Pros and Cons Of Ketogenic Diet You Must Know, According To Nutritionists

The ketogenic or keto diet is a popular eating method that is known to be high in fat and low in carbs helping your fat-burning system to lose a significant amount of weight in a short amount of time. While it is beneficial for your body, as the diet helps regulate blood sugar and weight, there are many side effects as well. Read on to know about these in detail.
Pros and cons of ketogenic diet

There are several health benefits of the keto diet like weight loss but, like all other fad diets, it is not devoid of side effects

Keto Diet: Looking to lose weight by eating healthy? Try a ketogenic diet – which involves extremely low amounts of carbohydrates that get replaced with fats to help your body get more energy. According to experts, the health benefits of the keto diet include weight loss and lowering your risk for certain diseases. However, like all other fad diets, it is not devoid of side effects.
According to studies, the Ketogenic diet has many health benefits, which include fighting against diabetes, cancer, epilepsy, and Alzheimer’s disease. It also turns fat into ketones in the liver, which supplies energy for the brain.

Types of Keto Diet

There are several versions of the ketogenic diet, and what you eat depends on the type. They include:

Standard ketogenic diet

It is an extremely low-carb, moderate protein, and high-fat diet which contains 70 per cent fat, 20 per cent protein, and only 10 per cent carbs

Cyclical ketogenic diet

It involves periods of higher-carb refeeds, like five ketogenic days followed by two high-carb days

Targeted ketogenic diet

This diet allows you to add carbs around workouts

High protein ketogenic diet

It is similar to a standard ketogenic diet but includes lots of protein with the ratio being 60 per cent fat, 35 per cent protein, and 5 per cent carbs.

Potential health benefits of keto diet

According to experts, a few benefits of keto diet include:

Reduction in hunger

Hunger is always a battle to be fought when you are on a diet. And that is the sole reason many times you fail to follow one in the long run. It usually happens due to lack of satiety and so, following a low-carb diet such as keto, can lead to a reduction in appetite.
And since hunger is reduced you would eat less than those on a strictly low-fat diet.

Aids weight loss

The ketogenic diet is more effective for short-term weight loss than low-fat diets. Those on a low-carb, ketogenic diet lose more weight faster than those on a low-fat diet.

Helps reduce blood sugar levels

According to studies, the keto diet helps benefit those with diabetes and insulin resistance. Studies say low carb intake leads to greater improvements in glycemic control.

Reduces chances of early Alzheimer’s

The keto diet also helps reduce symptoms of Alzheimer’s disease and slow its progression.

The flip side of the keto diet

Among the benefits, there are a few reasons why many people are not able to follow this diet for the long term, a few of which include:

It is too strict to follow

One of the many reasons this diet does not fit one-size-fits-all is that it is difficult to sustain over a long period. Many people find the elimination of a large amount of fruits and vegetables as well as other carbohydrates over a long period too restrictive.

Causes keto flu

One of the main side effects of following this diet for a long time is keto flu. According to doctors, many people report feeling sick when they begin the diet with symptoms like nausea and vomiting. A lot many also suffer from severe and chronic headaches, lethargy, fatigue, and irritability, along with recurrent gastrointestinal distress.
While the flu-like symptoms generally subside within a week, some people may feel ill for slightly longer.

Causes nutritional deficiencies

The diet also leads to nutritional deficiencies as due to the high intake of fats and calories, the amount of carbs decreases drastically. And since it severely restricts the consumption of nutrient-dense fruits and vegetables, it is likely that without proper professional guidance, vitamin and mineral deficiencies are bound to occur.

Can lead to kidney stones

According to experts, many people who follow the keto diet for a long time can develop kidney stones. High-fat animal foods, which are staples on the ketogenic diet, may expose you to a higher risk of developing these due to your blood and urine becoming more acidic.

Causes constipation

Since there is a restriction of carbohydrate-containing foods like whole grains, fruits, starchy vegetables, and pulses, inadequate fibre leads to digestive discomfort causing constipation.
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