I’m Pavithra KB, nutritionist at The Kenko Life.
The Keto diet has gained widespread popularity as a quick-fix to weight loss solution, However, the idea that keto is the “best” way to lose weight quickly is a myth. Why? Because the weight lost by Keto diet is often a combination of water weight, muscle mass, and fat. Losing muscle mass can slow down your metabolism, making it harder to maintain weight loss over time. A diet rich in saturated fats can potentially raise cholesterol levels and increase the risk of cardiovascular diseases and more.
Pros of the Keto Diet:
- Effective Weight Loss: The keto diet can lead to rapid weight loss, especially in the first few weeks. It encourages the body to burn fat for fuel(ketosis) instead of carbohydrates, promoting fat loss.
- Improved Blood Sugar and Insulin Levels: Keto may be beneficial for people with type 2 diabetes or pre-diabetes, as it can help reduce blood sugar and insulin levels by limiting carbohydrate intake.
- Increased Mental Clarity and Focus: Some people report improved cognitive function and mental clarity on keto due to the brain’s preference for ketones over glucose.
- Appetite Control: High-fat, low-carb meals can promote satiety and reduce hunger, making it easier to control calorie intake.
- Improved Triglyceride and Cholesterol Levels: The keto diet can lead to a reduction in triglycerides and improvements in HDL cholesterol.
- Enhanced Fat Burning: By entering ketosis, the body becomes more efficient at burning stored fat, especially from belly fat.
- Therapeutic Benefits: The keto diet has been shown to have therapeutic effects for conditions like epilepsy, and research is exploring its potential benefits for conditions like Alzheimer’s disease, Parkinson’s, and certain cancers.
Cons of the Keto Diet:
- Nutrient Deficiencies: Restricting carbohydrates can limit the intake of certain nutrient-rich foods, such as fruits, vegetables, and whole grains, leading to potential deficiencies in fiber, vitamins, and minerals.
- Initial Side Effects : Many people experience flu-like symptoms in the first few days or weeks of starting keto, known as “keto flu.” Symptoms include fatigue, dizziness, nausea, headaches, and irritability as the body adjusts to ketosis.
- Long-Term Sustainability: The restrictive nature of the keto diet makes it difficult for many people to maintain over the long term. It can be challenging to adhere to, especially when dining out or socializing.
- Risk of Increased LDL Cholesterol: While the keto diet can improve some lipid markers, it can also raise LDL cholesterol levels in certain individuals, which may increase the risk of heart disease, particularly if the diet includes high amounts of unhealthy fats
- Kidney Stones: There is a risk of developing kidney stones on the keto diet due to increased excretion of calcium and dehydration, which can be a concern for long-term dieters.
- Digestive Issues: The lack of fiber in many keto-friendly foods can lead to constipation and other digestive issues. This can be mitigated with high-fiber low-carb vegetables and supplements, but it’s something to consider.
- Potential for Disordered Eating: The restrictive nature of the diet can contribute to unhealthy relationships with food or even lead to eating disorders in some individuals, especially if not followed carefully.
- Not Suitable for Everyone: Keto may not be appropriate for people with certain medical conditions, such as liver disease, pancreatitis, or disorders related to fat metabolism. It’s important to consult with a healthcare provider before starting the diet.
- Social and Lifestyle Challenges: Because keto is so restrictive, it can be difficult to maintain in social situations or when eating out. This can lead to feelings of isolation or frustration over time.
