A very well known term for a low carb diet is "Ketogenic"(like the Atkins diet). It focuses on intake of calories from protein and fat and not much from carbohydrates. In this diet, you will have to cut back on carbs that are easy to digest like sugar, pastries, white bread and soda. Consumption of less than 50 grams of carbs a day,your body will start running out of fuel, which it can use quickly. This procedure usually takes 3 to 4 days. After some time you'll start to break down fat and protein for energy, which results in weight lose and this procedure is called ketosis. Ketogenic diet is a diet plan which focuses more on weight loss rather than the pursuit of health benefits.
Ketogenic diet is often followed by people for weight loss, but it also helps in managing specific medical conditions,like epilepsy. It also plays a role in managing health conditions like heart diseases, some brain diseases and even acne. But first, you will have to do some research and also take consultation from a doctor whether its safe for you to follow a ketogenic diet, specifically if you are suffering from type 1 diabetes. Onlymyhealth editorial team spoke to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur, to know about the benefits and risks of keto diet.
Keto diet benefits
According to Dr. Anjali, here are the main benefits of keto diet:
1. Aids weight loss
You can easily lose more weight in the first 3 to 6 months by following a ketogenic diet in comparison to any other diet. The primary reason for this is that it takes more calories to convert fat into energy than it takes in conversion of carbs into energy. It is also possible that you are more satisfied by the consumption of a high fat, high protein diet, so you consume less, but the same hasn't been proved yet.
2. Prevents certain cancers
A hormone that helps in the usage or storage of sugar as fuel is called insulin Apparently with the help of a ketogenic diet you will be able to burn this fuel quickly, so you don't need to store it. This reduces the requirements and need of insulin by your body. These lowered levels contribute and protect you against some kinds of cancers or reduce the growth of cancer cells, although it requires more research.
Also read: Check Out These Dangers Of Keto Diet Before Using It For Weight Loss
3. Reduced risk of heart disease
It might sound unusual that a diet that increases fat consumption contributes in "good" cholesterol and lowers "bad" cholesterol, but that how a ketogenic diet works. It happens so because the reduced insulin levels that results from these diets might stop your body from creating more cholesterol. It also means you are less likely to catch diseases like high blood pressure, hardened arteries, heart failures and other heart related diseases. Although more research is required on this.
4. Lowers blood pressure
A significant factor for many diseases,including heart disease,stroke and kidney failure is caused by elevated blood pressure or hypertension. An effective way for lower blood pressure are low card diets, which reduce the risk for these diseases and increase your life cycle.
Keto diet risks
There are pros and cons to every kind of diet. Choosing the right diet for yourself after weighing those advantages and disadvantages should be wisely done. For instance, keto is a diet for weight loss that consists of food items such as avocado, eggs, cheese, seafood, vegetables with low carbs etc. Below are some of the disadvantages of keto diet:
1. Low blood pressure
Diets like keto are low carbohydrate based diets which help in lowering blood sugar levels in people who are diabetic. Although, it also affects people with normal or low blood sugar levels in the same way which may result in shaking, sweating and even fainting.
Also read: Intermittent Fasting and Keto Diet Can Hamper Cardiovascular Health: Study
2. Kidney stones
There is another con of this diet which can bring a huge health issue that is kidney stones. This can be caused by consumption of excessive amounts of fats like eggs, meat, cheese etc. In this diet, consuming animal foods is very vital. This must be kept in mind when going for this diet.
3. Nutrient deficiency
One of the most common risks of keto diet is nutrient deficiency. Our body needs sufficient and equal amount of all nutrients like minerals, vitamins, calcium, carbohydrates, fats etc. However, in this diet one cannot intake appropriate amount of calcium, phosphorus, magnesium as well as vitamin D which then leads to nutrient deficiency.
4. Flu
Keto flu is unlike any other flu. One might feel dizziness, nausea and even constipation in keto flu. This generally happens because of a sudden change in the diet schedule as well as the vast difference in the amount of intake of nutrients.
5. Poor bone health
This is more of a long term disadvantage. Poor Bone health is something that won't happen initially. It is a process that will take time. As soon as your body gets used to let diet, your bones start to deteriorate. As mentioned earlier, the less mineral intake in keto diet leads to decrease in bone strength. This can create a bigger problems as you grow older.