The ketogenic diet plan is one in which you maximize your sugar intake and instead add more fat. By minimizing carbohydrate intake and fat consumption, ketosis is rapidly formed, a state in which the liver tries to convert excess and exogenous fats in the body to synthesize ketones, which can feed the body as energy instead of glucose. Of course, you will also have many difficulties and side effects for this dietary process, some positives, and others. A standard keto diet model is essentially composed of about 70 percent fat, 15-20% protein, and the rest carbs. If you eat about 1000 calories per day, then follow the ratio above to divide your diet accordingly.
Here’s a breakdown of the keto diet pros and cons you need to know.
Keto diet pros
Useful with Epilepsy
The diet itself is rooted in scientific studies related to epilepsy. Specifically, it has been used in epilepsy patients to minimize major seizures and has been successful for many years in the last century. This is also one of the first indications of doctors supporting epilepsy patients, a remarkable achievement of world medicine.
Applications for weight loss diets
From the early successes in medicine, this diet has been applied to people who lose weight. This diet principle helps the person who needs to lose weight when it burns quickly and maximizes residual fat in the body. There are some big changes in initial metabolism with diet.
Type 2 diabetes
Limiting the intake of carbs drastically reduces blood glucose levels over the long term. Thereby indirectly maintaining and helping patients control their diabetes. But obviously, you need to consult a medical professional to consider using. Because anyway, the keto diet leaves many undesirable effects.
Currently, this diet’s application to cancer patients is still being researched and authenticated, but there are promising results through a few studies at the laboratory level. Specifically, cancer cells need glucose for growth and development. So adopting a low-carb diet like the keto diet is logically effective. This could be an area with a lot of research potential in the future
Increased neuron performance
The keto diet directly affects brain function. Specifically, you may not know, but excess fat in the body can cause the nerves’ compression and cause migraines.
The keto-born diet not only tackles this excess fat slowly but also helps to strengthen exogenous lipids, which have been shown to ease headaches. Many studies have shown that overweight people can experience relief from previous migraines after eating a keto diet.
Besides, many studies have also mentioned that ketones, which are created from the ketogenic diet, can improve outcomes after traumatic brain injury in children.
Other evidence suggests that energizing the brain with ketones may improve outcomes after traumatic brain injury in children, although most studies today have only animal models.
Keto diet cons
There will be many people asking questions like “is ketosis safe?”; “Is ketosis bad or dangerous?”; “What are the side effects of using keto in the long term?” and here will be our answer.
Long-term overuse of the diet has some consequences for the dieter. This is also one of several reviews from public health studies at Harvard. After a long-term ketogenic diet, most of the side effects are likely to be hyperuricemia, risk of kidney stones and calcium deficiency, and a few other consequences.
Deficiency of trace elements and minerals
On a keto diet, you should almost completely abstain from fruits and vegetables. This feature is a disadvantage if you must abstain for a long time. Because each food group provides you with a different set of nutrients, you will gradually become deficient in essential vitamins and minerals such as iron, magnesium, vitamins A, C, B12, and folic acid, which are required for the spinal cord to make blood for the body.
You will experience this in the early stages of ketosis. At this stage, carbs are cut off dramatically while your body gets used to consuming it. So your body will now fall into a state called “sugar addiction symptoms.” There, your body experiences a feeling of fatigue in muscle groups. There are also other manifestations such as headache, dizziness, irritability dizziness. All these manifestations are called keto flu.
The ability to adhere to a strict keto diet is also a challenge for many people who want to follow it. Your body has a hard time resisting the urge to eat starchy foods like rice dishes, barley, and pleasurable foods like fresh, sugary fruits, cream, or soup. It is difficult to resist.
What’s more, a healthier starchy diet that can help you balance all the essential nutrients, in the long run, is probably better than sticking to a diet that’s too harsh to lose weight. Fast in just 30 days at a time
Affects the normal physiological state of the intestinal tract:
You may experience symptoms of constipation and have a more challenging time going to the toilet every day. Keeping an unbalanced diet is the cause of the lack of fiber, which is the leading cause of this problem. Your gut health is likely to deteriorate if you try to go on a keto diet for a long time.
Potential risks of many diseases
Since this keto diet principle prioritizes high-fat consumption, many dieters lacking knowledge will be able to overdo saturated fats derived from animal fats and are relatively inexpensive. Getting a diet is more comfortable to pay. But this will increase the dieter’s risk of cardiovascular disease and kidney stones. Besides, the use of more protein, saturated fat is also a direct cause of uric acid in the body, which is a direct cause of gout.
Note that medical experts recommend for keto diets
Things to do
- You need to choose healthy fats to eat
- You should add more fiber from green vegetables that are fewer carbs for better digestion
- Add fruits with more water and less sugar
- Eat foods that are naturally processed and are low in preservatives
- If eligible, you should choose 100% organic products.
- You need to drink lots of water.
- Plan menus to actively shop and ensure proper dietary compliance
- If the undesirable effects are worsening, you should consider changing the menu content.
- Try to cultivate information and knowledge about dietary nutrition.
- Use animal bone juices and nuts to replenish the body’s trace elements.
Things you shouldn’t do
- When you have a history or risk for intestinal diseases, hepatitis, diabetes, high blood pressure, or heart disease, it’s better not to try the keto diet.
- Responsible for fast food in the supermarket
- Avoid unsaturated fats that are not organic to balance between the pros and cons of the keto diet
- Do not overeat at a time, and you can split one snack to eat with.
- Don’t be too strict about the number of calories you consume each day. It doesn’t have to be so precise.
The above is a full breakdown of keto diet pros and cons, which we think is essential for all who wish to pursue this diet to lose weight. Our final advice is that you should weigh the pros and cons of a ketogenic diet so that you can avoid the dangers caused by its undesirable effects. This article is informational and educational only, and we are responsible for the information we submit.