A keto diet is a way of eating that emphasizes foods that are high in healthy fats, moderate in protein, and low in carbohydrates. The goal is to consume more fat calories than carbs.
The Standard Ketogenic Diet and the Cyclical Ketogenic Diet are two different forms of keto diets.
We'll go over the advantages and disadvantages of the keto diet in this article.
1. Supports weight loss
The ketogenic diet can help you lose weight in a variety of ways, including by increasing your metabolism and decreasing your hunger.
Ketogenic diets consist of foods that fill you up and may help you lose weight by lowering hunger-stimulating hormones. Source you can trust. Following a keto diet may help you lose weight by reducing your hunger.
In a meta-analysis published in 2013💬, Over the course of a year, researchers discovered that persons who followed ketogenic diets lost 2 pounds (lbs) more than those who followed low fat diets, according to 13 distinct randomized controlled trials.
Similarly, a review of 11 research found that participants who followed a ketogenic diet lost 5 pounds more after 6 months than those who followed a low-fat diet.
2. Improves acne
Acne can be caused by a variety of factors, including nutrition and blood sugar levels in some people.
Eating a diet high in processed and refined carbs can disrupt gut bacteria balance and cause blood sugar levels to fluctuate dramatically, both of which can be harmful to skin health.
According to a report published in 2012,
According to Trusted Source, a ketogenic diet can help some people with acne concerns by lowering their carb intake.
3. May reduce risk of certain cancers
The ketogenic diet has being studied to see if it can help prevent or perhaps treat some malignancies.
According to one study, the ketogenic diet may be a safe and effective supplemental treatment for persons who are undergoing chemotherapy or radiation therapy for specific cancers. This is because it would cause cancer cells to experience more oxidative stress than normal cells, causing them to perish.
Because the ketogenic diet lowers blood sugar, it may also minimize the risk of insulin problems, according to a more recent study Trusted Source from 2018. Insulin is a blood sugar-controlling hormone that has been linked to several malignancies.
Despite the fact that some study Although studies in this area are limited, according to Trusted Source, the ketogenic diet may have some benefit in cancer treatment. To completely comprehend the potential benefits of the ketogenic diet in cancer prevention and therapy, more research is needed.
4. May improve heart health
When following the ketogenic diet, it is critical to consume nutritious foods. According to some studies, consuming healthy fats like avocados instead of unhealthy fats like pig rinds can assist improve heart health by lowering cholesterol.
According to a 2017 review of animal and human studies on the keto diet, some persons had significant drops in total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, as well as a rise in high-density lipoprotein (HDL), or “good” cholesterol.
The analysis concluded, however, that the good effects of nutrition on heart health are conditional on diet quality. As a result, it's critical to eat nutritious, well-balanced foods when on the keto diet.
5. May protect brain function
According to certain research, such as this 2019 review, ketones produced during the keto diet have neuroprotective properties, meaning they help strengthen and protect brain and nerve cells.
As a result, a keto diet may aid in the prevention or management of illnesses such as Alzheimer's disease.
However, additional research into the effects of a keto diet on the brain is required.
6. Potentially reduces seizures
A keto diet's fat, protein, and carbohydrate ratio changes how the body uses energy, resulting in ketosis. Ketosis is a metabolic state in which the body burns ketone bodies as a source of energy.
Ketosis, according to the Epilepsy Foundation, can help patients with epilepsy, especially those who haven't responded to previous treatments. More research is needed to establish how helpful this is, but it appears to help children with focal seizures the most.
A study published in 2019 backs up the idea that a ketogenic diet can help persons with epilepsy. The ketogenic diet may help with epilepsy symptoms in a variety of ways.
7. Improves PCOS symptoms
Excess male hormones, ovulatory dysfunction, and polycystic ovaries are all symptoms of polycystic ovarian syndrome (PCOS). Skin issues and weight gain are common side effects of a high-carbohydrate diet in patients with PCOS.
The ketogenic diet and PCOS are the subject of few clinical investigations. Five women were studied for 24 weeks in a 2005 pilot trial. A ketogenic diet improved multiple markers of PCOS, according to the researchers, including:
- weight loss
- levels of fasting insulin
- hormone balance
- ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
A review of studies published in 2019 indicated that a keto diet was beneficial for persons with hormonal abnormalities such as PCOS and type 2 diabetes. They did warn, however, that the results were too mixed to endorse a keto diet as a treatment for PCOS as a whole.
Risks and complications
The ketogenic diet has a number of potential health benefits. However, adopting the ketogenic diet for an extended period of time can have negative consequences for your health, including an increased risk of the following health issues:
- kidney stones
- a build up of fat in the liver
- excess protein in the blood
- mineral and vitamin deficiencies
Many individuals refer to the keto diet's negative side effects as "keto flu." These negative effects could include:
- fatigue
- constipation
- nausea
- vomiting
- low blood sugar
- headaches
- a low tolerance for exercise
As the body adjusts to its new energy source, these symptoms are more common at the start of the diet.
The keto diet should be avoided by some groups, including: persons with insulin-dependent diabetes, people with eating disorders, people with renal disease or pancreatitis, and women during pregnancy and nursing.
A keto diet is not recommended for people who take sodium-glucose cotransporter 2 (SGLT2) inhibitors, which are used to treat type 2 diabetes. This medicine raises the risk of diabetic ketoacidosis, a potentially fatal illness in which the blood acidity rises.
Additional Tips
It's crucial to talk to a doctor, dietician, or other trusted healthcare expert before starting any new diet, especially if you're trying to manage a health problem or disease.
To guarantee that the keto diet is a safe eating pattern, anyone interested in starting it should contact with a doctor and verify if they have diabetes, hypoglycemia, heart disease, or any other health conditions.
Keep in mind that there aren't many research on the ketogenic diet's long-term benefits. It's uncertain whether following this diet for longer periods of time is more advantageous than following less stringent healthy eating practices.
A ketogenic diet restricts or eliminates carbs entirely. Some carbs, on the other hand, provide health benefits. People should consume a diet that includes a range of nutrient-dense, fiber carbs, such as fruits and vegetables, as well as nutritional protein sources and healthy fats, for a less restrictive dietary approach.
