How to do Keto right: Five common mistakes and fixes
COUNTING CARBS, IGNORING NUTRIENTSKeto isn't just about hitting macros. People go crazy over grams of carbs but forget things like sodium, magnesium and potassium—even fibre. That's when symptoms like Keto Flu, headaches and fatigue creep in. And then they think Keto doesn't suit them.How to fix it: Balance your micronutrients. Use salt, eat leafy greens, hydrate well, and add traditional spices. In our programme, we do 'Progressive Nutrition Profiling'—tweaking intake weekly so the body doesn't just burn fat but thrives doing so.USING KETO LIKE A CRASH DIETSome people approach Keto with a quick-fix mindset: 'I'll do Keto for 21 days and then I'll go back to normal food'. That's not how the body—or the brain—works. Fat-loss is not a challenge. It's a process. And the biggest mistake? Treating it like a temporary fix.What we do instead: We guide members through 'Cruise Control' and 'Metabolic Revival' phases. This lets the body adapt, build a rhythm and create metabolic memory—so results don't just show up; they stay.FEAR OF FOODSome people develop food anxiety on Keto. They panic over a slice of fruit or go overboard with fats thinking 'more fat equals to more Keto'.What we do instead: Flexible Ketosis. We work with your body clock—'Circadian Rhythm Hacking'—to time food intake, including safe reintroductions. This doesn't break your progress. It builds sustainability.NO STRATEGY FOR REAL LIFEKeto works until a wedding comes up or you travel or Diwali happens. That's when people fall off because they have no real-life strategy. That's why I created the 'Globe Trotter Protocol'. It's for people who want Keto to work around their life, not replace it. Whether you're flying abroad, eating at a buffet or at a family dinner—you need a framework.Weight-loss is just one metric. What really matters is how Keto upgrades your confidence, mindset and rhythm. That's when you win. Keto isn't just about what you eat—it's about how you think about food, your body and your future. If you can avoid these five mistakes, you're not just doing Keto right, you're doing life right.advertisementSubscribe to India Today Magazine- EndsTune InMust Watch
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India Today
7 days ago
- India Today
How to do Keto right: Five common mistakes and fixes
Keto isn't just a diet—it's a complete metabolic shift. Rahul Kamra, Keto coach and founder of Ketorets, has guided more than 1,200 individuals across 27 countries through their fat-loss and metabolic-healing journeys. In his experience, here are some of the common mistakes people make when they start, or continue, the Ketogenic lifestyle:STARTING KETO WITHOUT KNOWING WHYYou'd be surprised to know how many people jump into Keto just because someone at the gym said it works fast. But Keto is not just about weight-loss—it's about shifting your metabolism into a state called Ketosis, where your body uses fat for fuel instead of glucose. If your 'why' isn't clear—whether it's reversing insulin resistance, reducing inflammation or improving energy—you'll give up at the first sign of to fix it: At Ketorets, we use a phase called the 'Vital Shift', which helps people understand their metabolic type, psychological triggers and fat-loss intent—before we change what's on their plate. Clarity equals consistency. COUNTING CARBS, IGNORING NUTRIENTSKeto isn't just about hitting macros. People go crazy over grams of carbs but forget things like sodium, magnesium and potassium—even fibre. That's when symptoms like Keto Flu, headaches and fatigue creep in. And then they think Keto doesn't suit to fix it: Balance your micronutrients. Use salt, eat leafy greens, hydrate well, and add traditional spices. In our programme, we do 'Progressive Nutrition Profiling'—tweaking intake weekly so the body doesn't just burn fat but thrives doing KETO LIKE A CRASH DIETSome people approach Keto with a quick-fix mindset: 'I'll do Keto for 21 days and then I'll go back to normal food'. That's not how the body—or the brain—works. Fat-loss is not a challenge. It's a process. And the biggest mistake? Treating it like a temporary we do instead: We guide members through 'Cruise Control' and 'Metabolic Revival' phases. This lets the body adapt, build a rhythm and create metabolic memory—so results don't just show up; they OF FOODSome people develop food anxiety on Keto. They panic over a slice of fruit or go overboard with fats thinking 'more fat equals to more Keto'.What we do instead: Flexible Ketosis. We work with your body clock—'Circadian Rhythm Hacking'—to time food intake, including safe reintroductions. This doesn't break your progress. It builds STRATEGY FOR REAL LIFEKeto works until a wedding comes up or you travel or Diwali happens. That's when people fall off because they have no real-life strategy. That's why I created the 'Globe Trotter Protocol'. It's for people who want Keto to work around their life, not replace it. Whether you're flying abroad, eating at a buffet or at a family dinner—you need a is just one metric. What really matters is how Keto upgrades your confidence, mindset and rhythm. That's when you win. Keto isn't just about what you eat—it's about how you think about food, your body and your future. If you can avoid these five mistakes, you're not just doing Keto right, you're doing life to India Today Magazine- EndsTune InMust Watch
