You must have heard about keto diet as it is the most popular diet routine followed to shed weight nowadays miraculously! Keto diet is a high-fat, medium-protein and low-carbohydrates diet. Carbohydrates should be as less as 50g per day. It is generally popular for weight loss within some days!
Our body breaks sugars (carbohydrates) to get energy. But if we follow the keto diet, our body starts breaking fats to get energy instead of carbohydrates. As a result, the body becomes short of carbohydrates and thus the deposited fats in the body start getting used up. This process of breaking up fats to get energy is called ‘ketoses’. So, it’s basically a shift from carbohydrates metabolism to fats metabolism for weight loss.
As our body is habitual of breaking sugars to release energy, when it becomes short of sugars and has to utilize fats, then certainly one should expect changes in the body. These changes are very much observable and one can easily see that the body is now on ketoses. Before starting a keto diet routine, one must keep it in mind its likely pros and cons which are discussed below.
Benefits Expected from Keto Diet:
While on the keto diet, one can easily observe the good happenings in the body which are:
The good news is that keto diet is certainly helpful to lose those extra kilos. One has to follow it strictly to see visible results within days! Many celebs are in for keto diet and have shared the diet plan to shed weight.
Weight loss happens when the body is not getting carbs and it has to get energy by breaking the fats. The body starts utilizing the deposited fat also and this results in weight loss. Fats are the steadier energy suppliers instead of sugars. So, there are lesser hunger pangs and one does not crave food in the mid-nights and between the meal timings. The body becomes habitual of taking meals on proper times as there are no more ‘energy crashes’ that happen when one takes the carb-rich diet.
Possible role in the prevention of Type II Bipolar Disorder:
Keto diet is seen to act as a mood stabilizer for patients suffering from type II bipolar disorder. Researches have shown that it can be more effective than medications.
Possible role in the prevention of Epilepsy:
Finally, the keto diet is said to be beneficial for people with epilepsy. Although the process is unknown, it reduces the frequency of seizures. One study found that 7% of participants following keto diet became seizure-free at four-year mark!
Risk factors associated with keto diet:
There are few potential downsides to keto diet which cannot be ignored. The diet routine is very much hard to follow and it does not suit everyone. Besides this drawback, keto diet has the following risk factors:
In the beginning, a person can feel lethargic and can experience headaches, fatigue, and dehydration. This is so common that it has got a name- keto flu. This happens because the body becomes deprived of sugars which are the instant source of energy. Thus, the body has to shift to fats to get energy. This process is tedious and consequently one runs out of energy. To minimize the symptoms, one must drink lots of water and have fruits and vegetables along with fats.
More susceptible to develop type II diabetes:
Patients who are already having type II diabetes should not follow the keto diet. Keto diet can make the body ‘insulin resistant’. The liver can no longer regulate bool sugar level efficiently. This can result in diabetes. The cause of insulin resistance is not completely understood. But one thing that scientists do know is that fat like substances called lipids are clearly associated with insulin resistance.
Many people following the keto diet complaint about having diarrhea in the start few days. Scientists suggest that this might happen due to excessive ‘bile juice’ produced by gallbladder. Bile juice helps to break down fats into fatty acids to release energy. So, when there is an excessive intake of fats then consequently more bile juice is being produced.
Although, keto diet is said to reduce weight very efficiently but once it’s left, weight regain happens very quickly. The weight fluctuates and one can again go back to the keto diet. This back and forth normal-keto diet can cause disordered eating habits.
Increased risk of heart diseases:
Here’s another risk factor-keto diet can cause heart diseases. The person who has hypertension or/and heart diseases should not practice the keto diet. Keto diet is not simply meat and butter. But vegetables, fruits, and lean meat should be added to keep a balance. Unfortunately, people who follow keto diet eat lots of red meat and butter. This can cause high blood pressure and heart diseases.
Ideal conditions to follow keto diet:
Wondering whether you can follow the keto diet or not? Here are some key points you should keep in mind to achieve your weight loss target without affecting your health:
- Keto diet is not only meet and butter. It includes ‘good fats’, medium amount of proteins, fruits, and vegetables with lots of water intake.
- Give yourself time to make a habit of the keto diet. Because once the body is on ketosis, one feels lethargic and can have diarrhea, keto flu etc. Don’t give up in the beginning as these side effects are normal.
- Always consult your doctor before starting the keto diet.
- If diabetes and heart diseases run in your family, it is advised to not go for the keto diet. As it can trigger the onset of diabetes and heart diseases.