The keto diet has been popping up everywhere in recent health circles. From Instagram fitness influencers to your colleagues who simply lose a few kilos, it’s everywhere. But first, one thing to remember — not all diets are for everyone. Even the best nutritionist in Mumbai will tell you that the keto diet does have its application, but it is no miracle cure-all.
So, what is the truth? Is it all the buzz? And most importantly, is it for you?
Let’s break it down in a way that makes sense at last. No buzzwords, no technical science that you’ll have forgotten in two minutes. Just the facts you need to make a decision.
1. What the Keto Diet Actually Is
Keto is short for ketogenic. Basically, it’s a high-fat, low-carb diet that changes how your body produces energy.
Your body normally relies on carbs to create glucose, the fuel of choice. But when you eat very few carbs, your body starts looking for something else. That’s when it starts burning fat.
When fat is broken down, it creates ketones, which your body uses as fuel. This is known as ketosis.
Easy way to remember it:
- Carbs down
- Fat up
- The body adapts to burning fat rather than sugar
If you want numbers, the standard keto split is:
- 70–75% fats
- 20–25% protein
- 5–10% carbs
But don’t reach for your measuring cups just yet, remember, blind attempts to just meet these numbers can wreak havoc on your health. A quick consultation with a reliable pro (like the best nutritionist in Mumbai) can save you from getting it wrong.
2. Why People Go on Keto
There are many reasons, but here are the top ones:
Weight reduction – Keto is famous for allowing one to lose weight quickly within the first few weeks.
Regulation of blood sugar – Some people with insulin resistance or type 2 diabetes report improvements.
Clarity of brain – Some people report enhanced concentration when operating on ketones as opposed to glucose.
Energy stability – No more crashes after a meal.
Now, the thing is — naturally, these advantages sound tremendous, but they don’t come to everybody. I’ve seen individuals lose weight like crazy, and I’ve also seen individuals who slog along slowly.
3. Who Shouldn’t Do It
Keto is not for everybody.
If you have specific health problems, it can really cause more damage than benefits.
You may need to avoid keto if you:
- Have liver problems
- Have pancreatic problems
- Have kidney disease
- Are pregnant or lactating (unless cleared by their doctor)
- Have a history of eating disorders
Even healthy people can get into trouble if they jump in without knowing how to balance nutrients. That’s why so many begin under the guidance of a professional. Honestly, even the best nutritionist in Mumbai will first conduct basic health checks before putting a client on keto.
4. What You Can Eat on Keto
This is where things might get complicated. Keto isn’t just about cutting carbs; it’s also about choosing the appropriate fats and proteins.
Healthy Keto Foods:
- Eggs
- Fatty fish (salmon, mackerel, sardines)
- Meat (beef, chicken, lamb)
- Avocados
- Nuts (almonds, walnuts, macadamia)
- Cheese
- Butter or ghee
- Low-carb veggies (spinach, broccoli, zucchini, cauliflower)
- Olive oil, coconut oil
Avoid:
- Bread, pasta, rice
- Potatoes, corn
- Sugary drinks and snacks
- Most fruits (except berries in small portions)
Sounds simple enough, but it’s far too simple to do incorrectly. A single “hidden carb” in a sauce or snack can kick you out of ketosis before you ever realize it.
5. Side Effects Nobody Ever Talks About
You’ve probably heard of the keto flu. It is not actually the flu, but it will make you feel awful for a couple of days.
When switching from carbs to fats, your body adjusts slowly. Symptoms are:
- Headaches
- Fatigue
- Dizziness
- Nausea
- Irritability
This usually lasts for a week or two. Good hydration, sufficient electrolytes, and slow keto introduction can make it easier.
In the long run, some people develop:
- Gastrointestinal issues (due to lack of fiber)
- Nutrient deficiencies (if the diet itself is not nutritionally balanced)
- Elevated cholesterol in some people
That is why you need someone to keep an eye on your progress. And better if that person is someone experienced, like the most experienced nutritionist in Mumbai, who knows how to adjust the diet so that you get results without compromising your health.
6. Keto and Weight Loss — The Real Story
Yes, keto does lead to quick weight loss, but here’s the catch most miss — much of that weight loss is water weight.
When you cut carbs, your body drains glycogen stores, and glycogen holds water. So, both go. That’s why the scale falls so fast in the first week or so.
Fat is also lost, but at a realistic level. The secret is keeping the weight off when you go back to normal eating. Many people gain it back because they use keto as a quick solution.
If you want sustainable weight loss, think long-term. That may involve shifting to a less strict low-carb regimen later.
7. How to Start Keto the Right Way
If you’re serious about trying keto, do it properly. Here’s a simple approach:
Step 1: Get checked – Blood tests, cholesterol levels, kidney and liver function.
Step 2: Plan your meals – Keep it simple at first. Don’t overcomplicate recipes.
Step 3: Monitor your macros – Apps may be helpful, but don’t go overboard.
Step 4: Monitor your electrolytes – Add salt, consume potassium-rich foods, and think about magnesium supplements.
Step 5: Muddle as you go based on outcomes – If you’re tired for weeks, there’s something wrong.
And for goodness’ sake, don’t fly by the seat of your pants. A good guide can save you months of frustration and possible health issues.
EEAT — Why You Should Trust Reliable Sources
When giving diet advice, EEAT (Experience, Expertise, Authoritativeness, Trustworthiness) comes into play. Anyone may be able to post before-and-after shots on Instagram but that doesn’t make them necessarily well-versed in nutrition science.
A trusted source will:
Have professional qualifications or very considerable hands-on experience
Provide advice based on evidence, not trends
Personalize advice instead of giving a one-size-fits-all solution
Encourage frequent health check-ups
That’s why hiring a professional like the best nutritionist in Mumbai is different from taking random online advice. They combine real experience with science, which is what you need for something as strict as keto.
Final Thoughts
The keto diet might be powerful for some people. It’s been studied for decades, especially for the control of epilepsy, and now it’s trendy to use it for weight loss and blood sugar regulation.
But here’s the reality — it’s not magic. It’s a tool. And as with any tool, it performs best when used properly, in the right setting, and on the proper individual.
If you’re thinking about trying it, don’t just Google a random meal plan. Do your homework. Understand the side effects. And maybe have a quick chat with a professional.
You only get one body. Treat it like it matters.
