Pros and cons of the keto diet according to medical studies

The keto diet has become one of the most popular eating plans in recent years.

It’s been around for decades, but with society’s never-ending quest for easy weight loss and improved health, it has seen a resurgence.

The ketogenic or ketogenic diet is a high-fat, low-carbohydrate diet that was originally used to successfully treat epilepsy in children.

About half of the children with epilepsy who tried some form of this keto diet saw their seizures decrease by at least 50 percent.

Diet has grown in importance recently due to its potential health benefits.

It aims to switch your body from burning glucose for fuel to fat. This is called ketosis and it can lead to weight loss.

A ketogenic diet can help those at risk or those struggling with metabolic, neurological, or insulin-related disorders.

However, many studies suggest that there are a number of high-level risks associated with this diet.

Benefits of the keto diet

It should be remembered that none of these professionals, while backed up by small studies, are 100 percent accurate.

There is much more research to be done, and any major dietary changes should be discussed with your doctor first.

Potential Benefits Of The Keto Diet Are:

  • Weight loss
  • Effective diabetes treatment
  • Recovery from brain injuries
  • Reduce the risk of Alzheimer’s
  • Fights Polycystic Ovarian Syndrome

Weight loss and diabetes

By reducing the amount of refined carbohydrates in a diet, many people find that they lose significant weight.

Not only that, since the keto diet is high in good fat, it can help you stay full longer and avoid insulin spikes associated with developing type 2 diabetes.

A study from 2014 analyzed 349 people with type 2 diabetes and found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a period of two years.

Recovery from Alzheimer’s and Brain Injury

Healthy fats are often associated with increased brain function and are vital in the fight against age-related degenerative diseases such as Alzheimer’s disease.

About 70 percent of the brain is fat, with numerous studies over decades showing that good fatty acids are key to developing, maintaining, and even recovering from trauma.

Fights Polycystic Ovarian Syndrome

Polycystic ovarian syndrome affects the function of organs and can have many causes Health problems for women.

Although no specific cause has been identified for the condition, it is believed to be caused by a hormonal imbalance.

Thanks to the ketogenic diet’s potential insulin-stabilizing effects, it is believed that it may be useful in treating the condition.

Cons of the ketogenic diet

Since the diet recommends a dietary composition of around five percent carbohydrates, 20 percent protein, and 75 percent fat, this can lead to large imbalances in your body.

Disadvantages of the diet are:

  • High cholesterol
  • constipation
  • Insatiable thirst and bad breath
  • Kidney stones
  • Muscle loss

High cholesterol

Since there is no real limit to the amount of fat you can consume, developing high cholesterol is often a side effect of the keto diet.

Eating high levels of saturated and trans fats can greatly increase your risk of developing heart disease.

Although a high fat diet means it shouldn’t come from unhealthy sources. There is a difference between the fat quality of almonds and bacon.

Some studies have shown increases in bad cholesterol in people on the keto diet.

constipation

Since keto limits the amount of carbohydrates you can eat in a day to around 20 to 50 grams, many high-fiber foods are out of the question.

For example, a single banana contains approximately 22 grams of carbohydrates.

Having high fiber in a diet is absolutely critical to staying healthy. Without adequate intake, there is a risk of a variety of cancers and digestive problems.

Combine limited carbohydrates with lots of fat and constipation is almost certain.

During a long-term study in Journal of Pediatrics In April 2015, constipation was highlighted as a very common side effect in children who were on a ketogenic diet to treat epilepsy.

Insatiable thirst, bad breath and kidney stones

If your body gets used to not consuming a lot of carbohydrates, you will likely develop severe thirst and bad breath.

When ketosis occurs, a side effect is often water loss. High levels of ketones in the body can lead to dehydration and an electrolyte imbalance.

This can lead to excruciatingly painful kidney stones. Published in the Journal of Child NeurologyResearch found that in children following the keto diet for the treatment of epilepsy, 13 out of 195 people developed kidney stones.

Muscle loss

For many gym goers, muscle loss is the absolute worst that can happen. But if you follow the ketogenic diet, even if you keep your activity level the same, it becomes more likely.

Small studies, an ongoing area of ​​research, suggest that “keto” can lead to muscle loss even as people continue to do resistance training.

This may be due to the way carbohydrates and protein combine to build full, strong muscles.

Without carbohydrates, one of these building blocks is missing.

Another study found that those who dieted lost more leg muscle mass than those who followed a traditional eating plan.

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