The enticing promise of the ketogenic diet, potentially packed with as much bacon, butter, eggs, and avocado you can eat, sounds like the grown-up version of getting a golden ticket to Willy Wonka’s Chocolate Factory. I mean, who wouldn’t want to eat bacon and butter at every meal? Especially if you ended up losing a few pounds along the way? So here we will discuss the Pros and Cons of the Keto Diet,
The problem, of course, is that if it sounds too good to be true, it probably is. And that’s exactly what hopeful dieters need to keep in mind when approaching the ketogenic diet (if we call it by its formal name). It’s not that this high-fat, moderate-protein, low-carb approach to eating can’t achieve weight loss in one delicious package, it’s a restrictive, sometimes complicated affair that is not sustainable for most people. people.
The basic science behind the ketogenic diet
To understand what the ketogenic diet is, you need to have a little understanding of how your body generates and uses energy for daily activity. Throughout the day, your body goes through a series of chemical processes (collectively called metabolism) to break down and use a combination of carbohydrates and fats for energy. The energy produced is used for everything from breathing to brushing teeth to running to hail a taxi. Your body constantly burns fuel just to maintain the basic function of life. And while your body always burns a combination of fat and carbohydrates, your brain’s main source of fuel is carbohydrates and your brain requires a surprising amount of energy to get through each day.
When carbohydrate consumption is limited, your body has to use an alternative fuel source to keep your brain working. This is the general premise behind the ketogenic diet. “The ketogenic diet is a diet high in fat, low in carbohydrates, and moderate in protein,” says Gabrielle Mancilla, a registered dietitian at Orlando Health. “Carbohydrates are depleted to provide an alternative fuel source, known as ketones, to the brain. The body goes from burning carbohydrates to burning fat, which is known as ketosis. “
Mancilla explains the Pros and Cons of the Keto Diet
The capture? The extreme nature of the carbohydrate restriction required to enter ketosis. Mancilla explains that the traditional ketogenic diet consists of a daily calorie intake of approximately 90% fat, 6% protein, and 4% carbohydrates, while a slightly more moderate approach to dieting might consist of 80% fat, 15 % protein, and 4% carbohydrates.
In any case, think about that for a second: Mancilla says that a 4% carb intake translates to about 20-50 grams of carbs per day. And since a single cup of cooked pasta contains about 45 grams of carbohydrates on its own, and a single English muffin has about 30 grams of carbohydrates, a single poorly planned meal could undo your efforts to achieve and maintain ketosis in a hurry.
And that’s the catch: Most people who “go keto” may not be on a true keto diet, as it’s hard to know for sure if their body is in ketosis. Mancilla explains that the only valid and formal method to determine if your body is in ketosis is if ketone bodies are excreted in the urine. “There are strips to buy from local pharmacies that are available to determine this,” she says. “Otherwise, we’re not really sure if we’re in ketosis and just on a ‘low carb diet.”
Pros and Cons of the Keto Diet
It seems like everyone is talking about the Pros and Cons of the Keto Diet right now. And with so many people bragging about its benefits, it may sound like an exciting train to hop on. However, before starting a new diet plan, it is always a good idea to research and weigh the pros and cons of the diet, as well as to talk to your doctor about whether or not it is a good plan for you.
The ketogenic diet is a plan that emphasizes high-fat and low carbohydrates. It is designed primarily for weight loss, which occurs by eliminating most carbohydrates from meals. Doing this puts your body into a state of ketosis, causing your body to burn fat to use for energy.
We have compiled a list of some of the pros and cons of the Keto diet below to help you understand more about the diet and decide if it is right for you.
PRO: WEIGHT LOSS
On a normal diet, your body burns carbohydrates for energy. However, when you restrict carbohydrates, your body will start burning fat to use for energy. This means that you lose body fat faster. Additionally, the Keto diet method of increasing high-fat foods can help eliminate cravings and hunger pangs.
CON: FEWER CARBOHYDRATES ARE NOT NECESSARILY A GOOD SOMETHING.
Some people, especially athletes, need to eat a high carbohydrate diet to keep their bodies fit for their exercise routines. The ketogenic diet could result in less energy and endurance in athletes. However, a high carbohydrate diet tends to promote better performance and energy.
PRO: IT MAY BE USEFUL FOR THE DAYS YOU SPEND AT YOUR DESK WORK.
Unless you are an athlete, you probably don’t get a lot of strenuous exercises. Instead, many of us spend our time sitting at a desk, in front of a computer. In this case, your body does not need as many carbohydrates and it could work on a low carbohydrate diet like the Keto diet.
