Samvad News Desk (by Kanika Keshri)
‘Keto Diet’ or ‘Ketogenic Diet’ is gaining huge popularity these days because of its special quality of reducing weight. But if you are planning to follow this diet hold on, and think twice because every coin has two sides, so as ketogenic diet.
No doubt that people are getting positive results after starting this diet. But it is not good for everyone. People suffering from certain diseases such as diabetes, kidney disease, or any pre-existing liver, pancreatic or kidney issues or conditions should avoid keto diet. This diet may not be appropriate or safe for women who are pregnant, nursing or people who have gestational diabetes.
Before opting keto diet or any other diet program, one must consult a doctor or dietician.
What is Keto Diet?
Keto diet means ketogenic diet, which is a high-fat, adequate-protein, low-carb diet. The goal of the diet is to get your body into a metabolic state known as ketosis.
Ketosis occurs when your body has run out of its glycogen stores so it needs to find another fuel source. When this occurs your liver begins to process fat into ketones which become your body’s main fuel source.
Here are few benefits and effects of keto diet that one should know before planning it.
Benefits of ketogenic diet
Helps in weight loss
Keto diet mainly helps in weight loss. Celebrities, models and people who are weight and health conscious are having this diet to stay fit.
The process of ketosis occurs in your body while you are on keto diet. During this process the fat cells becomes capable to release water they have been retaining due to which most people observe weight loss in their body.
When there are no heavy carbohydrates in your diet you will find that you are not as hungry as often and you don’t have random craving that force you to eat foods which are not good for health.
Random craving is caused by chronic blood sugar instability signaling the brain that you are starving. Keto diet maintains your chronic blood sugar instability and controls your craving for food.
Helps to concentrate well
When your body uses carbohydrate as energy source the blood sugar level of your body fluctuates. This happens because the energy source is not consistent and it becomes hard for your brain to stay focused for a long period of time.
When you are in ketosis your brain uses ketones as a fuel source. Which means your brain is getting consistent fuel source that it can rely on and can focus for longer periods of time.
Keeps heart healthy
If the ketogenic diet is followed in a healthy manner it can improve heart health by reducing cholesterol. A study shows that good cholesterol – High-density lipoprotein (HDL) increases in those who follow keto diet.
Effects of ketogenic diet
Get ready to welcome keto flu
“Some people report that when they start ketosis, they just feel sick,” says Kristen Kizer, RD, a nutritionist at Houston Methodist Medical Center. “There can sometimes be vomit, gastrointestinal distress, a lot of fatigue, and lethargy.” This so-called keto flu usually passes after a few days, she adds.
You can suffer from diarrhoea
If you find yourself running to the bathroom more often while on a ketogenic diet, a quick internet search will show you that you’re not alone. (Yes, people are tweeting about keto diarrhoea.) This may be due to the gallbladder—the organ that produces bile to help break down fat in the diet—feeling “overwhelmed,” says Josh Axe, a doctor of natural medicine and clinical nutritionist.
If you have type 1 or type 2 diabetes, you shouldn’t follow the keto diet unless you have your doctor’s permission and close supervision, says Kizer. “Ketosis can actually be helpful for people who have hyperglycemia issues, but you have to be very mindful of your blood sugar and check your glucose levels several times a day,” she says.
In people with type 2 bipolar disorder, keto may be a mood stabilizer, and one early study, published in October 2012 in the journal Neurocase, suggested the plan may be even more effective than medication.
“Keto diets should only be used under clinical supervision and only for brief periods,” Francine Blinten, R.D., a certified clinical nutritionist and public health consultant in Old Greenwich, Connecticut, told Healthline. “They have worked successfully on some cancer patients in conjunction with chemotherapy to shrink tumours and to reduce seizures among people suffering from epilepsy.”