Keto Diet: Is It Worth It?
Keto diet is commonly promoted as a miracle in the weight loss industry, however, this diet plan is, in fact, a medical diet which may lead to serious effects.
When it comes to losing weight, high protein, and low carb diet primarily grab your attention. Diets like the South Beach Diet, Atkins Diet and The Paleo Diet all come into this category. These are also mentioned as keto diet plans.
However, an authentic keto diet is totally different. As opposed to other low-carb eating plans that rely on protein, ketogenic diet focus on fat that provides almost 90 percent of calories each day.
How it works?
When you follow a keto diet, it forces your body to utilize an alternative source of fuel. Rather than depending on glucose or sugar which can be found in plenty in carbohydrates, a ketogenic diet depends on ketone bodies, an alternative form of fuel produced by your liver using the fat that’s already stored in your body.
Losing fat appears to be a perfect way of losing weight. However, forcing your liver to produce ketone bodies can be tough:
It requires the person to deprive himself/herself of carbs, i.e., no more than 20g – 50g of carbs each day.
It can usually take a couple of days before you can successfully reach ketosis.
What do you eat?
The keto diet requires you to consume a high amount of fat during each meal. For instance, during a daily diet of around 2,000 Cal, you may need around 40g of carbs, 75g of protein & 165g of fat. But, the exact amount may depend on your specific requirements.
Protein is required while following a keto diet, however, it may not normally discriminate between high-fat protein foods and lean protein foods.
Keto diet does have a number of risk factors primarily since it requires you to consume foods with high saturated fat. As per the suggestion of McManus, you must restrict saturated fats to less than 7 percent of your day-to-day calorie needs since it may lead to heart ailments.
Other possible risks:
Deficiency of Essential Nutrients
Not consuming different types of fruits, grains, and veggies could lead to the deficiency of vital micronutrients, like magnesium, vitamin B & C, phosphorus, and selenium.
Kidneys play a key role in processing proteins. Thus, there is a great chance that a ketogenic diet might overload your kidneys.
Due to increased fat consumption, the diet might cause serious damage to your liver or worsen any existing issues.
Since this diet is low in fiber, it may lead to digestive problems.
A diet that is low in healthy carbs could result in irritability and confusion.
Are there any good alternatives to the keto diet?
Typical low-carb diet plans (like Paleo or Atkins) change a true ketogenic diet. However, they can lead to identical risk in case you go extreme on proteins and fats while laying off the carbohydrates.
So what’s the reason so many people follow a particular diet routine? “Because you can find them everywhere, and individuals hear constantly that they are effective,” according to McManus. Theories in regards to the success of such diets include reduced appetite as fat tends to burn much slower as opposed to carbs. “However, we are not sure about its long term effects,” she states. “And consuming a diet with limited nutrients, irrespective of your plan can be quite a challenge to sustain. The moment you start with your regular eating plan, the weight may most probably return.”