Despite there being conflicting evidence, the keto diet is believed to have benefits in reducing obesity, aiding athletes, and maintaining a healthy weight. However, concerns have been raised by experts regarding the sustainability of the diet and its potential long-term effects on heart health. This article provides a detailed analysis of the pros and cons of the ketogenic diet.
The keto diet
Basically, the keto diet is a dietary strategy that primarily consists of fats, a moderate amount of protein, and very limited carbohydrates. By providing the body with a surplus of fats and an insignificant amount of carbs, various intriguing effects occur.
Ketosis
By significantly decreasing carbohydrate consumption, your body depletes its preferred source of fuel, which is carbohydrates, and eventually exhausts its glycogen reserves. Consequently, it begins to utilize fat as a source of energy instead. This metabolic condition is scientifically referred to as ketosis.
To reach and sustain ketosis, individuals typically need to restrict their overall carbohydrate consumption to 20–50 grams each day and increase their intake of nourishing fats. While in ketosis, the liver transforms stored fatty acids into ketones or ketone bodies, which are subsequently utilized as energy sources by the heart, brain, and muscles.
The goal of someone on the keto diet is to burn excess fat by forcing the body to use fat as its main energy source instead of carbohydrates. This promotes weight loss and provides various health advantages. Among the different variations of the keto diet, the most widely followed is the standard keto diet. It typically consists of a macronutrient breakdown of 70% fat, 20% protein, and only 10% carbohydrates.
Pros
1. Boosts satiety
The keto diet has been proven in multiple studies to be a successful approach to weight loss due to its ability to enhance satiety, the sensation of contentment and satisfaction. This benefit can be attributed to various factors.
- High-fat foods promote satiety. While filling fiber-rich foods are extremely limited on the keto diet, other foods that are recommended on the plan help you to feel full longer. Foods high in fat provide both a satisfying taste and mouthfeel, which can help you to eat less.
- Protein takes longer to consume and digest. This helps you to feel full for a longer period of time after eating.
- A keto diet may have a beneficial effect on hunger hormones. One study found that the presence of increased ketone bodies in the blood (a byproduct of ketosis) helps to lower ghrelin levels, which helps to suppress appetite, perceived hunger, and desire to eat.
2. Improved athletic performance
According to research, a review on ketogenic diets investigated whether the low-carbohydrate-high-fat eating program could enhance athletic performance. It was found that keto diets may be beneficial for athletes.
- Control body weight
- Reduce body fat
- Maintain muscle mass in weight-sensitive sports
In certain circumstances, endurance athletes seem to adjust to ketogenic diets and become more efficient at burning fat compared to their high-carb, low-fat counterparts.
Some endurance athletes may benefit significantly from the increased fat oxidation and rate of glycogen return, as other keto athletes have also demonstrated similar muscle glycogen content and tissue repair compared to those consuming a higher carb diet.
Additional research showed that male gymnasts who followed a keto diet were able to preserve their maximum strength while simultaneously experiencing notable decreases in body weight and fat levels. Moreover, other studies suggested that when resistance training is combined with a keto diet, athletes may be able to retain their muscle mass while effectively burning fat.
3. Weight loss
When it comes to losing weight quickly, the keto diet is considered the best.
When comparing 23 studies that monitored individuals following low carb and low-fat diets for different durations, primarily six months or less, it was found that low carb dieters lost an average of 2-3 times more weight compared to low-fat dieters. Additionally, the low carb diets proved more efficient in reducing abdominal fat.
Contrary to individuals following low-fat diets, individuals who are on low carb diets do not need to be concerned about their calorie intake. The high-fat foods in these diets are exceedingly satisfying, aiding in adherence. The ability to observe rapid progress can also serve as a source of motivation.
4. The advantages for the cardiovascular system.
In addition, the low carb studies mentioned above also demonstrate improvements in other health parameters associated with excess weight. Participants following a low carb diet experienced enhancements in blood sugar, blood pressure, as well as markers for triglyceride and cholesterol levels.
5. Brain health
There are studies that suggest the ketones produced during ketosis have neuroprotective advantages, meaning they can enhance and safeguard the brain and nerve cells. Additionally, consuming a diet that is low in carbohydrates and high in fat has been observed to improve low mood, feelings of anxiousness, and problems with brain focus.
6. Acne
Consuming a diet rich in refined carbohydrates has the potential to disrupt the equilibrium of gut bacteria and lead to substantial fluctuations in blood sugar levels, which can have a negative impact on the condition of the skin. Findings from a study indicate that reducing carbohydrate intake through a ketogenic diet may have the ability to alleviate acne-related issues in certain individuals.
