A high fat low carb diet that will help you to lose weight, does it sound like an ultimate diet plan? The Ketogenic diet helps to lose weight, reduces acne, reduces the risk of some cancer, improves PCOS, and is good for people with diabetes. Although formerly it was used just as a dietary therapy for epilepsy, it is now adopted by many to tackle different health conditions. But can anyone start following this diet? You should consult a doctor before you adopt the keto diet so that the doctor can suggest you according to your health condition. And how sustainable is it in the long term?
Before getting into the whole hows and whys of the keto diet, we will go through a little into what the keto diet basically is. In ketosis, the liver burns fat instead of carbohydrates to gain energy for your body. As it’s a high-fat diet a strict percentage of protein and carbohydrate depends on which keto diet you choose; there can be some side effects. So, here we will discuss some of the major drawbacks of the keto diet.
The Keto diet is great for people with diabetes, especially type 2 diabetes, as it contains a very low percentage of carbohydrates. However, some research and studies also show that keto can cause a sudden drop in blood sugar and hypoglycemia, and the risk is even higher for those on insulin. Besides, the keto diet lacks whole grains, which is a beneficial ingredient for diabetic patients.
As the keto diet contains high levels of fat, it has its consequences. There is no specification of saturated fat and unsaturated fat on keto. Unsaturated fats like fish, cashews, almonds, sunflower seeds, chia seeds are good for your heart. On the other hand, saturated fats like beef, butter, cheese, and many other animal-based fats will raise cholesterol and cause many heart diseases. So, if the individual is not concerned about the kind of fat source he/she is including in his diet, they can put themselves at high risk of heart disease.
Dietary evaluations of the nutritional sufficiency of ketogenic diets have been carried out, despite the fact that they are widely accepted by the general population. As keto lacks fiber and starchy vegetables, it can lead to nutrient deficiency that can further create other issues. For example, gut health can be hampered, your skin might break out, hair fall and other signs of lack of balanced nutrition can show.
Kidney stones are a common effect of following keto for a long time. Studies show that 13 out of 195 kids got kidney stones who went for keto as a treatment for epilepsy. High amounts of processed meat and animal protein can damage your kidneys. Also, keto is a big no for people with kidney disease.
You must adhere to a rigorous diet when following the ketogenic diet; cheating even once will negatively impact your entire trip. It is quite hard to follow such a diet, when you are out and about, or when there is any festival or anything. Also, if you have no knowledge of cooking, it gets harder to find keto food outside. So, it’s not easy to maintain keto for a long time. Budget and availability are also a concern.
In the short term, the ketogenic diet has been associated with weight reduction and other health advantages; but, over time, it may cause nutritional deficits, digestive difficulties, poor bone health, and other disorders. Before attempting the keto diet, anyone with diabetes, renal illness, heart or bone disorders, or other medical issues should see their healthcare professional because of these dangers.
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Sayeda Jannatun Nahar
Intern, Content Writing Department
YSSE