Ketogenic Diet- Overview, Benefits, and Risks

 Ketogenic Diet- Overview, Benefits, and Risks

We all know that the keto diet has gained a lot of importance in the last few years. The diet has significance among the weight-loss aspirants across the globe. There are many dietary options out there; a keto diet has become one of the most popular dietary trends in countries.  There is a great need to know that the keto diet’s growing popularity may be easily fathomed from the keto diet market size among individuals.

However, according to the market research reports, it has been reported that the market global keto market accounted for USD 9.7 billion as well as it is expected to grow by USD 1.11 billion per year. According to health experts, the ketogenic diet is not for everyone. It is essential to know that there is a food list for keto that is not made for everyone.

Defining Ketogenic Diet

We all know that a ketogenic diet is a low-carbohydrate as well as high-fat and high-protein diet. This diet involves such a drastic replacement of carbohydrates intake with fats and proteins that puts the body in a ketosis metabolic state. In the state of ketosis, the human body burns fat instead of carbohydrates in order to produce energy. Moreover, the body also creates ketones that energize the body when carbohydrates intake is limited.

Keto for Weight Loss

It is fascinating to the keto diet is one of the effective ways than any other recommended calorie-restricted low-fat diet for weight loss. However, it was found that the keto diet aids in losing 2.2 times more weight rather than the low-fat diet. Another scientific study has revealed the keto diet’s overall comparison to the Diabetes UK’s dietary guidelines, and it was found that the keto diet is responsible for causing there times more weight loss than rather diabetes diet.

Some of the food items allowed in the keto diet are:

  • Meat
  • Fish
  • Low-carb vegetables
  • Eggs
  • Cheese
  • Butter
  • Heavy cream
  • Oils
  • Nuts
  • Avocados
  • Seeds

The food items that need to be limited are:

  • Grains
  • Potatoes
  • Sugars
  • Legumes
  • Rice
  • Candy
  • Juice
  • Fruits
  • Beans
  • Alcohol

Apart from burning fat, a well- balanced keto diet also reduces blood sugar as well as insulin levels in order to provide several health benefits. Keep in mind that the ketogenic diet has benefited from various health conditions such as diabetes, cancer, epilepsy, Alzheimer’s, brain injuries, and acne. If you suffer from celiac diseases or gluten intolerance, there is a great need to follow a gluten-free diet guide with a keto diet.

Side Effects of Keto

No doubt, the keto diet is effective for weight loss, but it is also associated with numerous health risks.

 Some of the health risks are:

  • Kidney Problems
  • High Content of Saturated Fat
  • Liver Problems
  • Constipation
  • High LDL cholesterol

Along with this, a strict keto diet is also associated with nausea, increased hunger, sleep disorders, decreased energy levels as well as mineral imbalance in the body.

Minimizing Keto Risks

In order to minimize the risks of the keto diet, it is advised to prefer a regular low-carb diet for the first few weeks.  In this way, you can reduce the overall risks of the keto diet. Along with this, the process also helps the body burn more fat before limiting the carbs’ intake.

In order to balance the water and mineral content in the body, it is best to try adding extra salt to the meals with mineral supplements. However, it is also recommended to avoid limiting calories too much during the keto diet’s early stages.

Want to Try Keto?

It is fascinating to know that a keto diet is considered very effective for people suffering from diabetics and metabolic syndrome, and obesity.  However, there is a great need to know that this diet is not suitable for everyone. Always ensure that you have consulted a health expert or dietitian before following the ketogenic diet.

Daniel Donny