A healthy diet is a significant source of growth and development of a human. A healthy diet flourishes the body with all the essential nutrients, fluids and required calories that could be consumed from fresh vegetables and fruits, with less processed food and sweetened beverages. To preserve a healthy lifestyle, there are many institutions that tell people about how to maintain a hygienic life and provide them with a diet plan, guide them and oblige them to follow it.
Due to the development in health facilities, there are various types of diets that are introduced by the nutritionist and doctors in order to tell individuals about the pros and cons of not having an up to mark diet. There are uncountable types of diets which include:
- Atkins diet
- Zone diet
- Vegetarian diet
- Raw food diet
- Ketogenic Diet
It wouldn’t be wrong to call Ketogenic Diet or Ketone diet the most famous diet plan of all the above-mentioned plans as this type of diet has proven to be more effective in helping people attain a healthy lifestyle with full physical and mental fitness results. Ketogenic Diet which is mainly used to treat epilepsy mostly in children but with the further addition of right foods in it, it has done its wonders in improving the overall health of a human body.
The word ‘keto’ in Ketone diet refers to the reproduction of small food fuel molecules known as ‘ketones’. This is used as an alternate when blood sugar (glucose) level in the body is insufficient. Ketones are produced in the liver, from the breakdown of fat instead of carbohydrates which helps to run the whole including the brain. The brain consumes most of the energy and cant only run on fat, so it needs either glucose or ketones to function properly.
When an individual is on a ketogenic diet, their body totally depends on fats, insulin level curtails and fat burning is boosted dramatically. This has both pros and cons, for example, if you are on diet, ketone diet can help you to lose your weight, giving sufficient supply to brain and body, can help you to remain fit physically and mentally but it also leads lack of hunger and delayed supply of energy.
Also, this diet can be dangerous for the diabetic patients as it has Ketoacidosis and sometimes it leads to coma or death. There are different symptoms to know that a person has diabetic ketoacidosis, it usually includes excessive thirst, frequent urination, abdominal pain, weakness and fatigue, and nausea.
People on a ketogenic diet, usually have to be specific in choosing their diet. There are some food items that can be eaten while on diet. Sea food is most preferable as it is keto-friendly. Salmon and fish rich in vitamin B, potassium, selenium and are carb-free. Despite the fact that carbohydrates vary according to the fish type. Also, nonstarchy vegetables are low in calories and carbs and high in nutrients. Some of the vegetables that can be eaten are:
- Bell peper
- Green beans
Cheese can also be taken, as it is high in saturated fats but it doesn’t increase the heart disease risk. However, some studies suggest that it can help to prevent heart disease. Cheese contains conjugated linoleic acid which helps to lose fats and improve body composition. Meat and poultry are a staple food in the ketogenic diet. As it is rich in vitamin B and several minerals. They are also a source of high protein.
Eggs have proven the healthiest food on a diet as it triggers hormones that make us realize the fullness and keeps the blood level stable. Yougurt can be added in ketogenic diet though it is high in carbs. Nuts and seeds are also a quick treat as they are high in fiber which can help you absorb fewer calories overall.
Moreover, not all the fruits can be included in the ketogenic diet as they are high in carb, but berries can be taken while on a diet as they are low in carb and high in fiber. Berries include all the berries like strawberries, raspberries, blueberries, and others. Butter and cream may sound to heavy to be added to a ketogenic diet but fortunately, they contain carbs per serving.
Despite the fact, they are considered as the root cause of heart attack but some studies prove that moderate consumption of butter and cream can reduce the chances of heart diseases. Butter and cream are also high in conjugated linoleic acid which promotes fat loss. Surprisingly, dark chocolate and cocoa powder are the best food items taken during the diet. As dark chocolate contains flavanols which reduce the risk of heart attacks and diseases by lowering the blood pressure.
Ketogenic diets are being adopted by people rapidly but on the other hand, it has side effects as well. The keto diet leads adhering to an extremely low-carb, high fat diet which puts your body into the state called ketosis. This makes your body more sufficient at burning your fats “ ketogenic diet can definitely result in a drop in libido when starting the diet, as the dieter will be experiencing symptoms of carb withdrawal and potentially the keto flu,” noted Dr. Nancy P. Rahnama, a bariatric and internal medicine doctor based in California.
Shockingly, most people are well aware of keto flu. It’s a result of body adapting to the low-carb state. Lowering carb intake leads to burning of ketones for energy instead of glucose. Symptoms of keto flu are as same as diabetic ketoacidosis which includes vomiting, nausea, irritation, constipation etc. moreover, it can lead to kidney and heart damage as the urination is increased so all the essential minerals like sodium, magnesium, and potassium are lost this leads to stones in kidney.
“Electrolyte deficiencies are serious and may result in an irregular heartbeat, which can be deadly.” The keto diet leads to yo-yo dieting patterns as most people find it laborious to stay on the restrictive diet plan for a long time. “If trying to go keto causes you to yo-yo and go off and on diets, that has impacts related to weighing fluctuations and increased mortality risk,” added Sharon Palmer, a dietitian from California. Other symptoms may include fatigue, constipation, and irregular menstrual cycles. “We don’t know for sure the effects on blood cholesterol, some studies show increases, others show decreases, but we don’t know over the long-term because of a lack of research,” Palmer said.
The nutritional are concerned about the rapid increase in the keto diet as high intake of unhealthy fats can lead to extremely long-term negative effects. The keto diet is also dangerous as it is low in certain fruits, vegetables, grains. As the person on diet is restricted to a particular sort of diet which cant fulfill the demand of a human body. That has the significant human impact such as chronic diseases and bone loss.
A ketogenic diet is not meant for all the people especially people with chronic disease, blood pressure, and diabetes. People really have to look a physician first before starting a keto diet because no matter if it is beneficial, it is equally disadvantageous. This diet is not a long-term diet as it is not balanced. A human body is not bound to have only a particular type and quantity of food. It is always looking forward to getting a variety in order to radical its consumption. Even some researches say that not all healthy people can do the keto diet because as it usually leads to yo yo diet pattern or may not be suitable for them, so before opting for keto diet make sure you ask for suggestions from an expert.