Today in the present world, it seems that every second person is following the keto diet. The reason is obvious: dramatic weight loss in a very short amount of time, whereas other diet plans take a lot more time to achieve the same results. However, it is a wise idea to do research before jumping into any diet plan. It is also advisable to check with your doctor to find out whether it’s appropriate for you or not.
The keto diet emphasizes low-carbohydrate, moderate-protein, and high-fat diets, with carb intake limited to 20-50 grams per day. As a result, the body enters the stage of ketosis where fat cells are burned to release fatty acids which are the immediate source of energy. However, some experts have expressed concerns about its effect on heart health if followed for a long period.
Therefore, we have prepared a list of the pros and cons of the ketogenic diet so you can decide whether it’s right for you.
Pros:
- Quick weight loss
As the keto diet induces ketosis in the body where the body starts using fats instead of carbs for energy the keto diet restricts the intake of carbohydrates in the diet to 20-50 grams per day only. Therefore the body starts losing fat and weight quickly.
- Increase satiety
Food rich in more fat can make us feel satisfied, eliminating cravings and hunger.
- 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 problems because it is restricted to fewer refined carbs.
Cons
As with other diets, keto diets have their side effects too. Let’s have a close look at it
- Limited food choices
When on the keto diet all grains, grain products, beans and legumes, mostly high-sugar fruits, starchy vegetables, and certain dairy products with high-fat content have to be avoided. In short, the keto diet is highly restrictive. Therefore when on this diet we have to change the way we eat.
- Lack of nutrition
As the keto diet restricts many food products from our diet, it results in a deficiency of many essential nutrients in our diet.
- 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 heart
As keto diets are rich in saturated fats and protein, they can raise cholesterol levels, increasing the risk of heart problems
One last note
When the pros and cons of the keto diet are compared, one can easily conclude that it is good for a certain group of people for a short period. It can help with weight loss and improve overall medical conditions under medical supervision. So it is advisable to consult your doctor before you switch to this diet to know whether it is suitable for you or not.