Not a day goes by without you listening, reading or answering a question about the keto diet. And it is not surprising: there are a lot of exaggerations about the dramatic results.
The keto diet (abbreviation for ketogenic diet) is a high-fat and low-carb diet plan. By depriving your body of carbohydrates, your preferred source of energy, forces you to use fat as fuel. That causes the liver to produce ketone bodies, which cells can use for energy. Being in that prolonged state of using fat for energy is called being in ketosis.
When it comes to losing weight, it is effective. This is because the body burns a lot of calories by converting fat into energy, and by marking carbohydrates it quickly reduces the weight of water. Your appetite is also turned off by eating so many high-fat foods and is eliminating many foods (and drastically reducing the variety of foods you eat), which will decrease the amount you eat.
It is not a high protein diet: some people assume that because the ketogenic diet is low in carbohydrates, it is the dream of meat lovers. But the diet does not require much protein. The typical breakdown is 75 percent fat, 20 percent protein and 5 percent carbohydrates. So, while there is room for the steak, its main focus is fat, such as butter, nut butter and coconut oil. And it’s still unclear if there are long-term health risks of eating so much fat every day, especially saturated fats.
Vegetarians may have difficulties: Although it is not a high protein diet, vegetarians may still find it difficult to meet their protein needs without prohibited foods such as beans and grains. And since some vegetables contain carbohydrates, you cannot eat them in infinite amounts in the keto plan.
Most fruit is a no-no. Beyond small portions of berries, fruits are not allowed because they are rich in carbohydrates. To stay in ketosis, you may only be able to eat approximately 20 grams of carbohydrates a day, and a large apple is 25.
It can be constipated. By eliminating foods such as whole grains, beans and fruits from your diet, you are eliminating fiber-rich sources. Other common side effects: low blood sugar and a “fuzzy head” feeling due to lack of carbohydrates.
It wasn’t supposed to be a weight loss diet. The ketogenic diet was developed almost a century ago to treat seizure disorders such as epilepsy in children.
It can be socially insulating. Family dinner, happy hour with friends, parties and meals at other people’s homes are difficult to handle in keto. And since weight loss depends on staying in ketosis, getting on and off for parties, dinners or just to eat a sandwich on bread, you’ll get out of ketosis.
The benefits are overrated. Yes, the keto diet will probably lead to weight loss if followed. But all the proclamations about acne curative keto, deceleration of the signs of aging and cancer prevention? The evidence is simply not there, so take them with a large grain of salt.
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