Medically reviewed by R Sindhu Vas, Masters of Food Science and Nutrition
A keto diet plan is a popular type of low carb diet. It basically focuses on restricting the carb intake so that the body enters a phase called “Ketosis”.It is a natural phenomenon that puts the body into a survival mode due to the low intake of carbs.
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Usually, the most readily available energy source in our body comes from Glucose, which is produced in the body when you eat carbohydrate-rich foods.
Once you limit these high carb foods, the body turns to other energy sources like fat that are otherwise stored in the body.
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Drawbacks of a Keto Diet Plan
There are different keto diet side effects or drawbacks that make this popular diet plan unhealthy. Besides limiting a food group the weight loss after a keto diet plan may not be sustainable.
Hence, prior to opting for this diet, let us give you a heads up about its side effects.
1. The weight may bounce back
No doubt that a keto diet gives quick results in weight loss but once you resume your normal diet, you may gain weight quickly too.
Moreover, it becomes very difficult for the body to again maintain high or moderate carbs intake after resuming to a normal diet.
2. Keto Diet ignores an entire food group
In order to function properly, our body requires a well-balanced diet including all the food groups. So if you think practically, limiting an entire food group, that is carbohydrates, will devoid the body of different things.
3. Keto Diet may lead hypoglycemia
Keto diet may lead a brief encounter of hypoglycemia at the beginning of the diet regime. This is due to the fact that our body is customized to run on sugar for energy.
Hence, cutting down this source and readily changing to fats for energy, the body will take time to adapt. During this time, the body might go under hypoglycemia instead of burning fats for energy.
- Note: People with poorly controlled diabetes may undergo a rather severe case of ketosis known as ketoacidosis, while following a low-carb diet. In ketoacidosis, the ketones start piling up in the blood. This results in an acidic medium formation in the body.
- Ketoacidosis results when ketosis reaches an extreme side. A severe case of Ketoacidosis may lead to coma or even death.
4. Keto diet plan may raise health concerns
Thus, a keto diet may at times rise these two health concerns. 
5. Keto Diet isn’t that easy to sustain
A low carb diet is pretty difficult to sustain. Mostly because you cannot maintain it daily.
And as mentioned above, once you resume a normal diet after a keto diet, your body may put on weight again. And it is not feasible to adopt a keto weight loss diet for a lifetime.
Keto diet side effects
The diet may also bring certain temporary side effects like fatigue in the body. This is because, when the body is deprived of carbs as its source of energy, it loses glucose, the primary source of energy.
This may put the body into a confusion mode that may lead to fatigue in many people.
Instead of neglecting the entire food group, carbs, or low- carb, you can go for their moderate consumption. The complex carbohydrates that are found in whole grains are in fact, beneficial for the body.
So, instead of refined grain and its products include whole grains. Moreover, carbs are found to be required for the complete breaking down of fat.
Also, for people who exercise, carbs are absorbed by the muscles that keep the body active.
If you are looking for weight loss in a healthy balanced way, you can follow the following 4 Week Indian Diet Chart by none other than Truweight’s Nutritionist:
No diet is beneficial if it anyhow compromises your health. So don’t just try losing weight, try to lose weight healthily, instead.
Q. What is ketogenic?
A. Ketogenic is generally referred to a keto diet. It basically follows low carb and high protein and fat diet.
Q. What can you eat on a ketogenic diet?
A. Some foods that are included in a ketogenic diet are:
- Low carb vegetables
- Nuts and seeds
- Fatty fishes
- Coconut oil
Q. How many carbs can you eat and still be in ketosis?
A. Generally, the carb intake in a keto diet varies from 20 gms to 100 gms.
Q. What happens when your body is in ketosis?
A. Ketosis brings the body under a metabolic condition where the body releases energy from the stored fats rather than from glucose, because of low carb intake.
Q. How do you check for ketosis?
A. Ketones are generally detected in breath, urine and blood.