By Javeria Faizan
If you are in the element of your health, you must have heard of the new fad, the ketogenic diet. Shortly known as the Keto diet, it is largely linked to curbing obesity and generating weight loss. It has gained the interest of people who want to shed weight. Its popularity surges due to a large number of success stories. We’ll tell you the pros and cons you should know about the ketogenic diet to help you decide if it is the right choice for you not.
The ketogenic diet involves the initiation of ketosis in the body. Ketosis is a metabolic state in which your body starts using fat as fuel to generate energy in the form of ketones. Its name is coined from the process of ketone generation.
Normally, your body utilizes carbohydrates as the source of energy, but when you are on a Keto diet, you limit your intake of carbohydrates and eat foods that are rich in fats. When you run out of carbohydrates, you start burning fats to fulfill energy requirements. Accompany that with intermittent fasting, and you have the best weight loss plan.
A Keto meal comprises 75% fats, 20% protein, and 5% carbohydrates. So the food you consume must majorly consist of meat, fatty fish, poultry, butter, nuts, and a number of low-carb vegetables. Eating whole, single-ingredient foods is highly recommended. Foods that are rich in carbohydrates must be avoided. These include sugary foods, grains, potatoes, legumes, and rice among other things.
The ketogenic diet is associated with a lot of health benefits. Here are some pros and cons you should know about the Keto diet.
Pros And Cons You Should Know About Keto Diet
Losing weight on a Keto diet works like a charm. Since your body is accustomed to burning fats, intermittent fasting forces it to burn the stored fats. Also, fats are filling food so you don’t feel hungry that often. So end the cravings and compulsive eating, which stops the extra weight from coming back.
2-Boosts Brain Activity
The Keto diet stimulates the production of ketone bodies. Ketones have the ability to cross the barrier between blood and the brain. They provide energy to brain cells, thus, improving their function.
3- Helps In Managing Epilepsy
The ketogenic diet was first devised to manage epileptic seizures in the 1920s. It is known to reduce epileptic seizures by half. With the advent of anti-epileptic medications, it is regularly used in cases where medication is not effective.
4- Lowers Insulin Level
Limited consumption of carbohydrates brings down the insulin levels in your body. Lower insulin level boosts your metabolism. It also helps in regulating symptoms linked to altering blood sugar levels.
5- Helps In The Prevention Of Cancer
Low insulin level is linked with the prevention of cancer. When your body makes less insulin, it not only protects you from some forms of cancer but also slows down the growth of cancer cells.
Despite its many health benefits what you should know about the ketogenic diet is that it has some side effects and risks too. Below are some cons of the keto diet.
1- Keto Flu
Keto flu is a side effect many dieters suffer when they first start ketogenic dieting. Symptoms include headaches, sleep issues, intense hunger, and decreased physical and mental activity. It usually subsides after some days.
2- GIT Issues
Many dieters have reported gastrointestinal issues like nausea, diarrhea, bloating, or constipation. Their severity can range from mild to downright painful.
The ketogenic diet causes people to become thirstier than usual. This happens because ketosis is responsible for increased urination. Not drinking an adequate amount of water leads to dehydration.
4- Kidney Stones
The Keto diet is often held responsible for the development of kidney stones. Eating too much meat and not drinking enough water increases uric acid. It makes you susceptible to kidney stones and gout.
Now that you understand what you know about the ketogenic diet, you can decide if you want to try it. The Keto diet is really effective if you are overweight, diabetic or if you want to improve your metabolism. However, it should be conducted for short times because its long-term effects are still not clear