Before getting into Keto Diet benefits and side effects of Keto Diet, let me paint a picture about how and more importantly why we should have knowledge about the Keto Diet benefits and side effects.
As we all know by now that the Keto Diet is based on intake of 60-70% Fats, 25-30% Protein, and only 5-10% Carbs. Which is completely out of the line compare to natural human diet, where we consume 60-75% carbs. By changing our diet our body enters into state of Ketosis.
This change in diet can pose possible threats and benefits because it decrease our vitamin and minerals levels in individuals. Vitamin and mineral deficiencies can cause a variety of symptoms, ranging from mild to severe.
A person following the Keto Diet will need to ensure that they do not miss out on any nutrients as a result of changing their diet.
Benefits of Keto Diet
The benefits of a Keto Diet – Possible Role in Disease Prevention and Treatment
Besides weight loss, there are other potential benefits of keto diet, that may effectively play its part in dealing or preclusion of several diseases other than Epilepsy, including:
Metabolic Syndrome
Limited research, including a study published in November 2017 in the journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews . It has suggested that adults with metabolic disease following keto shed more weight and body fat compared with those on a standard American diet. Which is heavy in processed food and added sugars.
Type 2 Diabetes
According to a study published in September 2016 in the Journal of Obesity & Eating Disorders. It has suggested Keto diet could help people with type 2 diabetes and can lead to improvements in HbA1c levels. Although, be warned! It can also lead to hypoglycemia, — that’s low blood sugar levels — if you take medication to lower your blood sugar.
Obesity
As compared to individuals on a typical low-calorie diet, obese people on a very low-calorie keto diet plan lost more weight and particularly, belly fat. It may also help preserve lean body mass during weight loss.
Dementia and Alzheimer’s disease
It is found in different occasions that older and higher-risk adults on a keto diet experienced better memory functioning after just six weeks.
Experts, like Richard Isaacson, MD, director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine and NewYork–Presbyterian in New York City.
Support low-carb diets for patients as one way to delay brain aging and possibly Alzheimer’s disease, the most common form of dementia.
Certain Cancers
Protein intakes are strictly prohibited in cancer, dietician recommends Keto, that may be used in combination with chemotherapy and radiation. Research suggests, including one published in November 2018 in the journal Oncology.
However in the end more research are needed to determine if keto can play a role in cancer therapy. Cancer patients should not use without a doctor’s consent.
Polycystic Ovary Syndrome (PCOS)
Keto Diet is recommended by some dieticians like, Taylor Moree, RD, LD, of Balance Fitness and Nutrition in Atlanta. She recommends it to women with infertility condition as they are prone to diabetics and obesity.
Keto Diet Side Effects
Side effects of the Keto Diet – Although people claims that the keto diet can prove to be beneficial, experts say that there are certain Side effects of Keto Diet for numerous groups.
People with Type 1 Diabetes
One of the Keto Diet side Effects is that this diet could minimize blood sugar level to dangerous levels for people who are dependent on Insulin.
People with a History of Eating Disorders
People with binge eating disorder BED should avoid going on Keto Diet. The reason behind, treatment of binge eating disorder BED requires a regular, ample food intake without any restraints,
People Who Have Had Their Gallbladder Removed
Gallbladder is one of the key factors that helps breaking down fats, because it holds bile. Individuals without a gallbladder will experience difficulty during a low carb high Fat diet.
Long-term health risks
Any restrictive diet pose latent risks regarding Vitamin or mineral deficiencies, and Keto Diet is no exception. Here are some suggestions to avoid Keto Diet side effects.
A person on the keto diet needs to monitor their carbohydrate intake from all potential sources, including fruits, vegetables, and whole grains. As a result, they may need to cut back on foods that previously provided those with beneficial nutrients.
Vitamin and mineral deficiencies can cause a variety of symptoms, ranging from mild to severe. A person following the keto diet will need to ensure that they do not miss out on any nutrients as a result of changing their diet.
