KETO DIET - PROS & CONS

Keto Diet: Pros & Cons

by Daniella Miniero (Guest Author - FIT Fashion Business Management) & Dr. Shamil

Source: https://promedicahealthconnect.org

The Keto Diet is all the rage right now in new diets to try, but the science of ketosis has been around for a while. Ketogenesis is the natural process your body reverts to when it does not have enough glucose to use as energy. Your body will begin to break down fat and create ketones as an energy source. Basically, this concept is like a backup generator except for your body! The ketogenic diet is different from other styles of eating because it’s very high in fat and very low in carbohydrates.

Glucose is a form of sugar that is usually your body and brain’s main source of energy. When your glucose is low, your body dips into your ketones that have been made from ketogenesis for energy; known as ketosis. One job your liver has is to make ketones consistently however, the amount you have will change based on your own carb and protein intake. The rate of generating ketones slows down when it is not needed. However, with the keto diet, your body doesn’t get enough glucose to use it as its fuel. Instead, your body stays in a state of ketosis. 

Pros of the Keto diet include treating and aiding in the following:

● Epilepsy: The keto diet was first used clinically to treat seizures. As well, the diet has been successful in reducing seizures for many years, with research to back up the benefits outweighing any cons of the keto diet.

● Weight loss: When first beginning the keto diet, there are some great metabolic changes. The health parameters associated with carrying excess weight improve when practicing this diet such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. Fat oxidation does increase due to the body adapting to the higher dietary fat intake however, fat oxidation and losing body fat are two different processes. When fat oxidation is higher, it does not necessarily mean that there will be a reduction in body fat. Overall calorie intake and calories burned is the main determinant in fat loss.

● Type 2 diabetes: Carb restriction can have a direct impact on glucose concentrations, lowering it over time. This is a straightforward way to get your diabetes under control however, you should always consult a registered dietitian before utilizing the keto diet as a strategy. As well, a general healthful diet and carb control can produce the same results as the keto diet.

● Cancer: The Warburg effect has established that tumor cells can break down glucose much faster (specifically 200x faster) compared to typical cells. By “starving” tumor cells of glucose, you can inhibit their growth and help prevent cancer.

Cons of the Keto diet include the following:

● Nutrient Deficiencies: Since whole food groups are excluded, nutrients typically found in those food groups that are restricted from the diet can lead to deficiencies, especially if the diet is followed incorrectly or without proper guidance. It is vital to incorporate a wide variety of foods while eating such high amounts of fat. Focus on meats, seafood, vegetables, some legumes, and fruits to make sure you are getting fiber, B vitamins, and minerals such as iron, magnesium, and zinc.

● Keto Flu: While beginning the keto diet you may experience side effects from transitioning to significantly cutting carbs, called the “Keto Flu”. Hunger, headaches, nausea, fatigue, irritability, constipation and brain “fog” may last for days.

● Adherence: Following a very high-fat diet may be challenging to maintain. Keeping yourself and your hunger satisfied with a limited variety of food and not being allowed to have some foods like fruit, rice dishes, ice cream, or cream-based soups may be challenging to maintain. To truly gain long-term health benefits from the keto diet, you must have healthy habits in place year-round, not just 30 days at a time.

● Gut Health: Removing whole grain and fruit will greatly lower one’s fiber intake, which is not great for gut health. You may have trouble going to the bathroom as consistently as you should.

Overall, the Keto diet has a lot of benefits and can really help someone lose weight, but you should always consider the cons when starting a lifestyle change in your food intake. Once you are off the keto diet, don’t go back to your old eating patterns, as you will gain all the weight back. Slowly, introduce good carbohydrates back into your diet, without overindulging, while reducing your fat intake.



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