As we bring the curtains down on S01 of Mind Your Fitness, this is the episode you would want to keep coming back to.
In this podcast, Shwetha Bhatia shares tips on how you can sustain the Keto Diet.
[00:00:00] The first thing I hear about the ketogenic diet is that it's not sustainable. How can we give up carbs?
[00:00:12] Cubs are the primary source of energy, right? When people speak like this all I hear is blah blah blah.
[00:00:19] Hi, I'm Shwetha Bhatia and welcome to the last but the most important episode of my podcast Mind Your Fitness.
[00:00:28] Let me remind you the theme for season one is don't blame the butter for what the bread did.
[00:00:33] By now I'm sure you've learnt a lot about the ketogenic diet, literally crossing my fingers for that but today as we embark on the end of season one
[00:00:43] let me tell you all about how you can sustain the diet. In my opinion sustainability is a lot to do with the mindset.
[00:00:52] Let's look at a few non-diad related real life scenarios.
[00:00:58] You see humans are known to accomplish things when they find the need for it. For example,
[00:01:03] relationships parenting making a living these tasks also need effort discipline and consistency.
[00:01:10] How do we stay motivated to do them all our lives? Because they are important to us.
[00:01:15] Even on our lowest days we keep the effort going.
[00:01:18] As it is, it happens.
[00:01:21] Shouldn't help be considered a stop priority?
[00:01:23] John is the right one.
[00:01:26] Somehow we are constantly negotiating and compromising when it comes to our own health.
[00:01:31] When I embarked on my low carb journey 13 years ago it was definitely challenging.
[00:01:36] As a South Indian I've been raised on rice.
[00:01:39] Till date rice and potatoes continue to be two of my favorite carbs.
[00:01:43] They weren't as many options or healthy substitutes back in the day when I decided to break up with carbs.
[00:01:50] But what kept me going are two things. The knowledge knowing that this is the best option for my health
[00:01:56] and fitness and the results for life I gained when I got on the diet.
[00:02:02] Results are self perpetuating. They give momentum when motivation is low.
[00:02:07] You can't sustain anything. Leave a loan or diet that constantly requires effort.
[00:02:12] We all tend to tire out in the end. You can only sustain something that you're passionate about
[00:02:17] or if your life depends on it. But when passion constantly meets failure it can die out.
[00:02:24] You can only sustain the ketogenic diet if you experience the rewards because that shifts the
[00:02:30] gears from effort to effortlessness. And that is the turning point. From trying hard to resist
[00:02:38] that piece of cake to no longer losing control over it. That is you choosing food than food
[00:02:44] choosing you. Achieving mastery over food choices is very empowering when you eat to live and not
[00:02:51] the other way around. Detaching or dissociating food from emotions. I'm not saying make life boring.
[00:02:58] All I'm saying is you can't be preoccupied with eating something that constantly clashes with
[00:03:03] your health goals. If your current diet is keeping you metabolically healthy and supports your
[00:03:10] fitness goals you don't need to change it. Unfortunately most people do not understand the true definition
[00:03:17] of fitness. Some are unaware of the science and hence what they're happy with might not be
[00:03:23] metabolically healthy. I respect the ones who've tried the diet and decided to switch, admitting
[00:03:29] that it's not a fat and that it works but it's just that they can't keep up.
[00:03:35] Calling it a fat and a culture thing is definitely unacceptable. The diet is backed by research.
[00:03:43] Budget is a valid factor though. A lot of people are under the impression that their diet is high on
[00:03:49] cost. This impression might be based on the expensive keto meal delivery services which are also
[00:03:56] quite economical these days. Let me clarify. Basically it's eating the same chicken, paneer,
[00:04:03] eggs and vegetables minus the rice and the rotis. Keto products are optional. Invest in a good
[00:04:09] flaw if you are a roti person. Low carb reds, cookies, buns, desserts, pizza bases can be kept for weekly
[00:04:16] traits. It's not necessary to eat them daily. Your dietitian can guide you with the menu planning
[00:04:22] based on your budget, time and resources. The diet has many therapeutic benefits and may actually
[00:04:29] result in long term reduction of medical bills. So until now I was discussing about the mental
[00:04:36] prep. Now let's look at how to physically make the ketogenic way of life more sustainable.
