EW News Editorial Desk
Overweight and obesity are characterized by abnormal or excessive fat accumulation that poses a health risk. A body mass index (BMI) over 25 is considered overweight, and a BMI over 30 qualifies as obese. The World Health Organization (WHO) highlights that this issue has reached epidemic proportions, with over 4 million deaths attributed to overweight or obesity in 2017. The prevalence of obesity continues to rise among both adults and children. Between 1975 and 2016, the global rate of overweight or obese children and adolescents aged 5–19 years surged from 4% to 18%.
Initially a concern in high-income countries, overweight and obesity are now increasing rapidly in low- and middle-income countries, particularly in urban areas. Most overweight or obese individuals now live in developing nations, where the rate of increase has been over 30% higher than in developed countries.
According to the WHO, 58 percent of Pakistani people are overweight, and 44 percent are obese, indicating a troubling trend. Health professionals view this as a wake-up call, advocating for a healthy lifestyle that includes daily exercise, nutritious food, and education on physical activity and avoiding junk food.
Common treatments for obesity include healthy eating, increased physical activity, and lifestyle changes. Weight-management programs can help some individuals lose weight or maintain weight loss. For those unable to lose enough weight to improve their health or prevent weight regain, additional treatments like weight-loss medications, devices, or bariatric surgery may be considered.
In modern times, busy lifestyles often limit opportunities for physical exercise. Many people seek weight loss and health maintenance without physical exertion. The keto diet is well-suited for such hectic lives, promoting weight loss and a healthy lifestyle.
The keto diet was serendipitously discovered in 1862 by Victorian funeral director William Banting, who lost 52 pounds on a diet of cordial and meat. Initially intended for epilepsy treatment, the keto diet was found in the 1920s to shift the body’s fuel source from glucose to fat. When only fat is available, the body converts fats into fatty acids and ketones, which then fuel the body’s cells.
Today’s keto diet, a descendant of low-carb diets like the Atkins diet, focuses on reducing carbohydrate intake to below 50 grams per day. This reduction forces the body into ketosis, where it primarily uses ketones for energy. According to Jo Ann Carson, a professor of clinical nutrition at the University of Texas Southwest Medical Center and chair of the American Heart Association’s (AHA) Nutrition Committee, ketosis seems to blunt the appetite and affect hormones like insulin that regulate hunger. Fats and proteins may also promote satiety more than carbohydrates, leading to lower overall calorie intake.
Despite controversy over high-fat diets potentially raising cholesterol and causing heart disease, scientific studies often find low-carb diets to be healthy and beneficial.
The keto diet’s popularity has surged, with over a million monthly Google searches and numerous success stories. Researchers also show growing interest; PubMed listed 159 studies on the keto diet in 2015, doubling to 322 by 2018.
In ketosis, the body produces ketones by cutting carbohydrates and increasing healthy fats, using fat as its primary energy source. This state reduces hunger and can enhance energy, brain health, gut function, and hormone balance. To maintain ketosis, focus on:
High-fiber, low-carb foods (e.g., almonds, flax seeds, berries, cauliflower, cabbage)
Vegetables and greens (e.g., kale, arugula, bell peppers, broccoli, celery, asparagus)
Heart-healthy fats (e.g., avocado, fatty fish, coconut oil, olive oil)
High-quality proteins (e.g., meat, poultry, seafood, eggs) making up 15-20% of daily calories.
Avoid high-carb foods, including:
Starchy vegetables (e.g., potatoes, carrots, corn)
Many fruits (e.g., oranges, apples, mangoes, pineapples, bananas)
Sugary items (e.g., syrup, honey, high-fructose corn syrup)
Milk and low-fat dairy.
Research shows that ketogenic diets are more effective for weight loss than low-fat diets, reducing hunger and increasing satiety. Nonetheless, regular physical exercise remains irreplaceable for maintaining overall health.
