The Pros And Cons Of A Ketogenic Diet
By Elise Andersen, Lifestyle Staff Writer
Diet fads go in and out of style almost as quickly as any trendy piece of clothing. In 2017, the ketogenic diet was one of the top ten most Google-searched diets. Celebrities such as Kourtney Kardashian and Halle Berry have publicly sworn to its success. Although social media may be the cause of the keto diet’s recent rise in popularity, it has been around since the 1920s. The diet began as a way of treating epilepsy and has been tied to reversing multiple neurological diseases, diabetes and even cancer.
Here’s the breakdown of this popular diet. It involves simply replacing carbohydrates with fats as the body’s main source of energy. On a normal high-carb diet, the body converts carbs to a sugar called glucose, which provides the body with the energy to function properly. Excess glucose is then stored as fat. On a ketogenic diet, the user dramatically reduces carb intake and replaces it by consuming healthy fats. The recommended daily nutrient intake on a keto diet is 70% fats, 25% protein and 5% carbohydrates. This forces the body into a metabolic state known as ketosis in which fats are broken down instead of sugar to generate energy. When done right, this can lead to rapid weight loss.
While rapid weight loss may sound tempting, there are many things to think about when considering a ketogenic diet. The ketogenic diet is meant to be an entire lifestyle change. Following it for two weeks will not lead to results — the user has to follow this diet religiously for many months to reap the benefits. In addition, the diet requires much more research and planning than other styles of eating. There is an extensive list of things you cannot eat while following a ketogenic diet, including grains, sugars, starches and some fruits. The average, everyday diet relies heavily on these foods. Not only is it difficult to cut out so many ingredients that our bodies are accustomed to, but it can be expensive and time-consuming. A ketogenic diet requires planning and macronutrient tracking, especially at the beginning.
An often overlooked aspect of any diet is the fact that they are meant to be restrictive. With the wrong mindset, this can prove detrimental. The keto diet, along with any other form of restrictive eating, is dangerous for anyone with a history of disordered eating. It can negatively impact a person’s relationship with food and cause more harm than help. Obsessing over food labels or ignoring the body’s normal hunger cues can quickly turn into an unhealthy downward cycle. Before starting any diet or lifestyle change, take time to think about what you are truly looking to gain (or lose) from the diet, and always be sure to talk to a doctor before making any changes.
While prospective dieters have to be cautious, the ketogenic diet is linked to many health benefits. It has been proven almost as effective as medication in reducing seizures in people suffering from epilepsy. This asset has raised questions about the possible benefit of a ketogenic diet for people suffering from other neurological disorders such as Parkinson’s, Alzheimer’s, sleep disorders and brain cancer, but there is no completed research yet. Finally, research has shown that keto is effective in lowering blood sugar for people with Type 2 diabetes.
People that successfully follow a ketogenic diet rave about its positive effects on mental performance. With an increased intake of healthy fats through foods such as coconut oil, avocados and fish, users can improve brain functioning greatly. The keto diet is tied to mental clarity, improved memory and deeper focus. Some even claim it has completely alleviated chronic migraines.
Like any other diet, there is controversy surrounding the idea of keto, and the results vary from person to person. All bodies are unique and respond differently to change. If you are interested in learning more about the ketogenic lifestyle, there are plenty of scientific or medical books and websites that go in-depth about the science of the diet and provide hundreds of keto-friendly recipes. Ensure that the source is trustworthy before taking the plunge. Bottom line — always be sure to consult a doctor before making any sort of lifestyle change. No diet is worth risking your overall health and longevity.