New Indian Express
19-07-2025
- New Indian Express
Samosa and jalebi face babus' betrayal
In a nation where the crunch of a samosa and the syrupy swirl of a jalebi are as much a part of life as monsoon rains and cricket fever, the Union health ministry lobbed a culinary grenade into the heart of India's street food culture. A directive, cloaked in the guise of health consciousness, has sparked a firestorm of outrage, memes and defiance, threatening to tarnish the golden glow of our beloved snacks. Last month, Union Health Secretary Punya Salila Srivastava unleashed a culinary calamity through his letter to all ministries and departments urging them to put up 'oil and sugar boards' in public spaces like cafeterias and lobbies, spotlighting the hidden fats and sugars in snacks like samosas, jalebis, vada pav, kachoris, and even pizzas and burgers. Later on, the ministry denied that the directive was meant to target any specific products. However, the damage was done. What were the compulsions for the government to get into the controversy? The justification given was combating India's rising tide of obesity and non-communicable diseases—with The Lancet forecasting a grim 44.9 crore overweight Indians by 2050. But this vaguely-worded edict, dripping with Western wellness dogma, has misfired spectacularly and ignited a debate that has pitted bureaucratic overreach against cultural pride. Samosas and jalebis aren't just food; they're the heartbeat of Indian celebrations, from Diwali feasts to wedding banquets, and no government memo should dare meddle with that sacred bond. The health ministry's directive, ostensibly a 'behavioural nudge', reeks of a deeper agenda, one that seems to begrudge the global rise of Indian cuisine. Why else single out samosas and jalebis, when the real culprits like ultra-processed chips, colas and cookies lurk in every supermarket aisle?
NDTV
11-07-2025
- NDTV
Can A Keto Diet Stop Panic Attacks, Mood Swings, Depression? We Asked Experts
Singer Neha Bhasin is known for her work in Hindi, Telugu and Tamil cinema, as well as independent music in Indian pop and Punjabi folk genres. She became an overnight sensation when she was selected by Coke [V] Popstars, a nationwide talent hunt conducted by Channel V. She was just 18 at the time. Now 42, Neha has grown up in the public eye and, like many celebrities, has faced constant scrutiny from the paparazzi, online trolls and the public. But things took a darker turn when she started struggling with anxiety, depression and severe panic attacks. She was eventually diagnosed with Premenstrual Dysphoric Disorder (PMDD), a debilitating form of PMS characterised by intense emotional and behavioural symptoms. Her struggle was compounded by PCOD, and at one point, she even attempted suicide. In a recent YouTube podcast with comedian Bharti Singh and Harsh Limbachiyaa, Neha opened up about how a change in her diet played a transformative role in her recovery. "Keto has changed my life," she said, explaining how her anxiety and depression have almost completely disappeared and that her mood swings are now much more manageable. According to her, the keto diet, a low-carb, high-fat diet, changed not just her physical but also her mental health. But is that really possible? We asked experts. What Is The Keto Diet? Nidhi Sahai, Head of Clinical Dietetics and Nutrition at Max Super Speciality Hospital, Vaishali, explains that the keto diet is a high-fat, low-carbohydrate diet that forces the body into a state of ketosis, where it burns fat instead of glucose for fuel. "To do it properly, one must reduce carbohydrate intake to around 20-50 grams a day (that's even less than what you get from two wheat chapatis). The focus should be on consuming healthy fats like nuts, seeds and avocados, eating moderate amounts of protein, and completely avoiding sugar," she says. Kanikka Malhotra, Consultant Dietician and Diabetes Educator, agrees. She adds, "The keto diet shifts the body's metabolism from burning glucose to burning fat, which results in the production of ketones. A standard keto diet typically consists of 70-75% fat, 20-25% protein, and only 5-10% carbohydrates." She also shares tips for following keto safely: Base it on whole foods: healthy fats like olive