Why is a ketogenic diet becoming so popular? Many celebrities have jumped on the keto bandwagon and have helped made it popular by testifying what it did for them weight-loss wise? It is still one of the most trending diets on the internet. And there has been many best-selling books promoting its health benefits. But is keto really a healthy diet and does the science validate that it is a sustainable from a long-term perspective?
The keto is diet about restricting your carbs and eating more healthy fats and your alternative energy source would come from the fats. So, the idea of keto is your fats replace your carbs. 5 % of your calories would come from carbs and that would include fibrous low-calorie carbs such as non-starchy vegetables. Twenty percent of your calories would come from proteins such as meats, eggs, and cheese. And 75% of calories would come from fats such oils, avocado, butter, and unprocessed nuts.
Keto is designed to burn fat by cutting out carbs. Your body turns carbs into glucose for energy and when you cut carbs from your diet it switches to ketones. When you break down fats for energy that’s when ketosis happens, and it takes about 3 weeks for the body to transform to ketosis.
Some of the Pros on the Keto Diet:
You will lose weight on keto, but you are not losing weight because you are in ketosis. You are losing weight because your body is in a caloric deficit. And that is something that many people that have helped to popularize this diet fail to understand. Weight-loss comes from being on a caloric deficit it does not come from extreme macronutrient deficiencies.
There have been some clinical studies that have shown that the keto diet has reduced seizures in epileptic patients.
Some of the Cons on the Keto Diet:
The keto diet is difficult to sustain because you are restricting so many foods that affect your energy levels which will affect how you function in your daily life. Think about this you are restricting vital minerals and fibers that your body needs such as fresh fruits, legumes, and whole grains.
When you are getting your less than 50 grams of carbs per day you will feel like a walking zombie. Constipation also happens because of the lack of fiber in your diet on the keto diet.
Why is a ketogenic diet becoming so popular?
The high saturated fat nature of the keto diet can have negative impacts on your heart health. The American Heart Association recommends limiting saturated fat to 5 to 6 percent. And doctors have seen an increase in lipids and fats in the blood work of patients in the first 6 to 8 week on the keto diet. Some people experience extreme dehydration on the Keto diet because they are removing glycogen which holds water from the bloodstream.
Patients with kidney disease have an elevated risk of requiring dialysis due to the additional ketones that the renal system must process. The ketogenic diet is an extreme short-term diet, and it is not advisable to do it for too long if you plan to implement it. And the reason it is not sustainable because you are putting your body in an extreme nutrient deficiency for a long time. Why?
Because your daily carbohydrate intake is at less than 50 grams of carbs per day which is unhealthy. The bottom line is balance is always the best approach when it comes to nutrition or on any healthy nutritional approach.
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