Keto Diet Advantages and Disadvantages

The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan. To follow the keto diet correctly, you must follow a few basic rules and principles:

1. Carbohydrate Restriction: Keep your daily carbohydrate consumption to 20-50 grams of net carbs.

   Net carbohydrates are estimated by subtracting fibre and certain sugar alcohols from the total carbs in the food.

2. High Fat Intake: Fats account for a considerable amount of your daily calorie intake.

   Healthy fats should account for approximately 70-75% of your entire caloric intake.

   Avocados, almonds, seeds, olive oil, coconut oil, and fatty fish are good healthy fats sources.

3. Moderate Protein Intake: Protein is an important component of the keto diet, but it should not be consumed in excess.

   Protein should account for 20-25% of your daily caloric intake.

   Meat, poultry, fish, and eggs are good protein sources.

4. Stay Hydrated: To stay hydrated, drink lots of water throughout the day, as the keto diet can have a diuretic impact. T

   his results in increased water loss. Electrolyte imbalances are possible, so include salt, potassium, and magnesium-rich foods or supplements as needed.

5. Low-Carb Veggies: Choose low-carb veggies over starchy vegetables. These provide important vitamins, minerals, and fibre while limiting carbohydrate consumption.

   Here are some examples of low-carb veggies:

1. Leafy greens

2. Broccoli

3. Cauliflower

4. Zucchini 

6. Sugar and Grains: Avoid all types of sugar, including table sugar, honey, and high-fructose corn syrup.

   Also, avoid grains such as wheat, rice, and oats, which are heavy in carbohydrates.

7. Read Food Labels: Check food labels carefully to find hidden carbohydrates and extra sugars in processed meals.

   Carbohydrate intake can be increased by ingredients such as maltodextrin, corn syrup, and specific sugar alcohols.

8. Plan Your Meals and Track Your Macros: Meal planning is essential on the keto diet to maintain proper macronutrient balance. Prepare meals heavy in healthy fats, moderate in protein, and low in carbohydrates.

   Many people use apps or meal diaries to keep track of their daily macronutrient intake. This ensures they stay within their carbohydrate, fat, and protein target ranges.

9. Monitor Ketosis: This can be tested using urine strips or blood ketone metres. It assists you in determining whether or not you are in a state of ketosis.

10. Consider Supplements: To avoid deficits in electrolytes such as salt, potassium, and magnesium, some people may need to take supplements.

The ketogenic diet gained prominence due to its reported health advantages and weight loss effects. Listed below are the major health benefits associated with the keto diet. 

1. Weight Loss and Maintenance: A primary benefit of the ketogenic diet is its ability to help achieve rapid weight loss.

   Restricting carbohydrates enough to be in a state of ketosis leads to a significant reduction in body fat and an increase or retention of muscle mass.

2. Blood Glucose Control: A ketogenic diet lowers and stabilises blood sugar levels. Carbohydrate is the nutrient (macronutrient) that raises blood sugar the most.

   Because ketogenic diets are very low in carbohydrates, they eliminate the larger rises in blood sugar.

3. Insulin Sensitivity Restoration: A keto diet eliminates the root cause of insulin resistance, which is high levels of insulin in the body.

   This diet helps promote sustained periods of low insulin, as low carbohydrate levels mean lower insulin levels.

4. Improved Cholesterol Levels: Ketogenic diets usually result in improvements in cholesterol levels.

   It is usual for LDL cholesterol levels to go down and HDL cholesterol levels to go up, which is healthy.

5. Appetite Suppression: Due to the high-fat content of the keto diet, it can help suppress hunger and enhance fullness. This makes it simpler to limit calorie intake.

   The keto diet is especially beneficial for people who struggle with overeating or food cravings.

6. Enhanced Mental Focus: The keto diet is beneficial for people suffering from Depression, Alzheimer’s disease, and Parkinson’s disease. According to a neuroscience study done in 2018, it helps in balancing the neurotransmitters and also reduces anxiety.

   Ketones, which are byproducts of fat metabolism, provide a consistent energy source for the brain under glucose-deficit conditions. 

7. Health Benefits for Specific People: The keto diet helps reduce seizures in paediatric patients with epilepsy.

   Endurance athletes and bodybuilders also use it to scrape fat in short time frames.

Like any nutritional regimen, the keto diet also comes with disadvantages.

