Ketogenic Diet is one of the most popular weight loss diets. We have a lot of keto-friendly recipes, here on a blog. But, before you decide to go on this Ketogenic \u201cjourney\u201d, learn all about the pros and cons of going keto.<\/p>\n
Tanya Zuckerbrot, MS, RD, NYC-based registered dietitian, bestselling author, and founder of TheF-Factor Diet, has weighed in on the short-term and long-term side effects of going keto. So you can decide for yourself whether it\u2019s the right fit.<\/p>\n
First off, what is the ketogenic diet? Put simply, it\u2019s a high-fat, low-carb, moderate-protein diet that puts your body in a state of ketosis. When your diet is lacking in carbs but is high in fat, your liver creates ketones, which are substances made when the body breaks down fat for energy, says Zuckerbrot. The process of ketosis metabolizes fat to provide energy, meaning you\u2019re burning fat, as opposed to carbs. As a result, you might lose some weight, as your body is in fat-burning mode.<\/p>\n
Sounds like a diet with benefits, right? Sure, this way of eating can be spot-on for certain individuals, and it may even be easy to sustain, but there\u2019s no way to avoid the shaky transition, which can result in some unsettling side effects, often called the \u201cketo flu,\u201d says Zuckerbrot.<\/p>\n
When you stop eating carbs and replace them with a higher intake of fat and protein, your body needs time to adapt to the changes, and it can take days to weeks to recover, she says. You might experience brain fog, fatigue, muscle cramps, diarrhea, or nausea. And while eating protein will keep you fuller longer, it alone will not ward off hunger pains you may be feeling until your next meal. The lack of carbohydrates may cause your blood sugar to drop, leaving you feeling moody and tired, she explains.<\/p>\n
What\u2019s more, you might also be hungrier and notice cravings for carbs as your body is working to adjust.<\/p>\n
Also, don\u2019t be surprised if your breath starts to reek. \u201cAcetone, one of the ketones [being produced], can cause your breath to smell like nail polish remover,\u201d she says. Also, on a more serious note, Ahmed Abdelmoity, MD, FAAP, director of neurology and chief of epilepsy and clinical neurophysiology at Children\u2019s Mercy Kansas City, cautions \u201cother potential side effects that will need monitoring\u201d and notes \u201cearly detection can be urinary tract stones, as well as weaker bones (osteopenia, a precursor to osteoporosis).\u201d When you\u2019re not eating enough carbs and taking in too many fats and proteins, you could take calcium away from your bones. And when you\u2019re on keto, your urine pH levels become more acidic, which can deplete the body of calcium. This increases the risk of kidney stones due to the added stress on the kidneys, he says.<\/p>\n
While your workouts might suffer initially, you might find a boost after the transition period ends. Since your body is pulling energy from fat, it can be beneficial for athletes after the short-term, \u201cflu-like\u201d side effects subside, Zuckerbrot says.<\/p>\n
\u201cSince the brain is using a fuel other than glucose (carbs), the demand on muscle protein for gluconeogenesis declines, thereby reducing the rate of muscle catabolism. Decreased muscle catabolism reduces the amount of ammonia received by the liver,\u201d she explains.<\/p>\n
In layman\u2019s terms, protein losses are minimal in the body, which helps you better sustain lean body mass. Fat also provides fuel for muscles and the brain when in ketosis, she explains. And when your muscles get fuel, they can grow and repair better.<\/p>\n
You might also have better insulin and blood sugar levels. Since you\u2019ll avoid those spikes in glucose, as you would with a meal that\u2019s high in sugars or carbs. Because of this, the keto diet could be especially beneficial for those with diabetes, she says.<\/p>\n
Proponents of the keto diet claim a wealth of benefits that go beyond increased energy. \u201cPeople might notice better mood, better sleep, reduced acne, stronger hair and nails, and even a higher sex drive,\u201d said Rami Abramov and Vicky Ushakova, authors of the Keto in Five cookbook and founders of Tasteaholics. What\u2019s more, they add that you can reduce \u201cmany preexisting conditions \u2014 like hypertension, high cholesterol, headaches, polycystic ovarian syndrome (PCOS), and PMS \u2014 after starting a ketogenic diet.\u201d Also, while it\u2019s restrictive in food groups, it\u2019s not a calorie-counting diet. This makes it more sustainable for the long term.<\/p>\n
\u201cThe keto diet is not about cutting calories, like most other diets. It promotes eating fresh, whole foods, like meat, fish, veggies, and healthy fats and oils,\u201d they explain.<\/p>\n
So it\u2019s up to you. If you notice any additional red flags or you find it unsustainable, you should get off the diet. But who knows? You just might find the best way of eating for your body\u2019s needs.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ketogenic Diet is one of the most popular weight loss diets. We have a lot of keto-friendly recipes, here on a blog. But, before you decide to go on this Ketogenic \u201cjourney\u201d, learn all about the pros and cons of going keto. Tanya Zuckerbrot, MS, RD, NYC-based registered dietitian, bestselling author, and founder of TheF-Factor… <\/p>\n