Other possible risks of a Low Carb diet
- Kidney stones
- Hepatic steatosis (fatty liver)
- Hypoproteinemia, or low levels of protein in the blood
Other considerations of Keto Diet Side Effects
The keto diet has some other limitations that a person may need to consider before they try it, such as:
Unpredictable results
The first and far most thing to consider starting Keto Diet is its varying results in terms of weight loss, it may prove to be more effective for some persons than other individuals. Therefore, Keto diet affect individuals in its own way.
The “Keto-Flu”
People often feel sick, after they start Keto Diet, the most common symptoms are headache, feeling of distress, vomiting, nausea, brain fog, sleeplessness, constipation, Diarrhea, or simply an upset stomach, but generally Keto-flu passes in a few days.
The most common method to minimize the effect of keto-flu is to drink excessive amount of water and getting plenty of sleep. You can also add Organic coffee, Green Tea which can be helpful dealing fatigue as well as stress.
Diarrhea
Diarrhea can be caused by very low amount of fiber in Keto Diet. Another reason of diarrhea could be the gallbladder, as mentioned earlier that gallbladder produces and hold bile, also it is one of the key organs that helps in digestion of fats.
During Keto Diet the gallbladder fells overwhelmed this causes diarrhea.
Weight Regain
The issue behind this most people are prone to regain a lot of weight as soon as the go back on their normal diet. Because of so many restrictions in Ketogenic Dietician and health experts believe that Keto Diet plan is not an appropriate for long term.
Some experts like Axe said it is best for 1 to 3 months max. The reason behind Keto Diet plan should not be followed more than 90 days is, our body could result in what we call Ketoacidosis.
Less Muscle Mass and Decreased Metabolism
Another impact that relates weight Regain is Less Muscle Mass and Decreased Metabolism, No one can be sure that their weight regain would be of same proportions to muscle and fats as before.
Most people regain higher amount of fats, causing less muscle mass, also you are likely to lose more muscle than fats during Keto Diet because muscle burns more calories than fat, this affects your metabolism.
Another consequence of keto-related weight changes can be a loss of muscle mass, said Kizer—especially if you’re eating much more fat than protein. You’ll lose weight, but it might actually be a lot of muscle, and because muscle burns more calories than fat, that will affect your metabolism.
When a person goes off the ketogenic diet and regains much of their original weight, it’s often not in the same proportions, Instead of regaining lean muscle, and you’re likely to regain fat. “Now you’re back to your starting weight, but you no longer have the muscle mass to burn the calories that you did before, that can have lasting effects on your resting metabolic rate, and on your weight long-term.
Ketoacidosis
It is more likely to take place in diabetic patients (type 1 or type 2). Ketoacidosis can be triggered by the phenomenon of storing of ketones. If the body stores too much ketones-acid, which is produced as by product of burning fats also because of that the blood become too acidic causing damage to the liver, kidneys and the brain.
Ketoacidosis can prove to be fatal if left untreated. In 2015 a case was reported from the Journal of Medical Case Reports. Ketoacidosis was also reported in a breastfeeding woman who did not have diabetes and was following a low-carb, high-fat diet.
The Symptoms of ketoacidosis consist of a dry mouth, frequent urination, nausea, bad breath, and difficulty breathing.
Increased Risk of Heart Disease and Diabetes
Some people have call the ketogenic diet a “cardiologist’s nightmare.” It is because some people eat excessive amounts of Fats. Which may leads to raise in cholesterol levels, and often LDL-C, the “bad” form of cholesterol.
But if done right Keto includes intakes lots of vegetables like Brussels sprout, Caulli flower, Broccoli, etc. But the lineation of most individuals tend towards consuming just Butter, Bacon, oil, and Cheese.
How to reduce possible risks of the keto diet by
- Intake of ample vitamins and minerals from their food.
- By consuming healthful fats, such as olive oil, oily fish, and avocados
- By avoiding any processed foods that contain saturated fat
- By reintroducing some carbohydrates slowly once they reach a moderate weight, if weight loss is their goal
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