Advantages and Disadvantages of Keto Diet
The ketogenic diet plan has become a center of attention for many health-conscious people now. And when it’s about some popularly adopted habit, it all comes down to digging more in-depth information to help you find the right knowledge. As many try to discover facts about the keto diet, the pros, and cons of keto diet outlay much-needed information.
Fast Notes on Keto Diet Plan
Following a Ketogenic Diet Plan aims at retrieving several health benefits. Primarily focused on shedding weight, this dieting method stresses on high-fat and low intake of carbohydrates. When your body starts feeding on higher fats and low carbs, it goes into the state of Ketosis. Ketosis helps you burn fats easier and supply energy.
This eating strategy is helpful to people dealing with weight issues and so far, it seems quite effective that many celebrities have reaped benefits from this health plan.
What makes up a Ketogenic Diet?
Look up the food contents labeled on your packaged foods. An ideal Ketogenic Diet consists of 5% Carbohydrates, 20% protein, and 75% Fat. Calories playing a major role by delivering you fats (167gm/2000 gm. Cal) and proteins (100 gm./2000 Cal), and carbs (5 gm./2000 gm. calories).
How Keto Diet Plan Works?
In the state of Ketosis, Your body consumes more amounts of healthy fats. Your liver backs up this process by converting fats into acids (Ketones) acting as fuel. This state puts your body into a fast-like scenario which has both advantages and disadvantages to your health. Let’s look down and explore these effects one by one.
What are the Advantages of Keto Diet Plan?
Out of minor to major positive effects, these benefits of keto diet plan come to you as most a reapable outcome. The breakdown of fats (Ketosis) finishes within three weeks. So, you can expect your diet plan to exhibit effects on your body after 3 weeks or so.
1. Carbs Reduction to Curb Type Diabetes
According to research, a Low-carb diet is beneficial to Type-2 diabetes patients. As reviewed by the team of researchers from the Ohio State University, reducing your carbohydrate intake levels can stave off type -2 diabetes even if you don’t appear to have lost weight.
A group of participants followed a low-carb diet plan for four weeks did not exhibit metabolic syndrome at all. Some of the participants also saw a reverse in their metabolic syndrome after following this diet plan. These results form the layout for similar positive effects after you put yourself on a Ketogenic Diet for sure.
2. Weight loss
Losing weight is one of the leading concerns for people why they switch to different diet plans and lifestyles. According to a systematic review by the National Institutes of Health, a study concluded in favor of the Ketogenic Diet Plan.
By minimizing your carbohydrate intake for a specific period induces ketosis and can help patients reduce about 2 kilograms more than low-fat diets. In a normal diet, carbohydrates are used instead of fats to provide energy to your body. Your body works exactly in the opposite order when you limit your carbohydrates consumption.
3. Vital for Female Fertility
Some recent studies have also made some vital sides of keto diet plan going beyond just weight loss. More than 105 American women tend to struggle to conceive after crossing 40 years of age. A caloric restriction also establishes supporting facts for adapting to a keto diet for women dealing with infertility.
Based on clinical and laboratory interpretation, a Ketogenic diet improves fertility rate among women reducing the hormonal effects of Polycystic Ovarian Syndrome (PCOS).
4. Helps Epileptic Patients
In a review study published in January 2019, it was found that a Ketogenic Diet is evidently a good alternative for non-surgical pharmacoresistant patients with epilepsy irrespective of their age groups. A Keto diet loaded with fats, restricting calories & other fluids mimics the fasting state altering the metabolism to use more fats as a primary fuel source.
Children, as well as adults suffering from refractory epilepsy, can treat this neurological disease by switching to a KD plan. Over 35% of patients with refractory epileptic in the US find KD therapy as an effective means of treating this disorder.
5. Fits a Sedentary Lifestyle
Following a KD diet makes perfect sense with shedding weight while you are busy sitting in your office. Most people are stuck between fixing their routine to get enough minutes on the clock to work out on their bodies.
A perfect KD plan is not only suitable for athletes, but also seems a perfect fit for people with a tight schedule. While you rest yourself in front of the laptop, your body naturally restricts carb consumption sufficing that a Ketogenic Diet strategy can turn vital for you.
What are the Disadvantages of Keto Diet Plan?
The blunt side of following this dietary plan includes some facts that need to be further looked upon given your specific health conditions. This section details some of the most commonly experienced disadvantages of keto diet plan.
1. Ketogenic Diet risks people with eating Disorders
Following ever dietary regime requires close monitoring of eating habits and nutrients intake. Categorizing some foods can turn difficult for anorexic people leading to negative associations with food that seem physically and mentally damaging. Some may also find a Ketogenic Diet complicating as a stricter strategy that might invoke feelings of guilt and non-complacency.
2. Long-Term Diet can be cumbersome
A ketogenic diet plan seems easy and effective to follow for a short while, say for a month or two. Individuals who follow a strategy of restricting calorie intake are said to withdraw easily as it may make you feel hungry and underfed.
Lack of nutrients may be a possible reason why people may feel like giving up on a Ketogenic Diet plan so easily. Feeding yourself with low-carbs also restricts you from receiving other vital nutrients and elements tuning you more tired.
3. Keto Flu
Shifting your dietary pattern and eating habits can be uncomfortable and result in what seems to be major risks of Keto Diet. For you are not familiar with fasting and staying unfed for longer, you may experience "Keto Flu". Hunger, headaches, exercise intolerance, nausea, insomnia, fatigue, dizziness, irritability, constipation, and brain "fog" also identified as keto flu are symptoms of short-term side effects of the ketogenic diet.
4. Might Cause Digestive Distress
Diarrhea and constipation are common side effects of Ketogenic diet that you may experience within a week after following it. A sudden shift in normal to highly fatty foods has the potential to lead to digestive problems. These symptoms don’t last for long but may affect your health adversely.
5. Contradictions and Interactions
A ketogenic diet doesn’t always have to be helpful to diabetic patients. Recently established evidence regarding the Long term side effects of the ketogenic diet has something else to say. Ketogenic diet plan needs to be closely monitored in people taking insulin or oral hypoglycemic agents. If the medications are not administered appropriately, the diet can induce Hypoglycemia.
As the ketogenic diet boosts ketone formation, it puts people with kidney issues at a higher risk of renal failure. Additional ketones mean more work for the renal system.
Studies count for both the advantages and disadvantages of keto diet plan among athletes, non-athletes, and people with specific health conditions. An ideal period you can depend on a ketogenic food can be 2-4 weeks as well as 6 to 12 months. Depending on how you scale with your health and higher fat intake, do visit your health expert or dietician to get a better grasp.