice on the health benefits of any particular food item. The only truth is in the macronutrient breakdown of nutrition facts. If in doubt, do not eat. Beware of nutrition facts labels on food items sold in India. There’s no quality control. Look for USDA data available via Google instead.
Abstain completely from the primary carb ingredients of our diets:
Understanding and internalising keto requires having a good sense for what’s in your food, which is why cooking for yourself is important, at least in the first month.
A ketogenic diet could be an interesting alternative to treat certain conditions, and may accelerate weight loss. But it is hard to follow and it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. We also do not know much about its long-term effects, probably because it’s so hard to stick with that people can’t eat this way for a long time. It is also important to remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that would last only a few weeks to months (for most people that includes a ketogenic diet), try to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.