What is ‘Keto’?

The ketogenic diet is a relatively new way of eating, rising in popularity among fitness and health enthusiasts. In the recent decade, it has become well-known for its weight-loss effects. The Ketogenic Diet has lately been promoted by a number of notable influencers and professional athletes. The safety of the ketogenic diet has been highly debated, with many people wondering whether it is safe or not.

The ketogenic diet is defined as a low-carbohydrate, high-fat eating pattern that deviates from typical healthy eating guidelines (Oxford Biolabs, 2021). Carbohydrates can be found in a variety of meals. Carbohydrates from all sources are restricted mainly on a keto diet.

Other than the standard ketogenic diet, the high protein ketogenic diet (similar to the standard ketogenic diet but with a higher protein intake), the cyclical ketogenic diet (advanced diet used primarily by bodybuilders and athletes), and the target ketogenic diet (consuming carbohydrates when working out) are all examples of the keto diet (Oxford Biolabs, 2021). In order to satisfy their body’s demands, people will need to consider which ketogenic diet to begin carefully.

How does the Keto Diet Work?

The diet is based on the ketosis concept, a metabolic process in which the body burns stored fats in the absence of glucose. Ketones are acids that form as a result (Dowis K, Banga S, 2021). When following this diet, one must limit carbohydrate intake and consume high-fat meals. As a result of the continued restriction, ketone levels in the body grow, and the fatty acids consumed become the primary source of fuel and energy.

The keto diet tries to make your body switch to an alternative fuel source. A condition of ketosis usually takes a few days to achieve. According to the study, you must restrict your carb intake to less than 20 to 50 grams per day, and consuming too much protein may interfere with ketosis (Harvard Health Publishing, 2020). The keto diet depends on ketone bodies, a fuel produced by the liver from stored fat rather than glucose from carbohydrates.

What to Eat on the Standard Ketogenic Diet?

Dietary fat plays a significant role in the keto diet. The large amounts of animal fat in the diet are thought to cause high cholesterol levels. Including a variety of plant-based lipids in your diet may be advantageous. Plant-based oils such as avocado oil and olive oil are used for cooking, and dressings consist of healthy fats.

Moreover, adding fat-rich foods like almonds, avocado, and seeds to your diet may supply you with healthy unsaturated fats as well as helpful fiber. Despite the fact that most fruits are forbidden on the keto diet (except for avocados), non-starchy veggies like leafy greens should become a mainstay of your diet (Pallinski-Wade, E and Miglala, J, 2021).

Grass-fed cattle, fish, chicken, which are the resource of protein, are acceptable foods for the standard ketogenic diet. On the other hand, high-carb fruits, processed foods, artificial sweeteners, and so on are restricted on the diet.

Pros and Cons of the Keto Diet

In the short term, the ketogenic diet has been known to trigger favorable metabolic alterations. Together with reducing weight, health outcomes linked to obesity, such as insulin sensitivity, hypertension, and high cholesterol and triglycerides, have improved (Harvard T.H. Chan, 2021). People suffering from cancer, diabetes, epilepsy, or Alzheimer’s disease may benefit from this diet (Oxford Biolabs, 2021). Low-carbohydrate diets, including the ketogenic diet, are also gaining popularity as a treatment for type 2 diabetes.

The ketogenic diet, on the other hand, has certain possible hazards. People will suffer from nutritional deficiencies as a result of their failure to consume essential nutrients.

According to registered dietitian Kathy McManus, people who do not consume a diverse range of grains, vegetables, and fruits are at risk for deficiencies in micronutrients such as vitamins B, C, selenium, magnesium, and phosphorus (Harvard Health Publishing, 2020).

Other potential keto concerns include liver issues, for example. The diet aggravates any existing liver conditions as the liver must constantly metabolize so much fat. (Haupt, 2021) . People who attempt the diet may experience kidney problems because it also overburdens the kidney’s ability to metabolize protein.

Because of the relationship between heart disease and saturated fats, McManus recommends limiting the fats to no more than 7% of our daily calories. The keto diet has been related to a rise in “bad” LDL cholesterol, which is connected to heart disease (Harvard Health Publishing, 2020).

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Conclusion

While it’s tempting to lose weight rapidly, it’s vital to assess the health advantages and dangers of various diets. Lowering refined carbohydrates and eliminating manufactured meals favoring fruit and vegetables, lean protein, and exercise can lead to long-term success. It’s always a good idea to consult with a doctor about the ideal strategy to reduce weight while keeping the medical status in mind.

References

Dowis K, Banga S (May 13, 2021). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients. NCBI.

Harvard Health Publishing, Harvard Medical School (August 31, 2020). Should you Try the keto diet? https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet

Harvard T.H. Chan, School of Public Health (2021). Diet Review: Ketogenic Diet for WeightLoss.https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet- reviews/ketogenic-diet/

Haupt, Angela (August 5, 2021). Keto Diet Downsides May Outweigh Benefits, Review Suggests. Everyday Health.

Oxford Biolabs (June 15, 2021). What is the keto diet and is it right for you?https://uk.oxfordbiolabs.com/blogs/news/what-is-the-keto-diet-and-is-it-rig ht-for-you

Pallinski-Wade, E and Miglala, J (July 23, 2021). Ketogenic Diet 101: A complete Scientific Guide to Keto. Everyday Health.

Total Shape. (2020). [Featured Image ‘Keto Diet’ Photograph]. https://totalshape.com/

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