The keto diet is a low-carb, high-fat diet commonly used for weight loss. Restricting carbs and increasing the fat content in the diet can lead the body to a metabolic state called ketosis. Your body turns carbohydrates into glucose for energy. But when carbs are cut down it starts to rely on fats. Burning fats for energy is known as ketosis. It takes about 3 weeks for the body to enter the stage of ketosis.
It may sound like an ideal food plan, but like any diet plan, the keto diet also has its pros and cons. So before you switch over to the keto diet, it’s helpful to understand the pros and cons of this. In addition, it’s critical to understand whether you are a suitable keto dieter.
Pros of the keto diet
· Weight loss
It supports weight loss. The keto diet consists of foods that fill you up. So basically it increases metabolism and reduces appetite, enabling you to achieve your goals.
Health benefits
The keto diet was initially developed to control epileptic seizures in children. Today, however, it is known for its many medical benefits.
· Improves brain functions
A certain part of the brain is capable of burning glucose. In the absence of carbs, however, the body breaks down fat and produces a compound called ketones. These ketones become the body’s and brain’s main source of energy. Studies have shown that this mechanism is useful in treating epilepsy in children. As a result, it reduces anxiety and improves brain focus issues.
· Retain the muscles
As per the study, athletes respond to the low-carb keto diet more effectively. The keto diet and training help endurance athletes and bodybuilders to retain muscle mass while burning fats.
· Controls blood sugar levels
A diabetic patient either has inefficient insulin or lacks it, making the body harder to process glucose released by the breakdown of carbs. But the lack of carbs in the keto diet aids in lowering blood sugar levels
· Improves skin problem
· The keto diet helps people with acne
The keto diet was initially developed to control epileptic seizures in children.
· Fats as per your choice
The keto diet allows people to consume high-fat foods like red meat, cheese, and butter while still losing weight.
Cons of the keto diet
· Limited Choice
Because of limited choices, the keto diet is difficult to sustain for a long time.
· Nutrients deficiency
As the keto diet restricts us to limited fruits and vegetables, it may lead to many essential nutrient deficiencies, if followed for a long time.
· Risk for kidney patients
· Increased risk of dialysis for patients with kidney disorders because of increased ketones in the body. Side effects
Initially, the keto diet is difficult to follow because of side effects usually during the first week of the program
Headache
Some common symptoms are
Nausea
Irritability
Vomiting
Lightheadedness
Brain fog
· Expensive
Choosing the right fat is essential. The keto diet recommends healthier fats like coconut oil, MCT oil, avocado, raw and unsalted nuts, and other plant-based fats. Comparatively, they are more expensive than conventional sources of fat. Sometimes they are also not easily available in local grocery stores.
· May impact the health of the heart
As keto diets are rich in saturated fats and protein, they can raise cholesterol levels, increasing the risk of heart problems
Final thought
The keto diet is not a diet that is meant to last forever. Many people stay on the keto diet for small intervals many times a year, while some use it to lose weight and change their eating habits. So it is advisable to consult your doctor and a registered nutritionist before you switch to this diet to know whether it is suitable for you or not.