Is the Keto diet really that good?

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The regular Keto diet comes with great promises of weight loss and many health benefits, but what risks does the Keto diet have? Many nutritionists say that the ketogenic diet or keto menu is extremely strict and difficult for everyone to maintain.

1. What is the keto diet?

In essence, a keto diet is a diet that helps the body release ketones into the bloodstream. Most cells will preferentially use blood sugar derived from carbohydrates for energy. In the event that blood sugar cannot be made from food, the body will begin to use stored fat for energy and build molecules called ketone bodies (this process is called ketosis). When the body reaches a state of ketosis, most cells will begin to use ketone bodies to generate energy for the body. Your body will switch from using blood sugar to using stored fat as an energy source. Usually, this process happens in two to four days, after you eat less than 20 to 50 grams of carbohydrates per day. You should remember that this is individual and that some people need more limited amounts of sugar to start producing enough ketones.

Because the body lacks carbohydrates, the ketogenic diet needs to be supplemented with protein and fat. Protein can include lots of meat, eggs, processed meats, or nuts, butter, oils, seeds, sausages, cheeses, fish, and vegetables. Carbohydrates usually make up at least 50% of the daily diet composition. One of the drawbacks of this diet is that some people tend to eat too much protein and unhealthy fats from processed foods, and low in fiber. Patients with existing kidney disease need to be cautious as this diet can aggravate the condition. In addition, some people may feel tired at first, while others may experience bad breath, nausea, vomiting, constipation, and trouble sleeping.

2. What is Ketosis?

Ketosis is a metabolic adaptation to help the body survive without food. The body uses ketones for energy produced by the liver from fat, instead of using glucose from carbohydrates.
To achieve a state of ketosis, your Keto diet needs 75% of calories from fat, compared to just 20-35% as usual. However, the Keto diet also requires about 5% of calories from carbohydrates and about 20-50 grams of protein per day. Experts say it will take about 72 hours for you to start transitioning into ketosis.
People following the keto diet should use foods like fatty fish, eggs, nuts, seeds, vegetables, dairy, meat, butter, low carb oils. High-fat foods like unsweetened chocolate or coconut oil will help you reach your fat goal. Keto foods like red meat and nuts can be expensive. Products advertised as Keto diets like keto coffee and other supplements are also expensive and unnecessary.

3. Is the keto diet good for health?

Nutritionists say it is possible to lose weight with a keto diet and reduce blood sugar. Usually, the weight gain can come back after you stop the keto diet and more weight can be gained. You should consult your attending physician before starting any new diet.
There is strong scientific evidence that the Keto diet helps to reduce seizures in children, sometimes as effective as medication. Because of this neuroprotective effect, the keto diet may be beneficial for other neurological disorders such as Parkinson's, Alzheimer's, sleep disorders, autism, multiple sclerosis, and even even brain cancer. However, there are no human studies to recommend the use of ketosis for the treatment of these conditions.

Weight loss is a process that the patient applies simultaneously with the ketogenic diet. Previous research has shown that there is good evidence of faster weight loss if patients follow a ketogenic or carbohydrate-restricted diet compared with a traditional low-fat or even low-fat diet. Mediterranean diet. However, the difference in weight will gradually equalize over time.
The Keto diet has also been shown to improve blood sugar control in patients with type 2 diabetes. There is even more evidence to help improve cholesterol levels. Some studies have shown that there are patients with an initial increase in cholesterol levels but after a few months of application, there is a decrease in cholesterol. However, there are no long-term studies demonstrating the effects of this diet over time in patients with diabetes and high cholesterol.

4. What are the dangers of the keto diet?

If you are taking antidiabetic drugs that help lower blood sugar, your dose may need to be adjusted within a few days. Applying the Keto diet provides good sources of heart-healthy fats, however, if patients are not educated about healthy fat food sources, consuming too much saturated fat can cause health problems. The opposite effect increases the risk of heart disease.

5. Is the keto diet safe?

The keto diet can cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto can also cause social isolation or eating disorders. Keto is not safe for people with any condition involving the pancreas, liver, thyroid or gallbladder.

Kleinman says someone new to the keto diet can also experience what's known as the "keto flu" with symptoms like stomach upset, dizziness, decreased energy, and mood swings caused by your body. adapted to keto.

6. Is the Keto Diet Bad For You?

Nutritionists all say they wouldn't recommend the keto diet to their patients because it's not realistic or sustainable. A diet that limits fresh fruits and vegetables, whole grains, and low-fat dairy can lead to long-term weight loss and overall health.
There is no one-size-fits-all diet. Do your research, consult a dietitian, discuss it with your doctor and make sure you're being safe.

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