HomeHealthWhat Is The Keto Diet Good For? Pros and Cons
What Is The Keto Diet Good For? Pros and Cons
July 5, 2019
So you’re here because you want to know what is the keto diet good for. It is good for a ton of things. But like with anything there’s also a bunch of disadvantages too. Read on to find out what they are. And then after that, keep on reading to learn how to avoid the dreaded and unpleasant keto flu.
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For those who don’t know yet, what is the keto diet good for?
First things first, what is keto? Keto diet is a high fat, moderate protein and low carbohydrate diet that conditions the body to run on energy primarily from fat stores rather than glycogen (fueled by carbohydrates) and thus assist fat loss.
Our bodies have two major energy sources.
1. Carbohydrates are converted to glucose and stored as glycogen.
2. Fats. The body does not normally use fat to gain energy. However, when we eat high fat and low carbs, the body produces energy from fat and proteins. Then the body and mind are now running on fat and thus, body goes into Ketogenesis.
What Is The Keto Diet Good For?
Rapid fat loss.
ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate non-ketogenic diets.
The ketogenic diet can improve risk factors like HDL levels, blood pressure and blood sugar. Blood sugar levels (diabetes Type II ) can be and have been reversed.
Increased focus. The brain is made up primarily of fat, so the keto diet nourishes brain.
Euphoria (elevated feeling of well-being and positive excitement). Mood remains stabilized. Body is in continual fat shedding process, which keeps dopamine levels high. Most people are less easy to agitate and fly off the handle in anger.
Studies show keto also helps improve acne.
Less belly bloat.
Depression also is also said to go away.
You will eventually stop needing to take multiple medicines because your body is healing itself.
The Disadvantages of Keto Are:
If you don’t have self discipline and don’t do enough research you can easily fail, or not reach ketosis because of simple errors.
Going out to eat can be a pain if you really want that piece of bread and have to watch people enjoy it.
You have to buy a new wardrobe because you will quickly see weight loss.
People will try to tell you that your diet is dangerous. People will not understand this diet and think you need way more carbs. You only need plant based carbs but try telling that to someone who took nutrition courses that are dated or follow the ADA guidelines.
Meal prepping is a pain.
Birthdays of friends and family will constantly be a battle. Donut/bagel office days will also annoy you.
Bad breath often occurs since ketones produce foul smells.
Floss daily. Chew gum during social interactions.
The world is not quite ready to adapt to an unrefined carb lifestyle. Some people believe that we need to eat carbohydrates in order to have good health and that carbs should be a part of everyone’s diet, making up the majority of the calories we take in. The scientific research shows some significant evidence that low carb is actually better than low fat in reducing markers and risk factors for heart disease,
It can be really hard to force the body into ketosis. Depending on the individual it can take days or even weeks to reach ketosis. When the body is switching from carbs to fat it can be mentally and physically difficult.
This transition period requires a lot of discipline and organization. You have to plan what you eat. You need to make sure you limit carbs and eat enough fat. However, it depends on your metabolism. Some people with normal glucose metabolism can get into ketosis in two days.
Lower stamina. You won’t have energy for long periods of time. And cannot lift heavy weights with many reps.
You need to be extremely precise with the macros. Even 10–20 gms of surplus carbohydrates can spike insulin and thus kick the body out of ketosis. You should keep your carbohydrate intake low. Most people keep it at 15–20 gms of carbs.
Constipation. Refraining from carbs deprives us of fiber. Fiber assists in bowel movements and help maintain a healthy colon. So, it is highly recommended to eat green veggies (broccoli, spinach, etc.) as a source of fiber.
Eating too much protein. High protein can make you gain weight. The body will have a glucose and insulin spike. So, keep protein moderate. Rough estimate of 70 Percent of fat, 25 percent of proteins and 5 percent carbs of total calories.
Lack of portion control. Allowance of high fat does not mean face first in a bowl full of butter or big chunks of cheese. Counting calories still applies to you if you’re try to loose weight.
Alcohol. Hard drinks like whiskey, rum, etc, when consumed alone don’t have many carbs. However, alcohol, being a high calorie substance and toxic in nature, can postpone weight loss goals.
Some of the best ways to avoid the keto flu:
The keto flu is a carbohydrate withdrawl. Most of us spend our lives fueling our bodies with carbohydrates. Sugar, in its many forms, occupies a good chunk of our diets. Once you go on Keto, you start to deprive your body of what it spent so long using as a fuel source.
The symptoms are low energy, frequent bad moods, and huge cravings for carb rich meals like rice, pasta, pizza, bread, etc. However, these symptoms fade after body fully enters ketosis.
In order to avoid Keto Flu symptoms, when starting out on the Keto Diet, it is recommend to try a gradual approach to reducing your carbohydrate intake while simultaneously increasing your intake of healthy fats. Too many people try to transition into the Keto Diet too suddenly and drastically reduce their carb intake without giving their body time to adjust. Going Keto too suddenly will only shock your body and give you these dreaded Keto Flu symptoms.
Transitioning into Keto more gradually does 3 great things for you:
It allows time for the enzymes involved in your body’s metabolic processes to adapt to the change from burning fat for fuel.
When you transition, it gives your GI tract time to adapt to a higher fat intake by developing enzymes for digesting these fats.
It will help you avoid the symptoms associated with sudden ‘carb withdrawal’, such as fatigue.
Stay hydrated and keep your electrolites up:
Staying hydrated is one of the fundamental ways you can mitigate these symptoms, as well as eating low-carb foods that are high in electrolytes. Here is a list of foods to keep in mind as you start your ketogenic journey:
Other Key Considerations
Low carb diets don’t advocate trans fats (also known as partially hydrogenated vegetable oil or hydrogenated vegetable oil) which are the worst fats contributing to an increased risk for heart disease.
Trans fats are typically found in fried foods, sweets, baked goods, processed snacks and food products, cookies, crackers and vegetable shortenings, none of which is allowed on any reputable low carb plan.
Conclusion – What is the keto diet good for again?
The Ketogenic diet has many incredible benefits, but as said before transitioning into it can be difficult. Planning ahead, transitioning slowly, and adopting a cooking style that allows you to prepare tasty foods goes a long way towards ensuring success.