Cons
It is important to carefully consider the drawbacks and potential health risks associated with the keto diet, including:
7. Limited food choice
The keto diet excludes grains and grain products, beans and legumes, most fruits, starchy vegetables, alcohol, and sugars. In addition, certain milk and dairy products, as well as some fats, are removed.
Despite maintaining an appropriate caloric intake, the ketogenic diet requires significant restrictions on food choices, eliminating many commonly consumed items in a standard American diet. Therefore, adhering to this program necessitates a substantial alteration in eating habits.
Due to the removal of essential nutrients, keto diets are generally recommended by nutrition professionals only for medical nutrition therapy. Moreover, any form of extreme restriction in diets tends to have adverse effects, causing individuals to experience feelings of guilt and frustration due to yet another unsuccessful diet attempt.
8. Nutritional deficiencies
The keto diet eliminates essential nutrients like fiber and vitamin C obtained from grains, beans, legumes, most fruits, and certain vegetables. Additionally, dairy products providing calcium and vitamin D are also avoided, making the diet highly restrictive.
Due to this reason, it is advised by numerous nutrition professionals and doctors to collaborate with a healthcare professional in order to ensure that you are receiving the necessary nutrition.
9. Expensive and inaccessible
It is crucial to select healthy fats. Even though certain individuals on a diet may anticipate consuming bacon, beef, and butter, these foods contain a significant amount of saturated fat. Alternative and healthier options for the keto diet suggest incorporating foods like coconut oil, MCT oils, avocado, raw, unsalted nuts, and other fats derived from plants.
These foods, such as rice, pasta, bread, and processed foods, which are commonly consumed in a typical American diet, are often less expensive compared to the foods mentioned earlier.
Some grocery stores may not have all keto-friendly foods, such as coconut oil and avocado oil which can be difficult to find and costly.
10. Flu-like complications
After a few days of following the keto diet, you might encounter difficulties.
One may experience headaches, dizziness, fatigue, nausea, and constipation due to dehydration and imbalanced electrolytes during the adaptation to ketosis. Nevertheless, these symptoms usually decrease after a few weeks. To alleviate such issues, it is important to stay hydrated and consume adequate amounts of sodium, potassium, and electrolytes daily.
11. Blood sugar issues
While the keto diet has been proven to promote healthy levels of blood sugar, there might be complications related to ketones and blood sugar.
12. Heart health concerns
The Keto diet is characterized by high-fat intake. Consuming excessive amounts of saturated fat can raise your cholesterol levels, particularly LDL, which is associated with cardiovascular health problems. Nonetheless, you can mitigate risks and enhance cholesterol levels by opting for healthier fats like mono- and polyunsaturated fats, which are abundant in nuts, seeds, olives, and avocados.
13. Liver and kidney problems
The processing of fat and protein in your body is assisted by the liver and kidneys. It is speculated by certain experts that the keto diet could potentially burden these organs. Furthermore, an increased consumption of fatty animal foods may elevate your susceptibility to kidney stones.
14. Low in nutrients and fiber
By following a keto diet, one restricts the consumption of many fruits that are high in fiber and rich in nutrients, starchy vegetables, whole grains, and legumes. As a result, there is a possibility of inadequate intake of specific vitamins and minerals necessary for maintaining optimal health.
Deficiencies in calcium, vitamin D, magnesium, and phosphorus have been identified in studies on the keto diet. Moreover, if sufficient intake of leafy green and cruciferous vegetables is not ensured, the keto diet can frequently cause constipation and potentially disturb beneficial gut bacteria.
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The ketogenic diet offers rapid and temporary weight loss, along with great advantages in maintaining optimal blood sugar levels.
To minimize issues, it is important to choose a variety of healthy fats such as olive oil, coconut oil, avocado oil, nuts, and seeds, along with quality meats, and to consume plenty of low carb/high fiber vegetables. This is especially crucial when considering the challenges and potential health risks of ketosis.
While some individuals excel on a low carb diet, the majority of people find the keto diet to be excessively restrictive in the long run.
Health experts express legitimate concerns regarding the exclusion of several healthy and crucial staple foods (such as grains, legumes, starchy vegetables, and fruits) from a diet, as they are essential for maintaining vibrant health. Just like any other diet, it is advisable to seek advice from a healthcare professional before embarking on a low carb diet (like keto) or modifying your current eating habits.
