What Is A Keto Diet? - Pros And Cons Of It

By Bhumika Chitkara

Intermittent fasting, vegan diet, low carb-high protein diet are some of the diet names we all must have heard while we are trying to lose weight and improve our health in general. A ketogenic diet or a keto diet is one such diet which has tremendous health benefits. Not just losing weight, a keto diet has other health benefits too! But, as excess of everything is bad, following a keto diet also comes with a few side effects.

Let us know what keto diet is and what are its pros and cons?

What is keto diet?

A ketogenic or keto diet is a high fat, low carb diet. Sounds weird, right? As it is always advised to cut down on fats if you are looking to lose weight. But on the contrary, a keto diet is one of the best diets to follow. This diet involves cutting down on carbohydrates by replacing it with fats. We all know that carbohydrates are the main source of energy for our body. By following a keto diet, the main source of energy is cut and the body is forced to break down the stored up fat, this allows the liver to produce ketones for energy. This puts the body in ketosis. 

PROS OF KETO DIET:

An excellent way to shed some kilos:

If you are looking to lose some weight, a keto diet is one of the best ways to go about it. While, it is believed that cutting down on fats is the ideal way to lose weight, researches have shown that this high fat diet can have better results for weight loss. It helps by putting your body in ketosis which helps in losing fat. Now, no more stress about counting calories! 

May help with insulin resistance:

Insulin resistance is a situation where the body doesn't respond well to insulin, a pancreatic hormone. The blood sugar levels increase in this condition as the cells are not able to absorb the glucose which leads to the pancreas producing this hormone in excess amounts. A keto diet is an ideal diet for people with insulin resistance as the intake of carbohydrates is really low. Carbohydrates convert into sugar which elevates the blood sugar levels which is not required. 

Helps with type 2 diabetes:

One of the reasons behind type 2 diabetes is insulin resistance as it can spike up the blood sugar levels. A keto diet can help people with type 2 diabetes to lower their blood sugar levels as the carbohydrate intake in this diet is extremely low. Make sure you get your blood sugar levels tested on a regular basis several times a day if you are on a keto diet as excessive ketones in the body may result in harmful effects.

Beneficial for women with PCOS:

As a high carb diet can worsen the symptoms in women with PCOS, a keto diet can be their go to diet if they are planning to make some lifestyle changes. Women with PCOS, also, often find it difficult to lose weight and a keto diet can be extremely beneficial in weight loss. Studies have even shown that following a keto diet can help with insulin resistance which is a plus point in this condition!

May help clearing acne:

Acne can be caused due to several factors and what one eats is one of them. A diet high in processed foods and carbohydrates can lead to acne. Cutting down on carbohydrates may help in improving your skin’s health. Also, as a keto diet helps with insulin resistance and hormonal imbalance, it can be great for people with hormonal acne. 

May improve heart health:

As a keto diet is high in fats, increasing the amounts of healthy fats can be beneficial for heart patients. Researches have shown that this diet works by decreasing the cholesterol and LDL levels. It even helps in increasing the HDL cholesterol levels.

CONS OF KETO DIET:

Constipation:

One of the downsides of following a keto diet is constipation. As this diet involves cutting down on carbohydrates, some of the fibre may also get cut down during the process. Low fibre levels in the body can cause constipation. To ease the symptoms of constipation, include foods with high fibre levels, drink plenty of water and exercise regularly. 

Bad breath:

Bad breath is actually a sign that shows your body is in ketosis which is the aim of the diet, but it can be really irritating. They may also experience a metallic taste in the mouth which is completely normal if you are following a keto diet. There’s nothing to worry about, this will go away in a few days or weeks. Drinking plenty of water, chewing sugar free gums or natural mouth fresheners can help with bad breath caused by ketosis. 

May increase the risk of kidney stones:

Following a keto diet can increase the chances of kidney stones. Researchers have found that consuming animal fat foods in high levels can cause urine to become acidic which can lead to kidney stones.

Keto flu:

Keto flu is the name for all the symptoms you might experience while following a keto diet. The symptoms may differ from person to person but the common symptoms most people face are headaches, nausea, fatigue, brain fog, difficulty in falling asleep, etc. These symptoms may be caused due to a sudden change in diet however these symptoms are temporary and will go away in a few weeks.