KETOGENIC DIET

The ketogenic diet, sometimes known as the keto diet, is a high-fat (70-80%), moderate protein (10-20%) and low-carbohydrate (5-10%) diet. It has recently gained favor as an approach of weight reduction and maybe offering other possible health advantages as well.

What is Ketogenic Diet

The ketogenic diet, sometimes known as the keto diet, is a high-fat (70-80%), moderate protein (10-20%) and low-carbohydrate (5-10%) diet. It has recently gained favor as an approach of weight reduction and maybe offering other possible health advantages as well.

  • The body enters a metabolic state known as ketosis as a result of taking it, in which it predominantly burns fat rather than carbs for fuel. This is how it works.
  • Keto diet’s overall healthiness and suitability are dependent on a variety of factors and the specifics of each individual’s situation.
ketogenic diet

Pro Of Ketogenic Diet

  1. Weight Loss:

It has been shown that ketogenic diet may lead to significant weight reduction. Low-carbohydrate ketogenic diet lost more weight compared to those who followed a low-fat diet over a period of six months, published in the British Journal of Nutrition.

  1. Suppression of Appetite:

The ketogenic diet, characterized by a high-fat content and a moderate-protein level, may assist in suppressing hunger and leading tso a reduced calorie consumption. Compared to a high-carbohydrate diet, a ketogenic diet led to much less hunger and a greater feeling of fullness, according to the European Journal of Clinical Nutrition.

  1. Improved Blood Sugar Control:

People who suffer from type 2 diabetes or insulin resistance can get health benefits from ketogenic diet. Patients with type 2 diabetes who followed a ketogenic diet had much better glycemic control and required less medication, according to the journal Nutrition & Metabolism.

  1. Potential for Improving Certain Health Markers:

Ketogenic diet may result in improvements to heart health indicators i.e. triglyceride levels and HDL cholesterol.

Cons of the Keto Diet

  1. Nutritional Deficiencies:

Because of the restricted nature of the keto diet, it may be difficult to ensure that one consumes all of the required nutrients.

According the American College of Nutrition, ketogenic diet increase the risk of vital nutrients such as vitamins A, C, and K, as well as minerals like calcium, magnesium, and potassium.

  1. Keto Flu and Other Side Effects:

Some people go through the “keto flu,” characterized by flu-like symptoms and may include headaches, tiredness, dizziness, and nausea. These symptoms can be experienced during the transition to ketosis.

  1. Digestive Issues:

Because the ketogenic diet is so low in fiber, it has the potential to cause constipation and other digestive difficulties in certain people.

  1. Long-term Sustainability:

According to the findings of a few research, maintaining a ketogenic diet for an extended period of time may be difficult for a lot of individuals.

The ketogenic diet is very restricted and requires a substantial decrease in the quantity of carbohydrates consumed while demanding an increase in the quantity of fats consumed. This extremely strict restriction on certain food categories, such as fruits, grains and legumes, may lead to decreased diversity in one’s diet.

Important Note

The keto diet may help with weight reduction and certain health concerns, but it’s not for everyone and results may vary. Before beginning any diet, particularly the ketogenic diet, contact a health care practitioner or dietician. They may customize a meal plan to meet health objectives.

References

  1. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. 2013 Oct;110(7):1178-1187. (https://pubmed.ncbi.nlm.nih.gov/23651522/)
  2. Sumithran P, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J. Ketosis and appetite-mediating nutrients and hormones after weight loss. European journal of clinical nutrition. 2013 Jul;67(7):759-764.(https://pubmed.ncbi.nlm.nih.gov/23632752/)
  3. Horne BD, Muhlestein JB, Anderson JL. Health effects of intermittent fasting: hormesis or harm? A systematic review. The American journal of clinical nutrition. 2015 Aug 1;102(2):464-470. (https://pubmed.ncbi.nlm.nih.gov/26135345/)
  4. Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & metabolism. 2008 Dec;5(1):1-9. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/)
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