The keto diet owns its name to a process called ketosis, which requires eating elevated amounts of fat. This plan has become very popular in recent years, mainly because it delivers a quick, noticeable loss of weight. However, people must be careful. Following this diet might threaten our health in the long-term.
Read on to learn more about how the ketogenic diet can help you, or possibly put your life at risk.
Keto Diet Risks
Despite showing positive results at first glance, many doctors warn about the potential risks of this diet. This high-fat, low-calorie eating program requires strict discipline from the person, and abandoning this regime may lead to one or more health problems.
Gaining Weight Again
The restrictive nature of the keto diet causes weight gain effects once people resume their previous diet. And many times, they end up with more weight than before doing the keto diet.
Experts advise keeping the ketogenic diet no longer than three months. Then, follow an eating program with fewer restrictions. Additionally, it’s recommended to be under medical watch for the whole time.
Losing Muscle Mass
People who follow low-carb, high-fat plans may lose an important amount of muscle mass along with the extra weight. Additionally, their metabolism it’s also affected.
What’s worse, these people may recover their weight at some point, yet they’d do it in the shape of fat instead of muscle mass. Since then, a person could struggle with their weight for an extended period of time.
The transition to ketosis often comes with some uncomfortable symptoms. This is called keto flu and should disappear after a few days.
Commonly, people experience fatigue, vomit, and gastrointestinal issues. If the symptoms persist longer than normal, it’s recommended to stop with the high-fat, low-calorie regime and visit a doctor.
Higher Risk of Diabetes and Heart Disease
Following the wrong menu when on a high-fat diet can dangerously threaten our health. For this reason, people should always seek medical guidance.
Although foods like bacon and butter comply with the requirements for this diet, they can increase cholesterol levels in the future. As a result, a person could develop diabetes or heart disease.
Health experts recommend vegetables, nuts, and nutritious animal proteins as the main elements of this diet.
Negative Athletic Performance
For some athletes, it might not be wise to go on a ketogenic diet. Even though weight loss usually works in favor of athletes, their overall performance could be negatively affected.
This might happen because of the few calories to burn during the exercise, i.e., not having a large energy source. During a high-intensity activity, people on keto diets could show mild to severe fatigue.
Other Potential Risks
Until further studies are made on the long-term effects of the keto diet, expert dietitians warn people about the following potential risks:
* Nutritional deficiencies
* Kidney stones
* Weaker bones
Keto Diet Benefits
Several studies and many people who tried it speak wonders about the ketogenic diet. Not just helps at weight loss but also at improving overall health.
The most remarkable benefits include:
The main reason why people try the keto diet is losing weight. And it does help to lose those extra pounds.
This happens due to the significant reduction of calorie intake, which leads our bodies to a state of ketosis. During this process, our bodies burn fat and make ketones to survive the calorie and sugar limitation.
After three days or so, people usually report weight loss and feeling with more energy.
The following are some of the most popular foods people eat to comply with the Keto diet requirements:
* Cheese, cream cheese
* Nuts and seeds
* Beef, pork chicken, lamb
* Broccoli, cucumber, asparagus, cauliflower
* Olive oil, coconut oil
Epilepsy in Children
While there’s still controversy around other health benefits, the keto diet has a 100 years-old history treating epilepsy in children.
It is considered by many doctors as the only totally proven health benefit of the keto diet.
According to recent studies, the ketogenic diet could be beneficial in combination with chemotherapy and radiation. However, it doesn’t exist conclusive evidence about the keto diet as cancer therapy. Therefore, under no circumstance should be used as the only way to treat an existing case of cancer.
Low-carb plans can work as a way to prevent dementia, especially in an older person. A 2013 study said that older people showed better memory performance after following the ketogenic diet.
People attribute the keto diet a role in treating a handful of diseases including PARKINSON’S DISEASE, BIPOLAR DISORDER, TYPE 2 DIABETES, AND POLYCYSTIC OVARY SYNDROME.
_Following a ketogenic plan can be a smart choice when pursuing one — or more — of the added benefits to weight loss, which is the main goal of a healthy diet. However, the person should be, at every moment, under strict medical supervision. Our well-being must be the priority at all times. _