The Keto Diet, Benefits of the Keto Diet and 7 Types of Side effects
What is Keto Diet ?
Keto Diet: The goal of the high-fat, low-carb ketogenic diet is to induce a state of ketosis in the body’s metabolic process. When the body enters ketosis, it starts using ketones—which are created when fat in the liver breaks down—instead of glucose as its main fuel source. Consuming large amounts of fats (70–80% of daily calories), moderate amounts of protein (15–20% of daily calories), and very little carbs (5–10% of daily calories) is the usual macronutrient composition.
The primary goal of the ketogenic diet is to make the body use fat rather than carbs as fuel. Weight loss may result from the body using its fat reserves as a source of energy. Furthermore, some people might get additional health advantages like better blood
Benefits
Weight loss: By encouraging the body to burn fat for energy, the keto diet can result in noticeable weight loss, especially in the short term.
Better blood sugar control: According to some research, the ketogenic diet may help raise blood sugar and insulin sensitivity, which is advantageous for those who have type 2 diabetes or insulin resistance.
Enhanced satiety: The keto diet’s high fat and moderate protein composition may contribute to a greater sense of fullness and satiety, which may help people consume fewer calories overall.
Potential therapeutic uses: Research has been done on the ketogenic diet’s potential benefits for treating a number of illnesses, such as epilepsy, neurological diseases, and some forms of cancer.
Also Read: Mediterranean Diet: 20 Simple Three-Step Lunch Recipes for a Mediterranean Diet
Side effects
1. Keto flu: During the initial shift to ketosis, many people experience flu-like symptoms such as headache, fatigue, nausea, dizziness, and difficulty concentrating. The body adjusts to using ketones as fuel within a few days to a week, so these symptoms are usually transient.
2.Electrolyte imbalances: The keto diet’s restriction of carbs can cause abnormalities in the balance of electrolytes, especially sodium, potassium, and magnesium. Symptoms including weakness, cramping in the muscles, lightheadedness, and irregular heartbeats may arise from this. Making sure you’re getting enough electrolyte-rich foods and/or supplements could help stop or lessen these
3.Constipation: Some people may experience constipation as a result of the low-fiber content of the keto diet and their decreased consumption of fruits, vegetables, and whole grains. This side effect can be mitigated by increasing intake of high-fiber, low-carbohydrate foods such leafy greens, avocados, and almonds and by drinking enough of water.
4.Halitosis, or bad breath: The body creates acetone, a kind of ketone that can be exhaled, when in ketosis, which causes the breath to smell unpleasant and metallic or fruity. By keeping your mouth clean and drinking enough of water, you can lessen this adverse effect, which is frequently just momentary.
5.Possible nutrient deficiencies: Because the ketogenic diet excludes or restricts specific food groups, there is a chance that vital nutrients, such as minerals like calcium and potassium and vitamins like vitamin C and B vitamins, may not be sufficiently ingested. Ensuring proper nutritional intake may require careful planning and supplementation.
6.Lipid profile alterations: People who consume a lot of saturated fats may see changes in their lipid profile, such as elevated levels of low-density lipoprotein (LDL) and decreased levels of high-density lipoprotein (HDL). It’s important to periodically check lipid levels even if these changes can be temporary and go away over time, particularly for people with a history of cardiovascular disease.
7.Gastrointestinal problems: As their systems adjust to the high-fat content of the keto diet, some people may experience gastrointestinal discomfort, such as indigestion, bloating, and diarrhea. Reducing the amount of fat consumed gradually and emphasizing fats that are easily absorbed could help reduce these effects.
