It’s really popular. The internet is flooded with accounts of how the ketogenic diet has helped everyone from Hollywood stars to regular individuals lose weight that just wouldn’t budge. Some people contend that this dietary regimen may be beneficial for controlling diabetes and preventing Alzheimer’s disease. Is it thus a miraculous diet or only the newest fad?
The procedure of the Keto Diet
The ketogenic diet deviates from the standard, healthy eating recommendations by promoting high fat, moderate protein, and low carbohydrate diet. Carbohydrates may be found in a variety of nutrient-dense meals, such as fruits, vegetables, whole grains, milk, and yogurt. The ketogenic diet tightly limits all forms of carbohydrates. Ketogenic dieters frequently avoid eating any bread, grains, or cereals in order to maintain their daily carb intake under 50 grams. Fruits and vegetables are also restricted since they also contain carbohydrates. The majority of people’s regular eating habits must be drastically altered in order to follow a custom keto diet.
Why is the Keto diet low in carbohydrates?
Our body’s primary energy source is carbs. When there are insufficient amounts of carbs for energy, the body turns fat into ketones. Ketones are therefore the body’s primary fuel source. The kidneys, the heart, and other muscles can all be powered by ketones. The body also uses ketones to replace lost brain energy. Hence the term is given to this eating behavior.
A ketogenic diet is basically a partial fast for our bodies. The body has no source of energy when it is completely fasting or starving. Lean muscle mass is thus broken down for fuel. Ketones serve as an additional energy source while following the ketogenic diet. Lean muscle mass is preserved with the keto diet as opposed to a full fast.
The Keto Diet: Is It Safe?
The following conditions are not advised for this dietary pattern:
- a pancreatic condition
- liver ailments
- thyroid issues
- having eating problems or a history of them
- people with gallbladder illness or those whose gallbladders have been removed
Additionally, the keto diet carries dangers for everyone’s short- and long-term health. Risques to your short-term health includes flu-like symptoms. For instance, nausea, headaches, exhaustion, and lightheadedness. The “keto flu” is the name for this. Additionally, some users experience sleep issues. Constipation risk can also rise when high-fiber vegetables, fruits, and whole grains are reduced. To be regular, people on ketogenic diets frequently need to take a fiber supplement, although this should be reviewed with a healthcare professional.
Among the long-term health risks of the ketogenic diet include kidney stones, liver issues, and vitamin and mineral deficiencies. To cut back on carbs, many nutrient-dense fruits and vegetables are avoided. As a result, poor intakes of vitamins A, C, K, and folate are typical.
The ketogenic diet’s high-fat content is fiercely contested. Saturated fat-rich diets may raise the risk of heart disease and other chronic health issues, according to a large body of studies. There hasn’t been enough research on the possible risks that keto dieters may be incurring to their long-term cardiovascular health.
The Keto Diet: What Science Has to Say
The ketogenic diet has been used for more than a century to treat epilepsy, a disorder characterized by seizures. The keto diet is being examined in more recent research as an alternative nutritional therapy for diabetes and obesity. There is a severe lack of research on the advantages of the ketogenic diet for certain medical issues. Studies on the success of the ketogenic diet have been done on small populations of people. Additionally, studies on lab animals provide the foundation of the majority of research on Alzheimer’s disease. More study is required to completely evaluate the safety of this eating practice. Additionally, research on the ketogenic diet’s long-term health impacts is required.
Individual metabolic rates and body mass index affect how rapidly different people create ketones. This implies that even while following the exact same keto diet regimen, some people lose weight on the keto diet more slowly than others. The keto diet can be discouraging for this group of people, which may have an effect on their drive to make beneficial dietary adjustments. Additionally, a lot of people struggle to maintain the keto diet and end up gaining weight back when they go back to their old eating habits.
The ketogenic diet is quite restrictive. When treated in conjunction with a healthcare team since epilepsy treatment may be quite complex, research supports this eating pattern for it. The keto diet’s potential as a strategy for weight loss and other health advantages, however, is still up for debate.
Consult a licensed dietitian nutritionist for a customized weight-management strategy that fits your requirements. Based on your particular needs and objectives in terms of nutrition and health, an RDN can design a tailored weight reduction program for you. Search the Academy’s Find a Nutrition Expert database to find a nutritionist nearby.