It’s important to be informed since this can help you know how well it will fit into your diet. Here's an overview:

1. Effects on the Body: The keto diet, while effective for weight loss, can have notable effects on the body:

1. Deficiencies in Nutrients: Since the keto diet is low in carbohydrates, it may not provide all the nutrients.

   Prolonged diet adherence without adequate preparation might result in fibre, vitamin, and mineral deficits.

   To eliminate this issue, it’s important to do thorough meal planning that includes all nutrients. 

2. Keto Flu: As the body adjusts to ketosis, some people experience symptoms such as fatigue, headaches, nausea, and irritability, referred to as the "keto flu."

   These symptoms, while temporary, can be uncomfortable. Let your body gradually adapt to the new diet. 

3. Potential Increase in Bad Cholesterol: The increased consumption of saturated fats might increase LDL cholesterol levels (the "bad" cholesterol).

   Thus, it is important to keep track of your cholesterol levels.

4. Constipation: Some people may have constipation due to the keto diet's low fibre consumption.

   It's important to prioritise keto-friendly fibre sources like leafy greens and low-carb veggies. 

5. Increased Risk of Kidney Stones: One of the major disadvantages of the keto diet is an increased risk of kidney stones.

   This risk is mostly due to the diet's high animal protein content and the possibility of dehydration.

   This can result in the production of kidney stones. To reduce risk, remain hydrated, limit protein intake, and talk with a doctor.

6. Dehydration and electrolyte imbalance: Although uncommon, diabetic ketoacidosis (a severe disease characterised by extremely high levels of ketones and blood sugar) can occur in patients with type 1 diabetes.

   This can be possible if their insulin is not carefully managed on a keto diet. Ketoacidosis can lead to dehydration and electrolyte imbalance.

7. Leg Cramps and Hyponatremia: Leg cramps are a common side effect of the keto diet. This can happen for a variety of reasons, including electrolyte imbalance.

   The diuretic effect of the diet can result in increased sodium, potassium, and magnesium excretion.

   Muscle cramps might be exacerbated by low sodium levels (hyponatremia). Anyone following the keto diet needs to get enough electrolytes and stay hydrated.

8. Bad Breath: Many people who follow the keto diet report having foul breath, commonly described as "fruity" or "metallic."

   This is a typical side effect caused by the emission of acetone, a form of ketone, in the breath.

   This problem can be mitigated by practising good dental hygiene and staying hydrated.

9. Loss of Muscle Mass: While the keto diet can result in significant weight loss, some of that weight loss may be due to muscle tissue loss.

   The diet's concentration on high-fat, low-carb foods can often lead to a lack of protein intake, which is necessary for muscle maintenance. You must include lean protein sources in your diet to prevent muscle loss.

2. Affects Lifestyle: The impact of keto diet extends beyond nutrition, affecting various aspects of daily life:

1. Limited Food Options: Due to the restrictive nature of the keto diet, meal planning and dining out can be difficult.

   Many conventional foods, such as bread, pasta, and high-carb snacks, are prohibited, perhaps leading to mealtime monotony.

   It’s important to experiment with new food options without sacrificing health. 

2. Weight Regain: The long-term sustainability of the keto diet can be difficult for many people.

   When carbohydrates are reintroduced, there is a danger of regaining lost weight.

   Some people may also find the diet difficult to maintain over time. Consistency can be maintained if people see the keto diet as an enjoyable option rather than a strict one. 

3. Social and Lifestyle Challenges: When following the keto diet, social situations, holidays, and dining out can become more challenging.

   This could compromise one's social life and general lifestyle.

4. Food Obsession: The strict requirements of the keto diet, particularly the carbohydrate restriction, can lead to an unhealthy obsession with eating.

   This could include continually tracking macronutrients and having anxiety over eating choices. Food obsession can lead to unhealthy eating practices in some people.

The long-term effects of a keto diet have not been well-documented.

Thus, it is unclear what potential keto diet disadvantages or advantages may occur with continued adherence.

There are several keto diet advantages and disadvantages. The major upsides include weight loss and appetite suppression. However, there are also keto diet disadvantages like nutrient deficiencies and limited food choices. 

Before you begin the keto diet, talk to a doctor about whether it is a good choice for you. The experts at HexaHealth can advise you on what weight loss strategy will benefit your body and lifestyle. So, book your consultation today!

Suggested Reads:

1. Vegetarian Keto Diet Plan
2. Indian Keto Diet Plan