Over the years, a variety of weight-loss plans claim to help people achieve a slim figure. Many of these methods emphasize lowering and limiting carbohydrate intake. Even today, this principle continues to be a common theme in many fitness programs.
As you take the path to a healthy lifestyle, you must first know the basics of your chosen diet. We’re here to weigh the pros and cons of one of today’s most popular diets, the ketogenic diet.
Keto Diet: Its Rise to Fame
A ketogenic diet, known as the keto diet, is a controversial yet popular diet plan. Because of its proven weight-loss benefits, it rose to fame and became the season’s hottest subject.
It is critical to eat nutritious foods to maintain good health. Keto dieters follow a low-carb diet that is both healthy and low in sugar. Unlike other dietary methods, the keto diet balances fat, protein, and carbohydrates.
Keto Food Intake Distribution
In a keto diet, fats are essential. You must account for fats to make up more than half of your meals on a single day’s food plan. The remaining quarter is proteins. And only a small portion reserved for carbohydrates.
How Does the Keto Diet Work?
A ketogenic diet’s primary purpose is to get your body into ketosis. Ketosis is a metabolic condition in which your body burns fat for fuel. After five days of adjusting your intake, you will enter the ketosis state. From there, your body will use excess fats for energy which will urge you to lose weight.
The Pros and Cons of the Keto Diet
Pros
Good for the Brain
In the past, dieticians are using a ketogenic diet for children with epilepsy. The keto diet regulates the brain and its neurons, lowering the risk of seizures. Experts also claim that the keto diet offers more benefits to the brain. These include neurovascular health, sensory and motor function, and prevention of Alzheimer’s disease.
Regulates Blood Sugar Levels
A keto diet can help you cut your insulin requirements as it improves your blood sugar levels. The regimen involves switching from a low-carb to a moderate-carb diet. So, your blood sugar levels are less likely to increase.
Promotes Weight Loss
Of course, many people opt for the keto diet because of its promising success in weight loss. Reducing carbohydrate intake lowers sugar levels, which dictates your body to lose weight. Suppose you’re battling obesity or want to lose weight. In that case, the keto diet is a safe and effective strategy to shed off those extra pounds.
Cons
High in Cholesterol
The keto diet relies on fats for consumption. Consuming too much fat, whether saturated or trans-fat, can lead to high cholesterol. Thus, it can raise your risk of developing heart diseases. So, before you start on the keto diet, it’s critical to go to a doctor to check your cholesterol levels.
Nutrient Deficiencies
One reason for nutrient deficiency is eliminating whole foods from your diet. Since the keto diet includes some restrictions, your body may absorb fewer nutrients. Fortunately, many over-the-counter vitamins and minerals can make up for these lost nutrients. Be sure to have the following on your meal plan:
Magnesium Alternatives
Magnesium is a mineral that aids in the regulation of neurons, muscles, and the immune system. Magnesium-rich foods are usually high in carbohydrate content. Thus, adding it as a part of your keto diet might be a challenge. Nonetheless, there are many keto-approved alternatives, such as spinach, pumpkin seeds, and kale.
Iron Supplements
Your body needs hemoglobin, a protein that transports oxygen throughout your system. When hemoglobin levels are low, it could lead to anemia. Include chewable iron tablets as a part of your diet to maintain healthy blood function.
Omega-3 Fatty Acid
Include omega-3 fatty acids with your ketogenic diet. Doing so will help reduce insulin, fats, and inflammatory markers. It can also positively impact your overall health.
Calcium
Calcium is necessary for normal heart function and bone health. Unfortunately, most calcium-rich foods are set apart from the keto diet due to their high carbohydrate content. It is good to have calcium-providing vitamins to fill this deficiency.
Final Thoughts
Do you want to find out if a keto diet is right for you? All you have to do is to give it a shot.
While it’s good to know the pros and cons, keep in mind that no particular diet will work for everyone. Trying it out for yourself will be the best decision-maker. Take the road towards ultimate fitness as you enjoy a holistic lifestyle from your body, mind, and soul.
