Pros and cons of the keto diet

The ketone (ketogenic) diet is considered effective for losing weight in a short time, and is preferred by many Hollywood stars. The keto diet also has huge benefits in treating diabetes, Parkinson’s disease, epilepsy, obesity, and fighting cancer cells. But eating a high-fat diet still has both advantages and some disadvantages. Learn the pros and cons of this diet before embarking on a high-fat, low-carb diet.

What is a keto diet?

The keto diet is a diet based on a low-carbohydrate, high-fat diet. Many nutritionists believe that fat is the enemy, but this is not the case with the keto diet. This diet is similar to other strict low-carb diets, but the difference is that the keto diet is designed to put the body into a state called ketosis. This is a state where carbohydrate intake is very low so they burn fat to provide energy to the body.

To achieve ketosis, you need to focus on eating foods that are high in fat and protein but low in carbs. 5-10% of food consumed is carbohydrates, and most of the energy comes from fat, while the remaining 20% ​​is protein. The consumption of carbohydrates in people on a keto diet is only about 10% of their daily diet, which is equivalent to one slice of bread per day. Although effective, this dietary principle is controversial because it is believed to cause certain health problems.

Pros of the Keto Diet

Fast weight loss. The keto diet is a fast way to lose weight. If you are in a situation where you need to lose weight in a short period of time, this diet may be the right choice.

Energy generation. Want to increase your stamina for your daily activities? A low carb intake can stop the rise in blood sugar, making the energy you produce more stable.

Suppresses appetite. High fat content in your body can reduce your desire to eat carbohydrates. You don’t feel hungry for a long time.

Reduces cholesterol levels and heart disease. Research shows that a low-carbohydrate diet can help people live longer and reduce the risk of heart disease in adults under the age of 65.

Clarity of mind. Proponents of the keto diet claim that the “fog” in their brain is reduced when they follow this diet. Thanks to her, clarity of mind and thoughts increase concentration.

Cons of the Keto Diet

Ketoflu. A low-carbohydrate diet causes flu-like symptoms, cramps, headaches, and hunger during the first few weeks. This makes the keto diet not the best option for weight loss.

Muscle mass does not increase. Although the ketogenic diet is designed to burn fat, it is not suitable for those looking to build muscle. It inhibits the ability of insulin (a hormone that builds body weight) to activate muscle protein, thereby inhibiting the process of building muscle mass.

Product restriction. The keto diet severely restricts the consumption of certain food groups, especially sugary foods. If you can’t stop eating junk food and all kinds of sugar, this diet will be very difficult for you. She also limits her intake of high-fructose fruits.

Difficult to maintain in the long run. This point is somewhat subjective, but being on a ketogenic diet can be tricky in the long run. This is because carbohydrates are easy to obtain as an energy source. You can easily succumb to temptation or accidentally eat high-carb foods.

Depletion of muscle glycogen. The very low carbohydrate intake of a ketogenic diet leads to the depletion of muscle glycogen (long-term energy stores). This is especially bad for fitness fans.