What is a Keto Diet? Pros and Cons
A very low-carb, high-fat diet, the ketogenic diet is comparable to the Atkins and low-carb diets in many ways.
What is a keto diet?
A very low-carb, high-fat diet, the ketogenic diet is comparable to the Atkins and low-carb diets in many ways. Your body enters a metabolic condition known as ketosis as a result of this carbohydrate restriction. The easiest-to-digest carbohydrates, such as sugar, soda, pastries, and white bread, should be reduced the most.
How does it work?
When you consume less than 50 grams of carbohydrates each day, your body eventually runs out of quick-acting fuel (blood sugar). Normally, this takes three to four days. After then, you'll begin converting protein and fat into energy, which may cause you to lose weight. The ketosis state is this. It's crucial to remember that the ketogenic diet is a temporary eating plan that prioritizes weight loss over the quest for health advantages.
MERITS
1.WEIGHT LOSS
Simply reducing your carb intake would be an efficient approach to reducing weight. Studies have shown that when it comes to weight loss, low-carb diets are more effective than low-fat diets. Despite the fact that low-fat diets aggressively limit calories, this still occurs.
Low-carb diets aid in the body's removal of extra water. As a result, the insulin levels are reduced, which causes weight loss to start off quickly.
2. REDUCTION IN BLOOD SUGAR LEVELS
Diets low in carbohydrates are considered to be especially beneficial for people with diabetes or high blood sugar levels. Reducing your carb intake has been proven to significantly lower your insulin and blood sugar levels.
Some diabetics who start a low-carb diet can nearly immediately cut their insulin usage by 50%. However, it is best to speak with your doctor before making adjustments to your carbohydrate diet if you use blood sugar medication.
3. LOWERS BLOOD PRESSURE
High blood pressure, often known as hypertension, is a condition that increases the chance of developing several cardiac conditions, including heart attack, stroke, and kidney failure. Cutting less on carbohydrates helps lower blood sugar levels and hence aid in disease prevention.
DEMERITS
- DIGESTIVE ISSUES
The decreased fiber intake causes a number of intestinal issues. People following a ketogenic diet may have diarrhea or constipation. Digestion issues might also result from making significant dietary adjustments to enter ketosis.
2. NUTRIENT DEFICIENCIES
Since the keto diet is so restrictive, you aren't getting the vitamins, minerals, and fibers that come from fresh fruits, beans, veggies, and whole grains. People also say they feel exhausted and foggy as a result of these inadequacies.
3. MUSCLE CRAMPS
Leg cramps are a potential side effect of ketosis. Dehydration and mineral loss are frequently linked to these cramps. When one cuts back on their carb intake, the body flushes out the water-binding glycogen. People lose weight quickly during the first week of the diet for the same reason.
4. ISSUES WITH RENAL HEALTH
The additional ketones that the keto diet forces the kidneys to digest put patients with kidney disease at a higher risk of needing dialysis. Due to the keto diet's elimination of glycogen, which stores water in the bloodstream, some people also experience dehydration while on it.
SUMMARY
One could come to the conclusion that the Keto diet is helpful for some people for a limited period of time when the benefits and drawbacks of the diet are compared side by side. The keto diet, when followed for a brief period of time, can assist with weight loss and have some other potential health benefits. But before you start the keto diet, check with your doctor and nutritionist to see if it's a good option for you.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant. We hope this article helps you understand everything related to the keto diet.
At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.
