Recently, huge celebrities and influential personalities have been obsessing with the new weight-loss “trend” called the ketogenic diet. From LeBron James to Gwyneth Paltrow, this diet plan is clearly not giving up its place on the popularity ladder. But the most important question is: Is it safe? Does it live up to the hype?
Ketogenic diet, also known as ‘keto diet’, is a strictly low-carb diet which pushes your body to utilize fat as fuel instead of glucose. Basically, the goal is to lower the carbohydrate intake so your body can enter a quicker fat burning process.
Individuals who choose to follow the keto diet should prepare for the low carb high fat diet plan, which includes eating less than 50 grams of carbohydrates a day. Once your body gets used to the food intake, it will become fueled solely by fat in no time.
If you’re trying to lose weight, the keto diet is a quick and efficient way to achieve it.
The National Center for Biotechnology Information recently conducted a study using 83 obese patients (39 men and 44 women) with a body mass index greater than 35 kg/m2, and high glucose and cholesterol levels as respondents. Their total cholesterol, body weight, and body mass index were monitored before and after treatment. Results showed that their weight and body mass index of the patients decreased drastically in the span of 24 weeks.
Because the fat that your body accumulates does not affect insulin, ketogenic diet can be beneficial for those who are diabetic.
According to the World Health Organization, 400 million people worldwide have diabetes. One of the reasons cited was high carbohydrate intake, which eventually results to the increase of blood sugar.
The strict ‘no-sugar diet’ of keto is a very effective treatment to individuals suffering from diabetes.
Downside of the diet framework
With all these food intake provisions of the ketogenic diet, your body might actually suffer from nutritional deficiencies.
Recent studies show that engaging in long-term ketogenic diet does have dangerous side effects, which includes muscle loss, kidney damage, and acidosis.
Abstaining from eating certain food groups for a long period of time puts your body at a vulnerable state. Because of the drastic change in diet brought by ketosis, dozens of nutritional deficiencies can possibly be triggered.
Limiting carbohydrate intake means a higher fat and protein intake. Since your body is under ketosis, overconsumption of saturated fats is your next big concern. You got rid of the high blood sugar, but you can’t get away with heart problems.
Clearly, with the strict nature of the diet, following a ketogenic diet can be unsustainable and inefficient. Ketogenic diet follows an extreme technique in order to move the scale down a few pounds, and basically eliminates all happiness in eating good food.
Personally (and I think all foodies will agree), the best diet plan you can give yourself is cutting back on ultra-processed food, getting proper exercise, and observing overall wellness.
London, J. (2018, January 23). Ketogenic Diets Are B.S. for Weight Loss — Here’s Why. Retrieved February 5, 2018, from http://www.goodhousekeeping.com/health/diet-nutrition/a47695/what-is-the-keto-diet/
Dashti, H. M., & Matthew, T. C. (n.d.). Long-term effects of a ketogenic diet in obese patients. Retrieved February 7, 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
Here’s A Simple Explainer On The Ketogenic Diet. (2017, March 5). Retrieved February 7, 2018, from http://m.huffingtonpost.co.za/2017/03/05/heres-a-simple-explainer-on-the-ketogenic-diet_a_21873598/