The ketogenic or keto diet is a dietary approach that emphasizes foods low in carbohydrates and high in fat. By putting your body in a state of ketosis, this type of eating pattern promotes weight loss by utilizing fat as the primary source of energy. When followed properly, the ketogenic diet can not only alleviate symptoms of Alzheimer’s but also enhance overall health and wellness.
Before starting a new diet plan like keto, it is important to ascertain whether or not it is suitable for you, although its efficacy in promoting rapid weight loss is widely recognized. Conducting thorough research and creating a comprehensive list of advantages and disadvantages is always recommended as a preliminary step.
Ketogenic diet
A ketogenic diet involves reducing carbohydrate consumption significantly and replacing it with increased intake of fat.
The metabolic condition known as ketosis occurs when there is a decrease in the amount of carbohydrates. As a result, the body begins to efficiently burn fat for energy. This process involves the conversion of fats into ketones in the liver, which then provide energy for the brain.
Ketosis occurs as a result of significantly limiting carbohydrate intake and reducing the amount of glucose (sugar) accessible to the cells, which is the main source of energy.
To achieve ketosis, the most successful approach is to follow a ketogenic diet. This entails restricting carbohydrate intake to 20 to 50 grams per day and consuming foods high in fat such as meat, fish, nuts, and healthy oils. Furthermore, ensuring moderation in protein consumption is essential.
According to research, when you consume an excessive amount of protein, it will be converted into glucose, which will in turn slow down the process of ketosis. Consequently, intermittent fasting can also aid in achieving ketosis at a faster rate.
Furthermore, according to research, one can determine whether they have achieved ketosis by utilizing blood, urine, and breath tests to measure the quantity of ketones produced in the body. Indications of ketosis include heightened thirst, dryness in the mouth, frequent urination, and reduced appetite.
The macronutrients found in a keto diet consist of 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. Precisely, in a 2000-calorie diet, the daily carbohydrate intake ranges from 20 to 50 g.
Pros of ketogenic diet
Weight loss
Based on a study, it is likely that the ketogenic diet is more advantageous for weight loss compared to a low-fat diet. The metabolism of the body undergoes changes due to the low carbohydrate and high fat composition of the ketogenic diet.
Retaining carbs causes the body to lose water, leading to a brief decrease in total body weight. Additionally, ketogenic diets promote increased protein intake, which provides various benefits for weight loss. The body converts protein and fat into energy by transforming them into carbs. Through this approach, it is possible to burn a significant amount of calories daily.
The keto diet induces metabolic changes in your body by being a diet that is extremely low in carbohydrates and high in fat. Not consuming or storing carbohydrates leads to a reduction in water content and a temporary decrease in overall body weight, which typically balances out after the initial one or two weeks.
The keto diet can lead to rapid weight loss in the initial weeks and months due to four potential physiological factors.
- Appetite reduction/satiety and altered hunger hormones
- Decreased fat storage and increased fat utilization
- Increased fat burning efficiency,
- Increased thermic effect and calorie utilization required to break down protein as fuel and convert it to glucose (as well as fat).
Research indicates that the ketogenic diet is a more favorable option compared to a very low-calorie diet that medical professionals recommend for individuals seeking weight loss prior to undergoing weight loss surgery. In a comparative study, the group following the ketogenic diet experienced a greater decrease in body mass index (BMI) and a notable reduction in the duration of their hospital stay after surgery. Only 2.8% of individuals in the ketogenic diet group stayed in the hospital for more than 3 days, while 10.8% in the very low-calorie diet group exceeded this timeframe.
The primary concern is whether long-term weight loss and weight maintenance can be maintained, despite the likelihood of early weight loss in a keto diet.
Regardless of the methods used to lose weight, anyone who goes back to old habits will regain weight. However, a study on weight loss maintenance with the keto diet demonstrated successful results by combining two cycles of the keto diet with a Mediterranean maintenance eating plan.
Increases satiety
According to numerous studies, the keto diet is effective in promoting weight loss due to its ability to enhance satiety or the feeling of fullness. This is primarily because fat, being a macronutrient, takes longer to digest, resulting in a feeling of being satisfied among individuals following the keto diet. When individuals adopt a ketogenic diet, they typically eliminate all processed carbohydrates and sugary foods from their eating routine.
The body’s use of ketones for energy instead of carbs causes a change. This change leads to the stabilization of blood sugar levels and prolongs the feeling of fullness. The hormone responsible for regulating glucose, adiponectin, decreases significantly while on a ketogenic diet. This decrease in hormone levels reduces hunger, according to research.
Increasing foods high in fat can assist in eliminating cravings and sensations of hunger, which is a method used by the keto diet. On the other hand, athletes particularly experience enhanced performance and energy levels when following a high-carb diet.
The keto diet has been proven by multiple studies to be a successful approach for weight loss because it enhances satiety, which refers to the sensation of contentment and being satisfied. There could be various explanations for this advantage, including:
The promotion of satiety is caused by high-fat foods.
Although there is a scarcity of fiber-rich foods on the keto diet, other recommended foods on the plan contribute to a prolonged feeling of fullness. Consuming foods high in fat offers a gratifying taste and texture, ultimately aiding in reducing your overall food intake.
Protein requires a longer duration to be consumed and digested.
By thinking step by step, you can rephrase the text below while retaining the same meaning. Remember not to add new information or remove any existing information: This aids in providing a prolonged sensation of fullness following a meal.
The hunger hormones may be positively influenced by a keto diet.
A study discovered that having higher ketone bodies in the bloodstream, a result of ketosis, aids in reducing ghrelin levels, leading to the suppression of appetite, perceived hunger, and desire to eat.
