We’ve probably heard of different kind of diet plans such as HALLELUJAH diet, DASH diet, SAD diet, KETO diet, etc. The KETO diet remains the commonest diet plan recommended for weight loss. The saying that “there’s always the good and the bad side to everything” applies greatly to this issue of keto diet plan.
Ketogenic diet is commonly referred to as keto diet. The keto diet is a type of diet that involves significant restriction of carbohydrate intake, increasing fat consumption instead. It is a very little/no carb food plan that forces the body into a state of ketosis. Ketosis occurs when the body burns fat for energy instead of carbohydrates which is broken down into the glucose that the body uses for energy. The body goes into ketosis when there is insufficient carbohydrates in the body to be used to generate energy. Then the body starts to burn fat instead of glucose for energy.
PROS OF KETO DIET.
This refers to the advantages and benefits associated with ketogenic diet. Studies and researches show that ketogenic diet may actually be beneficial in the following areas.
- Blood sugar regulation.
It is a common knowledge that the intake of carbohydrate has a direct impact on blood glucose concentrations. That is, blood sugar (glucose) increases with increase in carbohydrates consumption. Restriction of carbohydrate intake as seen in the ketogenic diet plan, is helpful in lowering blood sugar levels over time. Since it is so effective at reducing blood sugar levels, ketogenic diet has the additional benefit of helping people with type 2 diabetes to reduce their dependence on diabetes medication.
- Weight loss
This is the primary benefit of the ketogenic diet; its ability to achieve rapid weight loss. Studies show that little/no carb diets like the ketogenic diet are able to achieve significant weight loss over an extended period. This is because obesity is linked to the consumption of high carb foods, which are absent in the keto diet plan. Restricting carbohydrates intake, which in turn forces the body into a state of ketosis, leads to both a significant reduction in body fat and an increase or retention of muscle mass.
Ketogenic diet may also be beneficial for patients with epilepsy as it is especially effective for decreasing seizure in people with epilepsy. In fact, it was first used clinically to treat seizures and has been used to successfully reduce seizures in patients.
Other possible advantages of keto diet include:
- Improvement of cholesterol levels.
- Controls appetite and enhances satiety.
- Boosts mental performance.
CONS OF KETO DIET (DISADVANTAGES)
- Adverse effect on heart health.
The keto diet plan includes food items which normally should be minimally consumed, such as, meats and saturated fat. This may negatively impact the heart as low density lipoprotein (LDL) cholesterol tends to increase on these diets, posing a consistent risk factor for the development of cardiovascular disease.
- Nutritional deficiencies.
Each class of food provides different essential nutrients which are required for proper functioning of the body. In ketogenic diet, whole food groups are excluded and this leads to deficiency of those nutrients typically found in foods like whole grains and fruit that are restricted from the diet, especially if the diet is followed incorrectly or without proper guidance.
Other disadvantages of keto diet include:
- Keto flu
- Weight regain when the diet is stopped.
Individuals who wish to try ketogenic diet should consult their doctor first, as the keto diet plan may not be suitable for everyone.