Keto Diet And Its Advantages And Disadvantages
Keto Diet Helps In Weight Loss, Diabetes Mellitus And Cancer But Also Has Some Serious Adverse Effects
The Keto diet, also known as the Ketogenic diet, comprises high-fat, low-carbohydrate, and adequate-protein intake on a daily basis, which was generally developed to treat hard-to-control epilepsy diagnosed in children. This diet forces the body to burn fat quantity rather than using carbohydrates as the main source for obtaining energy to be utilized for metabolic functions.
In the past few years, the keto diet, which was usually used as a medical treatment, turned into a diet plan to be followed by normal individuals and became a very big trend on social media. People began posting pictures of food products with a high quantity of fat like cheese, bacon, and even coffee with additional butter.
As most of the topics under the spotlight do not provide the whole truth, the same is the case with the trend of the keto diet. The process of ketosis occurs in our body after the intake of this less carbohydrate, more fat keto diet, which has several positive and negative effects on the body.
The process of ketogenesis:
The process of ketogenesis is a naturally occurring metabolic process of the human body through which it converts fat molecules into ketones and uses it as the main energy source, which can easily be induced through the keto diet. This process occurs when the usual energy production through glucose is not able to be done due to a lack of carbohydrate intake. Ketogenesis is kind of the body’s backup energy producer.
The main source of energy utilized by the body tissues, especially brain cells, is in the form of glucose, which is a form of sugar. When the amount of glucose in the body becomes low, it utilizes the ketones which have been made from fat ketogenesis to provide the energy requirement as an alternate procedure.
Out of several functions of the liver, one of its jobs is the production of ketones consistently, but the quantity of ketones depends on the dietary intake of fats and carbohydrates. The rate of generation of ketone bodies slows down when they are not required. During the keto diet, the body is unable to generate glucose for energy and switches to ketone bodies, which makes it stays in the state of ketosis for a longer duration.
Advantages of Keto Diet
The keto diet was initially developed to be used for the clinical treatment of seizures caused by epilepsy. Epileptic seizures: This has been successfully tested that the keto diet tends to reduce the frequency of seizures. The information has been researched for many years before being applied as a possible treatment for this neurological disease.
Weight loss: As there are great changes in the metabolic system due to the keto diet, weight loss is one of the top few positive aspects of adopting this diet. Keto diet helps remove excess body weight, along with reducing other medical complications like insulin resistance, increased blood pressure, elevated amount of triglycerides and cholesterol.
It is true that intake of high dietary fat tends to increase oxidation of fat; however, the process of fat oxidation is variably different from the loss of body fat. When there is an increased amount of fat oxidation, it is not necessary that overall body fat would also decrease. The main determinant involved in fat loss is the overall intake of calories and the number of calories burned by body metabolism.
Diabetes Mellitus: Restriction of carbohydrate intake as it is in the keto diet has a direct positive impact on the concentration of glucose and lowers them gradually over a period of time. Adaptation of the keto diet is one of the direct ways by which diabetes could easily be kept under control. Before utilizing the keto diet on a daily basis, people with type 2 diabetes should consult with a dietitian.
Cancer development: Effects of a keto diet on cancer growth are currently under research, but previously conducted trials have suggested that tumor cells tend to break down healthy glucose at around 200 times faster as compared to other typical cells present inside the body. A theory has been developed which suggests that starving the body from glucose cells inhibits the growth of cancer cells and prevents them from further spreading into the body.
Disadvantages of Keto Diet
There are several negative adverse effects for adaptation of keto diet on a long-term basis, including possible risks for development of kidney stones and early-onset osteoporosis, along with the increased amount of uric acid, which could consequently lead towards developing of gout.
Deficiency of Nutrients: As a whole food group is being excluded due to which the nutrients important for normal functioning of the body are not eaten that could lead to multiple deficiencies in the body, especially if the keto diet is followed in an improper way without proper guidelines from a dietary physician. It is vital to incorporate a different variety of food products alongside consumption of the increased amount of fat, as each different food group provides different nutritional essentials.
In the keto diet, the focus should be on vegetables, meats, legumes, seafood, along fruits to provide the body with fiber, vitamins, and minerals to prevent any abnormal functioning in the body.
Keto Flu: during the transition to the keto diet, some people might experience side effects of this diet which could cause an uncomfortable mood as there is a significant reduction in carb intake. This is called keto flu, and it may last for days with symptoms including hunger, nausea, headache, irritability, fatigue, malaise, constipation, along brain fog. Hydration and sleep prove effective at this time of adopting the keto diet, but this transition is not a pleasant practice.
Adherence: It would prove to be a challenge for some people to adhere to a high-fat diet for a long duration. To keep the intense hunger satisfied after consuming only a limited variety of food and not allowed to eat pleasurable food like rice, ice cream, fruits, or cream-based soups could be a difficult challenge for maintenance for some people. To gaining long-term health benefits, the keto diet should be followed continuously for years, not for a limited 30 day time duration.
The health of the gut: Constipation tends to be a side effect of the keto diet as less amount of intake of dietary fibers present in fruits and whole grains cause slow gut movement.
Some people might want to adopt the keto diet to shed off excess weight, but once the diet is not followed, the body begins to transition back to its original state if the individual starts consuming a large number of carbohydrates on a daily basis with a lack of any physical activity.
We all know that to have a healthy body, a properly balanced diet should include an adequate amount of all nourishments for general maintenance, muscle gain, and fat loss. The keto diet misses various food groups and vital nutrients required by the body. It is better to consult with a registered dietician before altering any food intake to lead a healthy lifestyle.