Improved brain function
The brain necessitates a consistent supply of glucose due to specific regions that can solely metabolize it. Hence, if an insufficient amount of carbohydrates is consumed, the liver compensates by synthesizing glucose from protein.
Studies suggest that when glucose intake is low or during fasting, a significant part of the brain can utilize and burn ketones, which may aid in the treatment of epilepsy among children who have not responded to medication for an extended period of time.
By consuming a diet that is low in carbohydrates and high in fat, individuals may experience enhancements in their feelings of anxiousness and brain focus issues. Furthermore, the brain nerve cells can be fortified and guarded through the neuroprotective advantages of ketones.
Reduced abdominal fat
When people go on a diet to lose weight, they often wish for the weight loss to happen specifically in their abdominal area. Regrettably, we do not have the ability to control which part of our body loses fat. Nonetheless, there is some indication that a keto diet might prioritize abdominal fat reduction.
Researchers published a study in Nutrition and Metabolism which examined the impact of low-fat diets and very low-carbohydrate diets on body composition. The study found that very low-carbohydrate diets yielded superior outcomes compared to low-fat diets in terms of short-term body weight and fat reduction. Additionally, the researchers observed a rise in fat loss specifically in the trunk region.
Improved athletic performance
A study investigated whether the low-carbohydrate-high-fat ketogenic diets can enhance athletic performance. The research suggests that athletes may benefit from keto diets.
- Control body weight
- Reduce bod fat
- Maintain muscle ass in weight-sensitive sports
Endurance athletes occasionally demonstrate the ability to adapt to keto diets in certain circumstances, resulting in improved efficiency in burning fat compared to their counterparts who follow high-carb, low-fat diets.
Some endurance athletes may benefit significantly from the increased fat oxidation and rate of glycogen return, as evidenced by other keto athletes who have demonstrated similar muscle glycogen content and tissue repair as athletes who follow a higher carb diet.
Additional research has shown that male gymnasts who follow a keto diet were able to maintain their maximum strength while achieving notable reductions in body weight and fat. In addition, it was found that when keto diets were combined with resistance training, athletes had the potential to preserve muscle mass and simultaneously burn fat.
Cons of ketogenic diet
Nutrient deficiency
Research shows that a keto diet necessitates the elimination or limitation of nutrient-rich food items, such as grains, starchy vegetables, legumes, lentils, fruits, vegetables, and dairy products. These foods that are avoided on the keto diet are plentiful sources of vital nutrients, minerals, antioxidants, and dietary fiber.
By following a keto diet, one may experience a lack of essential nutrients such as magnesium, iron, calcium, and potassium. One way to avoid micronutrient deficiencies is by taking a multivitamin supplement. Nevertheless, supplements lack the fiber found in fruits, vegetables, whole grains, and legumes, which are present in whole foods.
Limited food choice
The keto diet excludes grains and grain products, beans and legumes, most fruits, starchy vegetables, alcohol, and sugars. It also eliminates certain milk and dairy products, as well as some fats.
The ketogenic diet is highly restrictive despite maintaining an appropriate caloric intake. The majority of foods that are commonly consumed on a standard American diet are not advised on the keto plan. Consequently, making significant changes to your eating habits is necessary to adhere to this program.
Due to the deprivation of vital nutrients, keto diets are typically recommended by nutrition professionals for medical nutrition therapy. Furthermore, strict limitations associated with any diet generally result in detrimental consequences as individuals often experience feelings of guilt and frustration caused by another unsuccessful attempt at dieting.
Expensive and inaccessible
It is vital to choose healthy fats. Although some individuals who follow the diet might anticipate consuming bacon, beef, and butter, these foods contain a high amount of saturated fat. To promote a healthier approach to the keto diet, it is advisable to opt for alternatives like coconut oil, MCT oils, avocado, raw, unsalted nuts, and various plant-based fats.
Typically consumed in a typical American diet are foods like rice, pasta, bread, and processed foods, which are generally cheaper than these foods.
Some grocery stores may not have all keto-friendly foods, including packaged coconut and coconut oil. Avocado oil can also be difficult to find and costly, while avocados are typically available in most produce sections.
Keto flu
According to research, keto flu typically occurs during the initial week of embarking on a keto diet, resulting in a set of side effects associated with the diet. Many individuals may encounter symptoms such as weakness, constipation, headaches, and nausea, which arise from the abrupt alteration in one’s eating habits. However, making minor adjustments to one’s lifestyle can effectively alleviate these issues.
When following a keto diet, it is important to increase water intake as it assists in removing excess sugar and water stored in glycogen cells of the body. During ketosis, this water is eliminated from the cells and can lead to dehydration. Additionally, this water loss results in a decrease in electrolyte levels. Consequently, it is crucial to ensure adequate electrolyte levels are maintained while on a keto diet.
Health concerns and contraindications
Based on small studies, it seems that the ketogenic diet is safe in the short term. Nevertheless, there is a lack of large-scale studies regarding its long-term effects.
There are divergent studies concerning the effects of a ketogenic diet on individuals who are pregnant or attempting to conceive. While certain research has indicated that a diet low in carbohydrates may enhance hormonal equilibrium for successful pregnancy, additional animal studies have indicated that adhering to a ketogenic diet while pregnant may adversely affect the growth of the fetus.
Pancreatitis, liver failure, disorders of fat metabolism, primary carnitine deficiency, carnitine palmitoyltransferase deficiency, carnitine translocase deficiency, porphyrias, or pyruvate kinase deficiency are conditions in which medical researchers state that the ketogenic diet is not recommended.