oil, avocados, nuts; moderate protein from eggs, poultry and fish; and low-carb vegetables such as leafy greens and broccoli. Avoid processed foods and prioritise nutrient-dense, minimally processed options. Gradually taper carb intake to ease the transition and supplement with adequate hydration and electrolytes to reduce side effects. Who Should And Should Not Try Keto Sahai says the keto diet can be beneficial for individuals struggling with obesity or Type 2 diabetes (under medical supervision), and for those with epilepsy. Malhotra adds that keto may aid in weight loss and improve glucose control. However, it's not suitable for everyone. "Keto should be avoided by individuals with liver failure, chronic kidney disease, Type 1 diabetes, eating disorders, or those on SGLT-2 inhibitors," Malhotra warns. It's also not recommended for pregnant or lactating women, people with osteoporosis, or those with severe digestive disorders like IBS, unless supervised by a qualified medical professional. Bottom line: Always consult a trained healthcare provider before starting keto, especially if you have any underlying health conditions. How Does Keto Affect Mental Health? Aayrin Memon, Nutritionist at Bhailal Amin General Hospital, Vadodara, believes that keto's impact goes well beyond the waistline. "Ketones serve as a stable, efficient source of energy for the brain, which may help reduce brain fog, fatigue, and even improve mood stability," he explains. Ongoing research is also investigating keto's potential to manage mental health conditions and neurodegenerative diseases such as Alzheimer's. Malhotra concurs, noting that keto has attracted attention for its positive effects on mood and cognition. "By stabilising blood sugar, reducing neuroinflammation and supplying ketones as brain fuel, keto may help improve mental clarity, energy levels and overall mood," she says. She also points to early research and anecdotal evidence suggesting that a well-formulated keto diet may reduce symptoms, and sometimes even induce remission, in cases of depression and anxiety. This may be due to increased levels of GABA (a calming neurotransmitter) and improved mitochondrial function. View this post on Instagram A post shared by Neha Bhasin (NB) (@nehabhasin4u) However, she cautions that the initial phase of keto, especially for those with pre-existing depression, can temporarily worsen symptoms like fatigue or irritability. "The restrictive nature of the diet can also lead to nutritional deficiencies or social withdrawal, which might aggravate mental health issues. Supervision is essential," Malhotra says. Sahai adds that ketones can reduce energy crashes and mood swings commonly associated with sugar spikes. "Keto also has anti-inflammatory properties which may support brain health," she says. Some studies even show improved neurotransmitter balance, particularly GABA and glutamate, both of which are key to mood regulation and focus. However, not everyone agrees. Ushakiran Sisodia, Chief Dietitian at Jaslok Hospital & Research Centre, cautions that more research is needed. "While ketones bypass the need for glucose and insulin in the brain, which can help in some cases, this could also lead to complications or mental disturbances in others. Keto therapy for mental health still remains a somewhat contradictory area," Sisodia warns. Despite the debate, all three experts agree on one point - keto must be done under professional guidance. If not followed correctly, or followed for too long, the diet can have unwanted side effects. The 'Keto Flu' And Other Side Effects One of the most common short-term effects initially of the keto diet is what's known as the "keto flu". "This can include irritability, headache, fatigue, nausea, constipation, dehydration and even bad breath," Malhotra explains. Memon and Sisodia list additional side effects: Lethargy, light-headedness, and headaches Mood swings, bad breath (halitosis) Muscle cramps, reduced stamina during workouts Fat-induced diarrhoea or constipation Risk of nutrient deficiencies without proper planning Possible muscle loss if not accompanied by resistance training Another concern is that the long-term effects of keto are still not fully understood, especially in the context of mental health. The Final Bite The keto diet - when done right and under expert supervision - can offer significant benefits for physical health, weight management, and potentially even mental well-being, as seen in Neha Bhasin's case. But that doesn't mean it's a one-size-fits-all solution or something you should start overnight. A drastic change in diet requires thoughtful planning, proper nutritional guidance and a full understanding of your body's needs and medical history. Keto might help you feel better, but only if done responsibly, and not just because it worked for someone else.
