Who should Use The Ketogenic Diet?
Ketogenic diets are all the rage these days, but it’s important to know who should use this diet before you dive in headfirst.
Because this approach to nutrition implies the almost complete exclusion of carbohydrates, this may be a problem for some individuals
This article will discuss who should and shouldn’t go keto so that you can make an informed decision about your health.
Keto In A Nutshell
Alright, if you know a thing or two about the ketogenic diet, you’d know that it is a nutritional approach that bases your food on mostly fat, as well as protein.
The carbohydrate intake during a ketogenic diet is very little, ranging from 10 to 50 grams a day.
This reduced carb intake allows your body to tap into its alternative energy source – Fat!
The liver breaks down fat into ketones during a state known as “ketosis”.
Ketones are then used by the body as energy to fuel various functions, processes, and daily activities.
Now, though keto kicks your body into a fat-burning mode, you should know that at equated caloric deficits, keto won’t result in a greater rate of fat loss, as compared to other types of diets
The truth is however that many proponents of the ketogenic diet claim to reap amazing benefits, so let’s have a look at the possible such!
Benefits Of The Ketogenic Diet
Well, in terms of fat loss and muscle gaining for the regular gym Joe, the ketogenic diet won’t really do any miracles.
However, the ketogenic diet as means of carb exclusion has been proven to be an effective treatment in a variety of diseases.
Diabetes Type 2
There is a variety of research that studies the effect of a low-carb diet on key health markers in patients with diabetes.
So far it is evident that low-carb and ketogenic diets are effective as an aid and management tool for diabetes type 2.
Besides management and regulation of important markers for individuals with diabetes, keto has been medically used for treating epileptic seizures.
Times and again, keto has been proven effective in this regard but only up to 15% of people testing it, manage to completely resolve the problem
One of the biggest benefits of the ketogenic diet is that in many individuals, it can potentially turn out to be something sustainable.
Because fats and proteins are highly satiating and keto is abundant of both, individuals in a weight loss phase may experience higher levels of satiety and thus, adhere to their plan faster and better.
Disadvantages Of Keto
Though keto has been proven effective in many regards, there are many areas where it lacks.
Here are some of the disadvantages and side effects you may find during your keto phase.
The keto flu, also known as carbohydrate withdrawal is a quick onset of symptoms that can be experienced during or shortly after starting to follow a ketogenic diet.
Keto flu symptoms can include headache, fatigue, muscle aches and pains, nausea.
However, the keto flu is usually extremely short-lived as your body adapts to its new metabolic state!
Keto Diarrhoea And Constipation
Because keto drastically changes your macro nutrition, you will likely experience some sort of gastrointestinal discomfort.
The most common symptoms include diarrhea and constipation which may also contribute to dehydration if not treated properly!
One of the biggest disadvantages of the ketogenic diet is that it deprives you of the best energy source for high-intensity activity – Carbohydrates!
Because keto implies using fat as the main fuel source and fat has 9 calories per gram, it is way less effective than the quick-releasing glucose (carbs) that have just 4 calories per gram.
Research has proven time and again that carbohydrates remain the king of high-intensity performance, so if you are after some goals in the gym, this might not be the right diet for you!
So… Who Should Use The Ketogenic Diet?
The ketogenic diet is not the right choice for everyone.
So, if you are on it and feel like one of our disadvantages hit your spot, consider other options, such as a balanced, or a flexible diet!
However, if you are on the ketogenic diet and feel like it is sustainable and working for you or simply know that one of its benefits can help with your life…
Go ahead! If not now, when? And remember to always talk to your doctor before starting any new nutritional plan.