The ketogenic diet commonly known as the keto diet restricts the consumption of carbohydrates while allows the consumption of a fat-enriched diet. A limited quantity of protein is also incorporated with fat consumption in the keto diet.
Mechanism of keto diet
When the carb intake is replaced by fat, the body develops a metabolic mechanism called ketosis. The level of hormone insulin comes down compelling the fat stored in the body to unbind fatty acids. Most of these fatty acids are fetched to the liver where they are oxidized to the ketone. The ketones become the source of energy for the body and brain.
How does keto diet benefit a human body?
Keto diet is considered a better practice for weight loss purpose. The US National Institutes of Health conducted a study on the ketogenic diet and concluded it as favorable for reducing body weight and mass index of obese patients as compared to other diet plans.
Low carbs also help control diabetes or Polycystic ovary syndrome as it shrinks the insulin levels in the blood. National Library of Medicine introduced a ketogenic diet to epileptic children to examine the effects. The results of the experiment were productive to the extent that even the medications were discontinued or decreased in children to control the seizures. Carb restriction and high fat intake are advised by physicians to control epileptic episodes in children.
How unhealthy is keto diet?
A cardiologist at Bluhm Cardiovascular Institute says: “the ketogenic diet can be effective for weight loss when used in a short period of time followed by the adoption of healthier eating habits. Unfortunately, it lends itself to yo-yo dieting (pattern of losing and gaining weight), which increases mortality.” This indicates that keto is evidently not a healthy option. Let’s discuss the drawbacks of falling with the ketogenic diet.
- Keto flu: A person on a keto diet might experience hunger, headache, nausea, fatigue, constipation, or brain fog. These symptoms are regarded as “keto flu.”
- Insufficient nutrients: Keto cuts out many fruits, vegetables, or whole grains like cereal, wheat, banana, raisins, corns, honey, and many more. With these restrictions, body lacks the majority of nutrients which are essential for proper functioning also giving rise to deficiencies. Vitamins A, E, D, chromium, iodine, or magnesium are the common deficiencies that can develop while on a restricted diet like the keto.
- Develop risk of diseases: High intake of fat give rise to cardiovascular or renal diseases. The saturated fat deposits in arteries or blood risking a person’s health. A Keto diet can also cause dehydration because of a lack of glycogen, which sustains water.
- Difficult to sustain: It becomes very difficult to follow a keto diet for a prolonged period. Once the body returns back to a normal diet it experiences a more complex transition. The majority of health experts regard it as an inappropriate plan to follow for the long term.
- Poor performance of athletes: Journal of Sports Medicine and Physical Fitness concluded after a study that keto diet can also restrict the performance of athletes, as an acidic state develops in the body during keto.
Across the board, a dietitian at the forefront will suggest a balanced diet high in fruits, vegetables, nuts, legumes, grains, and meat. A Keto diet offers more benefits to people with specific health conditions. The consequences of a keto diet can be unfavorable for the majority. Read more about the side effects of the Kito diet.