Low-carbohydrate, high-protein eating plans attracts interest in the world of weight-loss diets. One of the famous weight loss plan all over the world is the keto diet.
Any extremely low- or no-carbohydrate diet that pushes the body into a state of ketosis is the ‘keto’ diet. It is a high-fat, low-carbohydrate and moderate-protein diet that helps to lose weight by achieving ketosis, which is a metabolic state where the liver burns body fat and provides fuel for the body, as there is limited access to glucose.
According to the experts, “many versions are doing the rounds since this one was designed for children suffering from epilepsy to gain control over their seizures. Typically, popular ketogenic diets suggest an average of 70-80 percent fat, 5-10 percent carbohydrate, and 10-20 percent protein”.
Working of Keto diet
The purpose of the keto diet is to push your body to use a different fuel type. Instead of depending on sugar (glucose) coming from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a source of fuel the liver generates from stored fat.
- The burning of fat is an absolute way to lose fat in the body. But it’s complicated to get the liver to produce ketone bodies
- It needs less than 20 to 50 grams of carbs a day to lose carbohydrates content (keep in mind that there is about 27 gram of carbs in a medium-sized banana).
- Usually, gaining a state of ketosis takes a few days.
- It can intervene with ketosis by absorbing too much protein.
Keto diet hazards
There are several risks to a ketogenic diet and can affect the lifestyle of the people. The main disadvantage is that it contains high saturated fat. According to reports, saturated fats should not exceed 7 percent of daily calories because of the connection to heart disease. And certainly, a rise in ‘bad’ LDL (Low-density lipoprotein) Cholesterol, which is also correlated to heart disease, is associated with the keto diet.
The other possible keto risk involves
- Deficiency of nutrients: As reported, the people may be at risk for micronutrient deficiencies, including selenium, magnesium, phosphorus, and vitamins B and C, if one does not eat a large variety of vegetables, fruits, and grains.
- Liver issues: The diet could make any existing liver difficulties more dangerous, with too much fat to metabolize.
- Kidney problems: The kidneys aid with protein metabolization, and experts suggest they could be overwhelmed by the keto diet. (The latest recommended protein intake is 46 grams per day on average for women and 56 grams for men).
- Constipation: The keto diet is low in foods such as grains and legumes that are fibrous.
- Fuzzy thought and shifts in the mood: Experts says, “The brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability”.
Such can aggravate so be sure to talk to a doctor and registered dietitian before endeavouring a ketogenic diet.
Doctors recommend that if one undergoes keto, one can increase the consumption of water. To check if any side effects occur, they should ensure that they stay under medical supervision.
Experts say that “One should see how one’s adherence is towards extreme diets, and remember that ‘yo-yo diets’ that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet, one should embrace a diet that is sustainable over the long term”.
It is safer to have a healthy, unprocessed diet rich in very colourful fruits and vegetables, protein-rich meat, fish, whole grains, nuts, seeds, olive oil, and plenty of water.
Once the people resume a healthy diet even if it is keto diet or other diets, the weight likely will automatically be controlled and it will lead to a healthy life.