The keto diet has gained immense popularity in the last few decades, because of its success in weight loss in the short term duration. There is tons of confusion surrounding the keto diet. Some studies suggest that it is the best diet that one must follow, whereas, some suggest that it’s just a fad that will soon vanish as time moves on.
What is the keto diet?
The keto trend that has hit the diet world is not only a low-carb, high-fat diet. But it’s something beyond that. It’s a diet plan that puts your body into ketosis.
What is Ketosis?
Ketosis is a state in which your body burns fat for energy instead of carbohydrates. Glucose – the main source of energy for all the cells in the body – is obtained by eating carbohydrates. When we are on the keto diet, an alternative fuel called ketones is produced from accumulated fats. Our brain demands a regular supply of glucose as it can’t store it. It first satisfies its demands with glucose stored in the liver when fasting or eating a limited amount of carbs. It then temporarily breaks down muscles to release glucose. If this remains continued the glucose level will be depleted within 3-4 days. Insulin levels also drop, and the body starts using fat as a primary source of energy. The liver starts producing ketones from fat molecules which can be used in the absence of glucose.
We can say that at this stage our body enters a stage of metabolic state called ketosis.
Is the keto diet a healthy diet plan?
It may sound like an ideal food plan, but like any other 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 what does and doesn’t count as keto diet foods. In addition, it’s important to understand whether you are a suitable keto dieter or not.
Health benefits of the keto diet
The keto diet was initially developed to control epileptic seizures in children. Today, however, it is known for its many medical benefits.
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.
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
Processed food and high blood sugar levels may aggravate the condition of acne. The keto diet is a low-carb diet therefore blood sugar level drops down, also intake of processed food is inhibited in the keto diet, thus reducing acne problems in some people.
May reduce the risk of certain cancers
The keto diet is considered safe and suitable to be used along with chemotherapy and radiotherapy in people with certain cancers. Some studies suggest that this is because it causes more oxidative stress in cancer cells as compared to normal cells.
May improve heart health
There is a connection between heart disease and diabetes. Heart suffering may be because of inflammation and many times the cause of inflammation is high blood sugar levels. The keto diet helps to lower blood sugar levels and improves anti-inflammatory insulin function, thus helping to treat heart conditions. By controlling blood sugar levels, the keto diet raises HDL cholesterol levels and reverses type 2 diabetes. Both factors help improve heart health and lower the risk of heart disease.
Improved PCOS
As the keto diet lowers the insulin level, so does the spike in increased testosterone levels in females, which results in a reduction in PCOS syndrome and infertility issues.
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
Some common symptoms are
Headache
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 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.