Keto diet (or ketogenic diet) is a form of diet that comprises more fats, moderate amounts of proteins, and low carbs. This diet gets its name from ketone bodies, molecules formed when the body’s fat is burnt for the source of energy instead of carbohydrates. 

You may get all excited about the diet when you first hear about it. The reason why the keto diet is so popular is that this is a diet in which you will not have to say bye to all the high-fat foods. 

The high ratio of fat to protein to carbohydrate differentiates it from other weight-loss diets. High-fat foods, which are generally a strict no-no in most diets, are recommended in a keto diet. 

The main aim of this diet is to achieve ketosis. The metabolic state in which your body uses fat for fuel instead of carbs is known as ketosis.

It may take 3 to 7 days for your body to adjust to the new diet, post which you may notice symptoms of keto flu. It can include tiredness, nausea, dizziness, difficulty concentrating, insomnia, upset stomach, dehydration, and fruity-smelling breath. The fruity smell can be a good indication that you can be in ketosis. 

A ketogenic diet has both its pros and cons. Let us now look into it.

Pros: 

  • Helps in fat loss: This is due to

    • Decreased food cravings because of the high-fat content of the diet.

    • Ketone bodies become the body's main fuel, a direct hunger-reducing molecule. 

  • Helps in controlling hormonal imbalances: A decreased appetite will stimulate hormones, such as insulin and ghrelin, when eating restricts all the carbs.

  • Helps in managing diabetes and prediabetes: Excess fat is generally linked to diabetes and pre-diabetes. Loss of fat due to the keto diet can be beneficial. 

  • Helps in decreasing the risk of heart diseases: It can also promote the production of HDL (good cholesterol), and body fat, and can decrease the risk of developing heart disease.

  • Helps in nervous system disorders:: Research has shown significant reductions in seizures in children with epilepsy because of the ketogenic diet. It can also help in Alzheimer’s disease, Parkinson’s disease, and sleep disorders.  

  • Helps in combating the growth of cancer-forming cells: Studies have been conducted to explore this diet in slowing down tumor growth, as an additional treatment for cancer. 

Cons:  

  • More food cravings: In the beginning, it may all look good, and later may get more cravings for carbs 

  • Ketoacidosis: It occurs when your body produces high levels of ketones, generally seen when you have been on a keto diet for a long time.

  • Liver and renal issues: This can be due to low nutrition content in food.

  • Lack of concentration: Low nutritional value for a long time may sometimes cause problems in concentration.

  • Dullness of skin and hair loss: A balanced diet is required for the health of skin and hair. Extreme loss of fats may lead to hair loss and dull skin. 

  • Nutritional Deficit: Keto diet removes all carbs from your diet, which might eliminate the majority of fruits and vegetables, and all the nutrients they contain like vitamins, minerals, and fiber too. 

Consider both pros and cons before jumping into a keto diet. Take suggestions from your doctor or a health expert prior to starting your keto journey.

 

 

Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.