[00:04:42] I recommend doing the strictest version of the diet for at least eight weeks to allow time
[00:04:47] for fat adaptation if you're just getting started. Most people actually give up here.
[00:04:54] You see some people and I'm referring to the ones who are sincerely following the diet
[00:04:58] and a structured exercise regime take longer to show results because either they are mildly
[00:05:04] insulin resistant or genetically response slowly. I've also discussed how past weight loss
[00:05:11] and regain also known as yo-yo's can make every subsequent attempt more difficult.
[00:05:18] Hangee, your yo-yo's can actually become your ios.
[00:05:22] Once fat adapted which is about six to eight weeks for most people on the strictest version of
[00:05:27] the diet it can be relaxed a bit that is eating less than about 50 grams of net carbs.
[00:05:33] Net carbs let me remind you are the total carbs minus fiber and sugar alcohols.
[00:05:39] Use a carb tracker app if you must. Let me give you some tips on how to relax the diet and
[00:05:45] what to be mindful of beyond this stage. Number one don't restrict vegetables but potatoes and
[00:05:51] peas obviously are not counted as vegetables. Number two don't restrict spices.
[00:05:56] Use sauces dressings to flavor your food obviously keeping the added sugar and honey variety out.
[00:06:02] Number three personally I can eat the same three things on a rotational basis for months before
[00:06:07] I get bored but everyone is not me so menu planning is crucial if you get bored easily.
[00:06:14] Number four you can start intermittent fasting to restrict the feeding window. Five continue
[00:06:20] exercising although it can't offset too many cheats it will certainly help offset the effects of
[00:06:25] a few extra carbs that come in with the relaxation. I've explained in my previous episodes how exercise
[00:06:30] needs to be challenging to break through plateaus. When you relax the diet plateaus can stick around
[00:06:37] for a little longer. Number six use low carbs snacks and substitutes now there are loads of varieties
[00:06:43] available these days go easy with the desserts though as there is a tendency to eat more fat when
[00:06:48] it tastes sweet. Number seven plan well ahead of travel. Speak to your dietitian on how the diet
[00:06:55] can be modified based on the resources available at the destination. Everybody has a different
[00:07:01] carb tolerance or what we call insulin sensitivity in technical terms. We can gauge over time what
[00:07:06] that level is for us when we start relaxing the diet from a strict keto to low carb. Keep a check
[00:07:13] on your weight and your waistline. Gaining injuries means you are going off the mark your clothes will
[00:07:19] begin to warn you. This is the time you may want to go back to plan A. Above all be honest with your
[00:07:26] dietitian so that he or she can help you stay on track. Remember when you relax your diet you
[00:07:33] relax your goals. Don't expect to maintain the same level of leaneness when the carbs come back.
[00:07:39] Personally I keep cheats for occasional indulgences. In fact there have been times when I've
[00:07:46] wanted to eat something carb and when it got served I didn't want it anymore. Yeah so I get it
[00:07:52] I'm next level but you can be too. Your body is more forgiving with occasional treats
[00:07:59] and indulgences are not binges please. Binge eating is dysfunctional behaviour it shows the extent
[00:08:06] of your slavery to food. I've covered this topic in almost all my previous episodes. I've also
[00:08:13] shared tips on how to minimize the damage during indulgences. When eaten occasionally carbs get
[00:08:19] stored as glycogen in your liver and muscles instead of being stored as fat.
[00:08:24] But if you continue your carb fest then it goes into the tejori which is your fat store.
[00:08:30] As I always say by following a strict diet for the most part and then strategically relaxing it
[00:08:36] you get the best of both. Tasty, healthy. The diet itself is pretty rich and tasty by the way.
[00:08:44] Fat and protein typically add flavours to our food besides the seasonings and spices of course.
[00:08:50] Guess what adds flavour to your pizza? It's not the base but the toppings that is the cheese
[00:08:55] and herbs. Cheese has protein and fat. Next time try this experiment. Either toppings and skip
[00:09:03] the base you might just be equally satiated. And with that it's the end of season 1. I'm sure
[00:09:12] that of all the episodes this one is the one you might want to come back to. So share it with your
[00:09:17] friends and family and don't forget to subscribe to the podcast on all leading audio platforms.
[00:09:22] Binge balls, apples, Spotify or wherever you get your content from. In the meantime feel free to
[00:09:28] connect with me on my Instagram handle Shweta UNESCO part here.