The ketogenic diet is a very low carbohydrate, moderate protein, high fat diet. This diet has become very popular recently because it is based on scientific evidence and gives you instant results. People have lost hundreds of pounds after going on a ketogenic diet.
Like any diet, the keto diet has its benefits and risks. Before jumping on the keto diet bandwagon, you need to weigh both its pros and cons. We will make your research easier by discussing the pros and cons of the keto diet here.
How does a ketogenic diet work?
The ketogenic diet is based on the principle of “ketosis.” Ketosis is when the body uses fat instead of carbohydrates as its main energy source, and the liver converts fat into ketone bodies.
Instead of carbohydrate-rich meals, eat high-fat meals that shift your body’s metabolism from stored glycogen to stored fat. It’s like turning your body into a “fat burning machine”. The body uses stored fat for all activities and you get in the best shape.
The ketogenic diet was first created in the 1920s for children with epilepsy, but this diet has been used to lose weight since the 1980s.
Benefits of a ketogenic diet
1. Rapid fat loss:
The ketogenic diet is the fastest way to lose fat, especially stubborn fat around your stomach. The keto diet preserves muscle mass and purely reduces fat. This is the healthiest way to lose weight.
You can experience up to 15 pounds of weight loss in the first two weeks. This rapid weight loss is water weight. 1g of glycogen holds up to 4g of water in your body. When glycogen stores are depleted, the body loses weight. I notice that my clothes are loose around the waist. That’s a good sign that your body is responding to the keto diet!
Your body then uses the fat stored around your thighs, abdomen, and neck to lose weight. Fat is mobilized from stores to provide energy for daily activities.
Research shows that low-carbohydrate diets are better at losing weight and sustaining weight loss than low-fat, low-calorie diets. Studies have proven that a ketogenic diet can help reduce “weight gain” after bariatric surgery.
The keto diet is recommended as an alternative to a low-fat diet before weight loss surgery. Studies have shown that patients on a ketogenic diet recover faster and have better hospital stays than those on a low-calorie diet.
2. Increased satiety:
When you’re on a diet, you almost never feel full. Traditional diets restrict caloric intake and rely on low-calorie foods that don’t keep you full for long. We are always hungry and tend to eat a lot and have poor eating habits. A ketogenic diet solves this problem and keeps you feeling full.
The body takes time to digest protein. It is not easily digested like carbohydrates. Fat promotes satiety. The ketogenic diet has also been shown to lower levels of ghrelin (the hunger hormone) in the blood. This suppresses hunger and appetite.
3. Lower blood sugar level:
Diabetes affects approximately 90 million people worldwide. Many more people suffer from prediabetes. Ketogenic diets have promising results in the treatment of diabetes. In diabetes, blood sugar levels become alarmingly high. High blood sugar damages every organ in your body, from constriction of blood vessels in the kidneys to plaque formation in the blood vessels of the heart. Too much sugar can cause heart, kidney, bone, and infections.
Studies show significant improvement in type 2 diabetics after 10 weeks of a ketogenic diet. At the end of the study, patients’ hbA1c (a blood test that tracks blood sugar levels over the past three months) had decreased.
A pilot study compared two groups of diabetics who followed the ketogenic diet and the “plate method,” respectively. After 32 weeks, patients on the ketogenic diet lost more weight, had lower hbA1c, and lower LDL compared to the control group.
PCOS is a gynecological disease that affects 8-21% of women of reproductive age and is caused by abnormal insulin sensitivity due to obesity and hyperglycemia. A ketogenic diet can improve PCOS conditions by lowering inflammatory markers and blood sugar levels.
Disadvantages of the ketogenic diet:
There are some disadvantages to the keto diet. Some people quit the keto diet even after losing weight. If you can’t maintain it or you get sick because of your carelessness. It is very important to be careful with the ketogenic diet. Don’t fall into the “dirty keto” trap.
Dirty keto means eating high-fat, low-carbohydrate foods that are very lacking in nutrients, such as chicken nuggets and beef burgers. Dirty Keto can help you lose weight initially, but it does more harm than good in the long run. Follow a healthy keto diet. Be careful with your fat choices. Avoid vegetable oil, canola oil, ghee, and margarine. Let’s take a look at the cons of the keto diet and how to avoid them.
1. Keto Flu:
When your body transitions from a high-carbohydrate diet to a low-carbohydrate diet, you may experience a condition known as the keto flu. When starting a keto diet, it is common to experience headaches, fatigue, laziness, dizziness, and irritability.
Your body is taking time. In some cases, the keto flu can be so strong that you end up quitting your ketogenic diet. Trust me, it will be much easier after the keto flu.
Keto flu symptoms can be avoided or reduced. Being mindful of your hydration and electrolyte intake is key to avoiding consuming keto fluids. Consume bone broth or salt water daily to maintain electrolytes and micronutrients. For more information on electrolytes, see our keto electrolyte guide. To help maintain your electrolyte intake, you may also want to check out the Groovy Keto series of keto electrolyte powders. Instead of using store-bought bone broth, try making your own healthier bone broth. Check out our guide to the Keto Flu for more information.
2. Malnutrition:
Food options are limited on the keto diet. Eliminate all grains, beans, legumes, starchy vegetables, fruits, milk, and dairy products. These food groups contain essential nutrients and micronutrients needed for the normal development of the body.
A long-term keto diet can cause deficiencies in vitamin C, vitamin D, calcium, and fiber. A lack of fiber can impair gut health and lead to chronic constipation. Fiber helps with regular bowel movements and lowers cholesterol. Adding multivitamins and fiber supplements to your ketogenic diet can help combat nutritional deficiencies.
3. Weight gain due to rebound:
Rebound weight gain remains a major drawback of the keto diet. People quit the keto diet and go back to their previous eating habits. Remember that we are the result of our daily habits. People are eating tons of sugar, fried foods, processed carbohydrates, and processed foods.
All the weight you lost will come back. This time the carbohydrates will retain water better than before, and the second time around you will lose less fat. Even if you quit the keto diet, stick to a low-carb diet to stay healthy.
4. Expensive and inaccessible:
The keto diet is not a traditional diet where you eat bread, pasta, vegetable oil, or convenience foods. You need to invest a lot of money in groceries.
Your grocery budget will be huge, especially when you add things like coconut oil, almond powder, keto sweeteners, salmon, avocado, and cream cheese to your diet. Additionally, not all materials are available everywhere. This has a big impact on your eating habits. Stick to a simple ketogenic diet and always buy groceries in bulk to take advantage of discounts. For more advice on ketogenic foods, check out our ketogenic shopping list.
The keto diet has both advantages and disadvantages. It’s your choice to try it out, weighing the pros and cons. Always consult your doctor before starting any new diet.
