Ketogenic Diet – Learn About The Pros And Cons

The ketogenic diet has become popular all over the world due to its incredible results and rapid weight loss. Although it was developed over 30 years ago, it has only recently become popular and more and more people are advocating its effectiveness.

The ketogenic diet aims to limit the amount of carbohydrate you eat in an extreme way to force your body into ketosis, a metabolic state that uses fat as its primary source of energy.

Increasing your ketone levels causes you to lose weight at a surprising rate. Moreover, it happens much faster than with a traditional weight loss diet.

Initially, this diet was recommended for patients with epilepsy. Today it is one of the most popular weight loss diets.

However, due to some limitations, it may not be suitable for everyone. Be very careful and use this diet only for a strictly defined period of time and only after consulting a specialist.

What exactly is this diet all about and how to use it safely? What are its disadvantages? In this article, we will go over all the details to dispel any doubts.

What is the ketogenic diet and where does it come from?

The ketogenic diet is an eating plan that includes more protein and healthy fats. At the same time, it minimizes the amount of carbohydrates, thanks to which the body goes into a state of ketosis.

As fat stores (obtained from carbohydrates) are used up, the consumption of fatty acids increases. During this process, the presence of ketones increases. This is where the name comes from.

Ketogenic diet – benefits

• The consumption of animal fat is reduced and the source of healthy fats is increased. Another benefit is that this diet lowers high cholesterol and triglycerides.
• The release of ketones reduces appetite, which in turn leads to a reduction in caloric consumption. Because of this, the feeling of hunger disappears.
• Finally – weight loss comes from burning fat. Due to the high protein content of this diet, muscle mass remains intact.

Use of a ketogenic diet

Following a ketogenic diet means eliminating or reducing the consumption of foods high in glucose and carbohydrates. At the same time, it also means increasing foods rich in protein and fatty acids.

Includes the following foods:

• Pork
• Chicken, turkey or lamb
• Fishes and seafood
• Vegetable oils
• Eggs
• Dried fruits and seeds (in small amounts)
• Fruit and vegetables (only in some cases, in small amounts)
• An avocado

The prohibited products are:

• Alcohol
• Grains and refined sugars
• Sauces and dressings
• Full-fat dairy products
• Cereals and legumes
• Sweet fruit

Ketogenic diet – disadvantages

The ketogenic diet causes the controversy that usually accompanies these types of restrictive diets. While some people praise its effectiveness, others point to possible side effects:

• The percentage of carbohydrates consumed is much lower than the recommended level for a healthy diet. It is approximately 10% lower than recommended.
• There is a reduction in the sources of vitamins and minerals that can cause nutritional deficiencies and seriously threaten the health of our body.
• This diet reduces fiber intake, which can lead to digestive problems and constipation.
• Rising ketones can cause bad breath, so it’s important to maintain proper oral hygiene.
• Eating this way can overload the liver and is not recommended for people with cirrhosis or other liver disease or heart problems.
• In some cases, it can negatively affect memory and concentration.
• Moreover, an excessive increase in blood ketones can cause ketoacidosis, a dangerous complication that can damage vital organs, induce coma and, in extreme cases, even lead to death.

Summary

A ketogenic diet should only be used after consulting a dietitian or doctor and after determining your overall health. Certain medical conditions can increase your risk from following this diet.

Although the weight loss results are excellent, it is not advisable to eat this type of diet for more than 30 days as it may result in severe nutritional deficiencies.

If your goal is to lose weight and keep it at a healthy, consistent level, your best choice is to eat a balanced diet that meets all your body’s needs.

And remember to always consult a specialist before trying any new diet.