CON: YOU MAY NOT BE GETTING ENOUGH SUGAR.
Many people do not realize that our bodies need sugar to function properly. The body needs sugar to give you energy and to help your brain function properly. If you are not eating carbohydrates, glucose cannot enter your bloodstream, making you feel low on energy and unable to focus.
PRO: MAY HELP PREVENT CANCER
Some studies have shown that there may be a link between very low carbohydrate diets and cancer prevention. However, this is still being studied and there is not enough evidence yet to show how accurate the claim can be.
CON: IT COULD HAVE A NEGATIVE IMPACT ON HEART HEALTH.
Many of the foods that make up the ketogenic diet are high in saturated fat and meats. These can raise your cholesterol, which often leads to a risk of heart disease.
The pros and cons of the Keto diet are kept side by side. It could be concluded that the Keto diet is beneficial for certain people for a short period of time. While athletes and people at increased risk for heart disease may want to try a different diet. The ketogenic diet, when followed for a short period of time, can help with weight loss and have some other potential benefits for weight loss. Health.
However, before starting the ketogenic diet, talk to a doctor about whether it is a good option for you. Doctors at the Crisp Regional Weight Loss Center will be able to advise you on which weight loss strategy will be most beneficial for your body and lifestyle.
The benefits of the ketogenic diet
The good news is, if you’re a generally healthy adult, you can probably tolerate the ketogenic diet.“Ketosis is a natural metabolic state that everyone has spent time in at some point in their lives. It has been shown to be very useful for weight loss and diabetes management, but it could benefit some athletes and could also be useful for many diseases, including some cancers and forms of neurodegeneration. “
In fact, the diet first gained popularity in the 1920s when it was found to have benefits for children with extreme epilepsy. Now, researchers are conducting studies to determine if it might have benefits for a number of disorders. Including the treatment of ALS, Alzheimer’s disease, brain tumors, traumatic brain injury, diabetes, weight loss, polycystic ovary syndrome, glaucoma, disease Parkinson’s disease, narcolepsy. and some cancers.
However, it is important to note that most of the research is being done on diseases and disorders, not specifically on weight loss. That doesn’t mean there is no evidence of weight loss as an eating pattern benefit. There is anecdotal evidence, of course. Until that charade fell on our collective shoulders when the long-term evidence turned to the contrary.
In other words, trying the ketogenic diet specifically for weight loss probably won’t hurt (although there are some caveats. But you should probably have a plan to implement a more balanced and sustainable eating pattern that you can follow. Indefinitely once you have achieved the weight loss you are looking for.
The dangers and drawbacks of the keto diet
The main drawback of the ketogenic diet for the general population is how restrictive the diet is. “It requires more thought than other diets,” says Santos-Prowse. And every time a diet requires too much thought or effort, the likelihood of actually following it decreases. People just don’t like having to think about how, when, and where to get their next meal.
But more than that, people just don’t like to give up carbs. “Many people find it very difficult to stop consuming carbohydrates and they may not be willing to do so. Also, if you are on a diet and eat some carbohydrates, you feel physically terrible. This diet is difficult to follow, especially while traveling. “
But beyond the general difficulty of sticking to the diet long-term. There are some legitimate concerns for overall health, especially in certain populations. First, the three experts interviewed for this article cited the very real possibility of vitamin and mineral deficiencies.
“If not done right, this diet can wreak havoc on our bodies,” says Mancilla. “As a society, we have turned to a culture of restriction and extremes to obtain unrealistic aesthetic and beauty standards without considering the long-term consequences. This diet not only affects the metabolism but also all the other components of our body. By introducing potential vitamin and mineral deficiencies, we may be trading the present moment for quality ones in the future. “
Also, diabetics should not go on the diet without medical supervision. “Trying a ketogenic diet has the power to dramatically and rapidly lower blood glucose levels,” says Santos-Prowse. “If a person with diabetes is taking medications to lower blood glucose. Their doctor should be on board to help adjust or discontinue the medications as needed.”
Should you try a ketogenic diet?
If you are a healthy adult looking for a new way to eat, it is okay to try the diet. Think carefully about your motives, intentions, and long-term plans. Any diet that you follow for a short period of time can get some initial results, but if you don’t intend to switch to a long-term, sustainable healthy eating pattern, the benefits you will see while going keto are likely to be short-lived. . . Be honest with yourself about whether or not you have self-control and a desire to follow such a restrictive eating pattern. If you don’t, that’s fine. The best diets are those that you can legitimately maintain for a lifetime. The restriction is not always the best answer.