What are the benefits of Keto diet ? What potential impacts might the keto diet have ?
What to expect when you try the Keto Diet ?
The keto diet is a much-discussed eating plan, but it's no cakewalk. Basically, when you follow the keto diet food list, you eat mostly keto-friendly fats (60 to 80 percent of your calories) and very few carbohydrates, starting at 20 to 30 grams (g) per day. This allows your body to use fat for energy rather than carbohydrates, putting you in a state called ketosis.
While fans talk about the amazing weight loss results you can experience by cutting back on so many carbs, there's one crucial truth to keep in mind: "It's very important to understand that the ketogenic diet doesn't work the same for everyone," says New York nutritionist Kristen Mancinelli, RD, author books The Ketogenic Diet: A Scientifically Proven Approach to Fast and Healthy Weight Loss.
Your particular body chemistry influences how you will react to this type of eating, but there are certain general principles. Here are some conceivable outcomes of the diet, together with their associated advantages and risks, that you may and cannot anticipate!
The health benefits of the keto diet
When you try the keto diet, you will probably lose weight quickly. "You lose a lot of weight when you follow a ketogenic diet. Mancinelli claims, "It just happens. The keto diet proved successful in increasing weight loss, according to the review.
According to Mancinelli, keto may modestly boost your metabolism, but the benefits of weight loss come more from the likelihood that you'll feel less hungry. "Are you going to sit down and devour a full roast chicken and three avocados? No way. You won't consume the same amount of calories since you won't be as hungry, the expert claims. Your appetite might be decreased with a ketogenic diet.
The negative effects of the keto diet on health
Your health issues won't all be resolved by the keto diet, though. There is debate concerning the health advantages, according to another study. According to certain animal studies, long-term diet adherence may result in issues such non-alcoholic fatty liver disease (NAFLD). Even though these studies were conducted on animals, they highlight the need for more investigation into the impacts of nutrition. Researchers that conducted a study of the relevant literature in 2020, which included human studies, mentioned potential positive effects of the keto diet on NAFLD.
The diet also isn't getting rave reviews from the U.S. News & World Report, which relies on a panel of medical experts to evaluate 40 diets. Ranked #37 on the Best Diets for 2022 Overall, the keto diet received lower marks compared to other plans like the Mediterranean diet due to inconsistent research on its benefits, confusion about nutritional recommendations, and the fact that it can be dangerous for some people with certain medical conditions such as kidney disease. The panel also didn't like that it was extremely difficult to watch.
The Keto Diet: Short-Term and Long-Term Side Effects
What potential short-term impacts might the keto diet have?
In the beginning, you'll need to cut back on carbs, around 20 to 30g a day, to ensure your body gets into ketosis, advises Mancinelli. (Some people call anything that restricts carbs to less than 50g a day a keto diet, although there are different types of keto diets.) And that can be difficult. When you eat a high-fat, very-low-carb diet, you cut out many foods, including fruit, most dairy products, starchy vegetables, whole grains, and legumes (and of course, all sugar). It's hard and sometimes uncomfortable.
In the short term before you start losing weight, you may also experience what people call the keto flu, a condition that lasts for about a week as your body adjusts to the diet. This can include extreme tiredness and a foggy head. (Not everyone feels this way, Mancinelli admits.) Knowing that keto flu is a possibility can help you plan the best time to start the diet. You can also mentally prepare yourself for this transition period – reminding yourself that it's only temporary can help immensely.
You should try to give it at least six weeks. If you feel exhausted afterwards or hate eating food, the diet is probably not for you. However, if you feel energized after your keto flu symptoms subside within a few weeks, which some people report, you may find success with the plan.
What potential long-term implications might the keto diet have ?
"I do not recommend a permanent keto diet. It can be really limiting,” says Mancinelli.
Long-term research on the keto diet is limited, so it's impossible to say for sure what cutting out certain major food groups and limiting carbs will ultimately do to your body. Registered dietitians warn that nutrient deficiencies can occur if you take it for too long.
A 2019 National Association for Nutrition and Lifestyle statement, which looked broadly at low- and very-low-carb diets, did not rate this class of diets as superior to other diets for weight loss. Their report cited some potential benefits — such as effects on appetite control and cholesterol levels — but found no clear evidence for claims such as cardiovascular benefits, and reiterated that the decision to try these diets should be carefully reviewed with medical professionals.
There will be life after the keto diet because it is not a permanent diet. However, even if you leave it, you might anticipate a change in your taste preferences. Things will probably taste really sweet, and you won't desire as many carbohydrates, she predicts.
While everyone's nutritional needs are different, you can generally eat 40 to 45 percent fat and stick to 120 to 150 grams of carbs a day to help keep your weight off, she says.
What to expect when you try the Keto Diet ?
The ketogenic diet is not a miracle diet for weight loss or a solution to all health problems. It can be dangerous for some people (for example, those with kidney disease). And since it's not a long-term plan, you need to carefully manage your diet after quitting the keto diet.
Think about how your lifestyle fits into such a restrictive plan, as well as what you're willing to give up temporarily (like eating the same foods as your family). Let this be your guide to help you determine if the keto diet is right for you.
