The word ketogenic diet or keto diet is a popular phrase that has rocked this new generation and most especially what this diet does. But is it beneficial or does it have its own woes?. All these shall be discussed in the blog today, starting with, WHAT IS KETOGENIC DIET?
The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), it is a very low carb, high fat diet that shares many similarities with the Atkins ((a very low-carbohydrate, high-protein diet) and low carb diets.
Generally a ketogenic diet involves limiting carb consumption to around 20 to 50 grams per day, a little protein and filling up on fats. It is a diet that has been used to treat specific medical conditions. In the 19th century, the ketogenic diet was commonly used to help control diabetes. In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective.
Ketogenic diet can also help people with diabetes to lower and stabilise blood sugar levels. Carbohydrate is the nutrient (macronutrient) that raises blood sugar the most. Because ketogenic diets are very-low in carbohydrate, they eliminate the larger rises in blood sugar.
Because they’re so effective at reducing blood sugar levels, ketogenic diets have the additional benefit of helping people with type 2 diabetes to reduce their dependence on diabetes medication.
However, this diet is gaining considerable attention as a potential weight-loss strategy due to the low-carb diet craze, the premise of the ketogenic diet for weight loss is that if you deprive the body of glucose which is the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods, an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). The brain demands the most glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3–4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel which leads to breakdown of fat in the body and hence weight loss.
But is this a healthy and sustainable way to lose weight in the body?Well the answer is No, and this is because the potential risks of any restrictive diet include vitamin or mineral deficiencies.
A person on the keto diet needs to monitor their carbohydrate intake from all potential sources, including fruits, vegetables, and whole grains. As a result, they may need to cut back on foods that previously provided them with beneficial nutrients. Vitamin and mineral deficiencies can cause a variety of symptoms, ranging from mild to severe. A person following the keto diet will need to ensure that they do not miss out on any nutrients as a result of changing their diet.
Additionally, your total body water decreases as carbohydrates become depleted on a keto diet which can result in constipation and this is because they’re eradicating glycogen (from carbohydrate), which holds water, from their bloodstream.
The high-fat nature of the diet could also have negative impacts on heart health. The American Heart Association recommends limiting saturated fat intake to 5 to 6 percent. In practice the ketogenic diet, many people may likely eat high amounts of saturated fats, which could increase cardiovascular disease risk.
Keto diet can put stress on the Kidneys, this is because of the additional ketones that their renal system has to process and this may result in kidney stones. Kidney stones are a well-noted potential side effect of the ketogenic diet
Keto diets may result in short term weight loss because this diet (as do nearly all diets) does restrict sugary drinks and sugar-added foods, processed foods, and other refined carbohydrates in bakery products, pastas and so on, which are foods that have been associated with weight gain but it is very complicated to follow and difficult for most people to stay on because of the very limited choice of foods. Keto diet if not properly balanced with exercise and calorie count, can lead to even more weight gain which can be extremely dangerous.
In conclusion, the Ketogenic diet is just another fad diet (a diet that becomes popular for a short time), and the evidence is mounting that this diet may harm you in the long run. Instead, if you want to lose weight, prevent cardiovascular disease, diabetes and cancer, we suggest eating a well-balanced diet that features high-fiber foods, vegetables, fruits, fish, lean meats, nuts, seeds and unrefined oils or better still, consult a Registered Dietitian for a diet tailored to your specific goal.
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