Pros and Cons of the Keto Diet

Cons of the Keto Diet

The keto diet focuses on low carbohydrates and emphasizes fat with moderate protein. This helps people achieve a metabolic state called ketosis, where the body burns fat for fuel instead of carbs. This can lead to weight loss and other health benefits. The diet is not for everyone, however, and some people may experience side effects. Those who are interested in trying it should speak to their doctor first.

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Carbohydrates, like those found in grains, starchy vegetables and fruit, typically make up the majority of the American diet. The keto diet reduces these foods while increasing fatty foods, which can increase cholesterol and other heart disease risk factors. The goal is to limit carbs to less than 50 grams per day for optimal ketosis. There are a few exceptions, such as avocado, star fruit and berries. These are a good source of fiber which helps prevent constipation and digestive issues.

Some of the pros of the keto diet include reduced hunger and more energy. It can also help lower blood sugar, improve heart disease risk factors and promotes a healthy body composition. It can be difficult for some to adjust to the lack of carbs, though. It can cause a variety of symptoms including flu-like feelings, known as the “keto flu,” which is a temporary condition as your body switches from using glucose for energy to burning fat. It can also lead to increased cholesterol levels, but this depends on your genetics and other health factors.

Pros and Cons of the Keto Diet

There are a few key things to remember about the keto diet to ensure you get the most out of it. One of the most important is to track your carb intake carefully. It is also a good idea to avoid artificial sweeteners and other processed food additives, as these are often high in sugar. It is also important to eat high-quality, unsaturated fats, such as avocados, nuts, seeds and olive oil.

Lastly, it is important to stay hydrated and monitor ketone levels on occasion. It can be easy to become dehydrated on a low-carb diet, as you are cutting out many sources of water and fiber. Additionally, if you are not careful, the keto diet can lead to deficiencies in minerals such as sodium, potassium and calcium, so it is vital to add in extras from healthy sources.

The keto diet is a popular choice for those who want to lose weight, but it is not always effective for everyone. It can be hard to find the right balance of calories with such a restrictive approach, and it is easy to overdo it on the saturated fats in some of the recommended foods.

In addition, the keto diet can be dangerous for certain groups of people, especially pregnant and breastfeeding women. The changes in metabolism and fluid retention that occur during the keto diet can decrease milk production and stunt fetal growth, according to a 2019 study published in Cases in Nephrology.