A keto diet is a way of eating that emphasises foods that are high in healthy fats, moderate in protein, and low in carbohydrates. The goal is to consume more fat calories than carbs.
The diet works by causing the body’s sugar reserves to be depleted. As a result, it will begin to break down fat in order to generate energy. This causes the body to produce molecules called ketones, which it uses as fuel. The body’s ability to burn fats can result in weight loss.
The Standard Ketogenic Diet and the Cyclical Ketogenic Diet are two different forms of keto diets.
We’ll go over the advantages and disadvantages of the keto diet in this article.
1. Helps in weight loss
Weight loss may be aided by the ketogenic diet.
Trusted Source can help you raise your metabolism and reduce your hunger in a variety of ways.
Ketogenic diets consist of foods that fill you up and may help you lose weight by lowering hunger-stimulating hormones.
Source you can trust. Following a keto diet may help you lose weight by reducing your hunger.
In a meta-analysis published in 2013,
Over the course of a year, researchers discovered that persons who followed ketogenic diets lost 2 pounds (lbs) more than those who followed low fat diets, according to 13 distinct randomised controlled trials.
Similarly, a review of 11 research found that participants who followed a ketogenic diet lost 5 pounds more after 6 months than those who followed a low-fat diet.
2. Helps with acne
Acne can be caused by a variety of factors, including nutrition and blood sugar levels in some people.
Eating a diet high in processed and refined carbs can disrupt gut bacteria balance and cause blood sugar levels to fluctuate dramatically, both of which can be harmful to skin health.
According to a report published in 2012,
According to Trusted Source, a Keto Diet Plan can help some people with acne concerns by lowering their carb intake.
3. Has the potential to lessen the risk of some malignancies.
The ketogenic diet has being studied to see if it can help prevent or perhaps treat some malignancies.
According to one study
According to Trusted Source, the ketogenic diet may be a safe and effective supplemental treatment for persons who are undergoing chemotherapy or radiation therapy for certain cancers. This is because it would cause cancer cells to experience more oxidative stress than normal cells, causing them to perish.
A more recent study was conducted. According to a 2018 Trusted Source, because the ketogenic diet lowers blood sugar, it may also lessen the risk of insulin problems. Insulin is a blood sugar-controlling hormone that has been linked to several malignancies.
Despite the fact that some study
Although studies in this area are limited, according to Trusted Source, the ketogenic diet may have some benefit in cancer treatment. To completely comprehend the potential benefits of the ketogenic diet in cancer prevention and therapy, more research is needed.
4. It has the potential to improve heart health.
When following the ketogenic diet, it is critical to consume nutritious foods. According to some studies, consuming healthy fats like avocados instead of unhealthy fats like pig rinds can assist improve heart health by lowering cholesterol.
A review from 2017
Studies of animals and humans on the keto diet revealed that some persons had lower levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, as well as higher levels of high-density lipoprotein (HDL), or “good” cholesterol.
Cholesterol levels that are too high can raise the risk of cardiovascular disease. As a result of the keto diet’s cholesterol-lowering effects, a person’s risk of heart problems may be reduced.
The analysis concluded, however, that the good effects of nutrition on heart health are conditional on diet quality. As a result, it’s critical to eat nutritious, well-balanced foods when on the keto diet.
5. It has the potential to protect brain function.
According to certain research, such as this 2019 reviewTrusted Source, ketones produced during the keto diet have neuroprotective properties, meaning they can strengthen and protect brain and nerve cells.
As a result, a keto diet may aid in the prevention or management of illnesses such as Alzheimer’s disease.
However, additional research into the effects of a keto diet on the brain is required.
6. Has the potential to lessen seizure frequency.
A keto diet’s fat, protein, and carbohydrate ratio changes how the body uses energy, resulting in ketosis. Ketosis is a metabolic state in which the body burns ketone bodies as a source of energy.
Ketosis, according to the Epilepsy Foundation, can help patients with epilepsy, especially those who haven’t responded to previous treatments. More research is needed to establish how helpful this is, but it appears to help children with focal seizures the most.
A look ahead to 2019
The concept that a keto diet can help persons with epilepsy is supported by Trusted Source. The ketogenic diet may help with epilepsy symptoms in a variety of ways.
7. Helps with PCOS symptoms
Excess male hormones, ovulatory dysfunction, and polycystic ovaries are all symptoms of polycystic ovarian syndrome (PCOS), a hormonal condition. Skin issues and weight gain are common side effects of a high-carbohydrate diet in patients with PCOS.
The ketogenic diet and PCOS are the subject of few clinical investigations. Over the course of 24 weeks, five women were studied in a 2005 pilot studyTrusted Source. A ketogenic diet improved multiple markers of PCOS, according to the researchers, including:
Fasting insulin levels of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) in weight loss hormone balancing ratios
According to a different assessment of data by 2019 Trusted Source, a keto diet can help persons with hormonal diseases like PCOS and type 2 diabetes. They did warn, however, that the results were too mixed to endorse a keto diet as a treatment for PCOS as a whole.
Final thoughts
It’s crucial to talk to a doctor, dietician, or other trusted healthcare expert before starting any new diet, especially if you’re trying to manage a health problem or disease.
To guarantee that the keto diet is a safe eating pattern, anyone interested in starting it should contact with a doctor and verify if they have diabetes, hypoglycemia, heart disease, or any other health conditions.
Keep in mind that there aren’t many research on the ketogenic diet’s long-term benefits. It’s uncertain whether following this diet for longer periods of time is more advantageous than following less stringent healthy eating practises.
A ketogenic diet restricts or eliminates carbs entirely. Some carbs, on the other hand, provide health benefits. People should consume a diet that includes a range of nutrient-dense, fibre carbs, such as fruits and vegetables, as well as nutritional protein sources and healthy fats, for a less restrictive dietary approach.
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