The ketogenic diet—also known as the keto diet—has gained traction in the past decade or so due to its alleged positive effect on weight management 11 Pros and Cons of the Keto Diet According to Health Experts.The diet has been popular among celebrities including Gwyneth Paltrow. The Hollywood actress previously faced backlash from health experts who said there was a lack of evidence to support her suggested “healing” remedies, which included a keto and plant-based diet for keto diet for vegetarians.
But what are the pros and cons of a ketogenic diet and is it safe? Newsweek spoke to experts to find out.
What Is a Keto Diet?
A ketogenic diet is defined as a diet high in fat and low in carbohydrates (sugars), which causes the body to break down fat into molecules known as ketones by keto diet for vegetarians..
“Ketones circulate in the blood and become the main source of energy for many cells in the body,” the U.S. National Institutes of Health (NIH) explains.
The nutritional breakdown of a keto diet includes the following (according to the book Ketogenic Diet by Wajeed Masood, Pavan Annamaraju and Kalyan R. Uppaluri, shared at the NIH website):
- Fat: Around 55 to 60 percent of the diet.
- Protein: Around 30 to 35 percent.
- Carbohydrates: Around 5 to 10 percent (Note: For a 2,000 kcal per day diet, carbohydrate intake would amount up to 20 to 50 g per day).
Speaking to Newsweek, Dr. Kevin Hall, senior investigator at the NIH’s National Institute of Diabetes and Digestive and Kidney Diseases, noted it’s important to clarify that there are several versions of the “keto diet” and the health effects of these various types may be quite different.
Some people follow a plant-based keto diet with no animal products that entails consuming lots of fiber from non-starchy vegetables but very little starch or sugar, while other keto diets include a lot of animal products but very few non-starchy vegetables.
why use a keto diet plan?
Some versions of the diet contain less red meat and processed meat, less saturated fat as well as more fish and plant-based fats that have lower levels of saturated fat.
But the commonality of all these keto diets is that “they are all sufficiently low in dietary carbohydrates that the body increases its production of ketones, resulting in elevated blood levels of ketones,” Hall said.
Ketones are substances produced by your body if your cells don’t get enough blood sugar (glucose). Glucose is the main energy source for your body.
A bowl of grilled chicken meat and fresh vegetable salad of tomato, avocado, lettuce and spinach. iStock/Getty Images Plus What Happens to the Body on a Keto Diet?
A ketogenic diet is essentially considered “a partial fast,” explains the Academy of Nutrition and Dietetics.”During a total fast or starvation state, the body has no source of energy. Thus, it breaks down lean muscle mass for fuel. With the keto diet, the ketones provide an alternative source of energy. Unlike a full fast, the keto diet helps to maintain lean muscle mass,” the academy says.
Pros of a Keto Diet 1. Helps Treat Epilepsy, Reduces Seizures
Speaking to Newsweek, Roxana Ehsani, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, said: “The ketogenic diet was originally created and to be followed by people suffering from epilepsy. It has shown to be effective at reducing and preventing seizures.”
A keto diet helps reduce seizures in pediatric patients with epilepsy, the ASN’s Psota added.
Dr. Russel Wilder of the Mayo Clinic was the first to coin the term “ketogenic diet,” using the diet to treat epilepsy in 1921.
2. Weight Loss
Speaking to Newsweek,
3. Blood Sugar Control
Flu-Like Symptoms
5. Nutrient Deficiency
Keto diets limit your intake of grains, starchy veggies, beans, lentils, fruits, vegetables and dairy products. All of these foods are loaded with essential vitamins, minerals, antioxidants and dietary fiber, the registered dietitian nutritionist said.
. “However, supplements do not provide the fiber that whole foods like fruits, vegetables, whole grains, and beans contain,” she warned.
6. Constipation
The low intake of dietary fiber may cause constipation, Ehsani said. Those on a keto diet are often required to take a fiber supplement to maintain regular bowel movement.
Bowls of fresh fruit on a table. Keto dieters have a low intake of fiber, which you can get from fruit. iStock/Getty Images Plus 7. High Cholesterol
The NIH’s Hall said another concern is that some people may experience “a substantial increase in blood LDL cholesterol and Apolipoprotein B [a protein that forms the backbone of LDL]” due to the high fat content of keto diets.
A doctor checking cholesterol level test results. iStock/Getty Images Plus 8. Heart Disease
9. Kidney Stones and Other Risks
Kidney stones and liver disease are among the other long-term health risks of a keto diet.
- Pancreatic disease
- Liver conditions
- Thyroid problems
- Eating disorders or a history of eating disorders
- Gallbladder disease or those who have had their gallbladders removed
10. It’s Too Restrictive
11. It’s a Temporary Solution
A spread of various sources of protein, including fish, eggs and nuts. iStock/Getty Images Plus
