The Benefits And Drawbacks Of Keto Diet

Utilising a ketogenic diet or ‘keto’, is a popular form of diet in recent years. The ketogenic diet is a high-fat, low-carbohydrate diet that has gained popularity somewhat in recent years as a way to lose weight and improve metabolic health. The simplified idea of a ketogenic diet is that the body uses fat for fuel, as opposed to carbohydrates, limits calorie intake due to not consuming carbs, and because of this the body does not consume much (if any) sugar either. The ketogenic diet can definitely be an effective method to lose weight and body fat, along with other health benefits, but it also has potential drawbacks that should be carefully considered.

Benefits of a ketogenic diet:

Weight loss: The ketogenic diet can be an effective way to lose weight. By reducing carbohydrate intake, the body is forced to burn fat for energy instead of glucose when on a ketogenic diet, leading to a decrease in body fat and increased overall weight loss.

Reduced inflammation: The ketogenic diet has been shown to potentially help to reduce inflammation in the body, which is associated with a variety of chronic health conditions.

Improved brain function: The ketogenic diet has been shown to successfully improve cognitive function and reduce symptoms of neurological disorders.

Increased energy: Many people have reported increased energy levels on the ketogenic diet due to the body’s increased ability to burn fat for energy, but this remains debatable.

Drawbacks of a ketogenic diet:

Nutrient deficiencies: The ketogenic diet restricts many foods that are rich in essential nutrients, including fruits, vegetables, and whole grains. This can lead to nutrient deficiencies if the diet is not very carefully planned.

Digestive issues: The high fat intake on the ketogenic diet can cause digestive issues such as constipation, diarrhoea, and nausea for some people.

Increased cholesterol levels: The high fat intake on the ketogenic diet can lead to an increase in cholesterol levels, particularly LDL cholesterol, which is associated with an increased risk of heart disease.

Difficulty maintaining: The ketogenic diet can be very difficult to maintain long-term due to its restrictive nature. Many people find it challenging to stick to the diet over time, which can lead to weight regain, or a rebound effect with dieting, and other health issues. There is a very large number of foods that contain, or are even based on carbohydrates, which complicates a ketogenic diet, especially when planning to eat at restaurants, or similar.

Overall, a ketogenic diet may indeed be the diet that helps you lose weight or burn fat. When it comes to weight loss, a calorie deficit is always the main factor for losing fat. Using ‘keto’ can definitely make a regular calorie deficit more easily achievable for some people by eliminating carbs, but it is definitely not essential if it’s not what you choose to do. If you have researched a ketogenic diet and you think it could benefit your personal health, it could be a great idea for you, but as with any diet, personal preference is key.